The Tonic

Eat your way to a great night's sleep: part 2

2016-10-12T06:31:00.000+01:00

Following on from Part 1 of Eating Your Way To A Great Nights Sleep, we’re now going to look at how to handle the second half of your day. Even if you just try a couple of the tips, I'm sure you'll start feeling the benefits of improved sleep very soon.

Peckish at 4pm?
Your afternoon snack should be fruit that’s high in vitamin C as this helps to reduce stress. Choose your snack carefully as not all fruits are created equally – this chart will help you size up your options. Top Tip - Eating a couple of oat cakes at the same time will slow the release of the fruit sugars into your system.

Dinner
Choose an evening meal that contains a small amount of brown rice which is a good source of B-Vitamins to keep your system running calmly and smoothly. Combine this with grilled salmon or tuna steak and some green vegetables. Oily fish will give you another burst of tryptophan and the green vegetables contain magnesium to help calm you through the evening. A lack of magnesium can leave you feeling jumpy so top-up on your greens.

A Glass of Wine with Dinner?
If you like to have an alcoholic drink in the evening, have it with your meal as this will limit any drastic impact on your blood sugar levels that could cause disrupted sleep later on. And stick to one or two drinks maximum. The same rule applies here as with the caffeinated drinks earlier in the day – enjoy the first and then ask yourself do you really want any more or would you rather have a good night’s sleep? Ideally, avoid caffeine after midday and allow your body to rid its effects from your body in time for bed.

A little treat
If you’ve got a sweet tooth and like chocolate then the end of the day is the best time to indulge yourself. Choose a couple of squares of dark chocolate with at least 70% cocoa solids for a burst of feel-good chemicals followed a slight drop in blood sugar to ease you off to sleep. Stop after a couple of squares though and don't feel obliged to finish it all in one go!

Nightcap
A good quality hot chocolate can be an even better option as the calcium in the milk helps to calm your mind while the drink will cause your body temperature to be raised slightly and then it will cool. This temperature cooling simulates what happens when you sleep and can help you to drop off more quickly.

Sweet Dreams!

Eat your way to a great night's sleep: part 1

2016-10-12T06:25:00.000+01:00

Sleep is crucial to fitness, health, stress management, good mood and a positive outlook on life.

So how do you make sure you sleep well and for the right length of time every night? You are only as good and as effective as the quality of your sleep. In essence, You are what you snooze.

Making sure you get a good night's sleep begins from the moment you wake up in the morning. Everything you eat and drink each day will have an effect on your sleep patterns later on so managing your energy and keeping your system calm is crucial.

Here are some great healthy eating tips to help you gear up for a quality sleep.

• Wake up at a regular time and start the day with a glass of water or a cup of warm water with lemon. This is the beginning of a well-hydrated day. Proper hydration prevents irritability and leads to eating well so this is an easy way to get your day off to a great start. Think about this every day - the first thing you consume each day sets the tone for the rest of the day so start as you mean to go on.

• Breakfast on porridge / oatmeal, muesli or fruit and yoghurt with seeds. Oats in porridge or muesli release energy slowly which keeps you calm throughout the morning. Fruit can release sugars into the bloodstream quickly but combining them with a protein such as yoghurt and seeds slows down the digestion of your breakfast. Avoid sugary cereals which cause a quick rise in blood sugar followed by a quick drop which leaves you craving more sugar as this pattern will then repeat itself throughout the day. Climbing aboard this sugar rollercoaster leaves you feeling moody, running on adrenalin and makes it tough to wind down at the end of the day.

• Drinking caffeine is like taking a quick injection of stress hormones. Tea, coffee and fizzy drinks should be kept to a minimum and for most people, cutting back here isn’t too much of a problem. Usually, you enjoy one or two. The third and fourth might not feel quite so satisfying and any more than that don't leave you feeling great. Focus on quality rather than the quantity with your caffeine intake and you won’t feel deprived. Then, when you’ve had your fix, switch to herbal, green or Rooibos (Redbush) tea. These usually have no caffeine, taste great and leave you feeling calm and focused.

• Your morning snack can be pineapple, kiwi or banana with sesame seeds, peanuts, walnuts or pecan nuts. These are all high in serotonin which helps to regulate frustration, aggression, body temperature, mood, sleep and appetite. Sesame seeds are a particularly good source of zinc which is an essential component of an effective immune system which is vital for dealing well with stressful situations. Keep a small bag of these on your desk at work so you remember to have a handful a day.

• Lunch should be salad-based as the leaves help to calm the nerves. Adding fish or turkey provides you with a helping of Tryptophan – an essential amino acid that increases brain levels of serotonin to keep you calm.

At this stage, you’re well into your day feeling calm, focused, effective and energised. You've grazed well throughout the morning and restricted your caffeine intake - so far, everything is on track for a calm day and great sleep at the end.

Now onto the second half of the day...

The importance of measuring wellbeing success

2016-05-17T12:43:00.000+01:00

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.

Activity tips to boost your mood and make you more productive

2016-05-17T11:55:00.001+01:00

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

Healthy eating to boost mood and energy at work

2016-05-17T11:39:00.000+01:00

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

Stress Awareness Day 2015

2015-10-13T17:57:00.000+01:00

National Stress Awareness Day is November 5, 2015 and to mark the event we've compiled some top tips for you to share with colleagues.

The tips are all simple lifestyle choices that help everyone take daily action to reduce stress and improve energy levels and resilience.

Our Resilience Workshop has been hailed as, 'The best training course I've ever attended'. If you think your team would benefit from support with boosting their personal effectiveness please contact us at info@the-tonic.com

9 Top Tips to Help Manage Pressure and Build Resilience

1. Stress is not the enemy

Managing stress does not necessarily mean eliminating stress from your life. The key to successful stress management is to know how far you are able to move out of your comfort zone, and how often you are willing to do this. Provided you anticipate and manage periods of high demand, and balance these with appropriate periods of review and recovery, you'll be in control of your commitments and your attitude, and well positioned to communicate any concerns you may have if you feel you're moving away from your zone of best performance.

2. Managing stress levels with healthy eating

Each day, aim to consume more foods that calm you than those which can aggravate stress. Oily fish, chicken, turkey, whole-grains, berries and nuts, will all help keep you calm. Caffeine, sugar, chocolate, pastries, refined carbohydrates, high fat foods and alcohol can all contribute to increased stress levels.

3. How to get a great night of rest and recovery

To be at your most resilient, you need to rest and recover well at night, but in very busy periods people can find it difficult to relax unwind and sleep well. Spend a little time researching your guaranteed pre-sleep routine for the period leading up to bedtime to ensure that you are able to fall asleep promptly when you’d like to, and achieve optimum quality and quantity of sleep. A warm drink and a few pages of a novel may be all you need to ensure good sleep. Don’t be tempted to work right up to the moment when you drop off.

4. Move more, stress less

Movement helps rid the body of stress hormones quickly so, even during your busiest periods, make sure you move regularly. Don't view moving away from the desk as lost working time but instead associate it with an opportunity to stay calm, change your perspective, think creatively, and come up with some solutions that might be hard to access while sitting in front of your computer.

5. Balance your life and set some boundaries

Stress can be caused by too much work (or too much of anything in life) leaving you feeling that the balance isn't where you'd like it to be. You'll find it harder to maintain balance in your routine if you're not clear what good balance looks like so be diligent in planning and making time for the things you enjoy and that nourish your overall success or there are plenty of other less enjoyable jobs waiting to steal that time.

6. Give yourself a break - regularly

Your mind and body need regular moments of distraction. Compile a list of small actions that you can do every day that you enjoy, that help you feel totally in the moment and that make you happy. Then find an effective way to remember to put these actions into place. A few moments of reflection / distraction every 90 minutes can boost motivation and focus, and lead to your entire day being more productive.

7. Drink water, stay calm

Dehydration makes us irritable which leads to stress all round. Drink your 2-litres every day without fail.

8. Breathe, relax, refocus

It sounds obvious but we think better and feel calmer when there's plenty of oxygen flowing to our brain. Regular breaks to breathe deeply and reassess your priorities for the day will help you minimise stress from morning to night.

9. Be a stress-reducing role model

Where you can, aim to reduce stress for others. Simple actions can make a huge difference so look to see where you can support your colleagues and they will look out for opportunities to return the favour. Consider how you might avoid adding any stress to colleagues today – this is easily achieved by thinking about how you communicate. Aim to be focused with your emails, conversations and meetings so that you always help others to move projects steadily forward. Communicate messages that save colleagues time, rather than costing them time.

The Power of a Compelling Wellbeing Challenge

2015-06-25T10:08:00.000+01:00

Photos by Sportcam

Earlier this month I took part in the 25th Windsor triathlon organised by Human Race.

I've done many events over the years but none with quite so many entrants as this - 3000 in total! Would there be room for us all was my initial concern.

I need not have worried. The previous 24 editions had paved the way for a seamlessly organised race. Well-executed swim starts in waves were followed by a bike route that turned out to have plenty of space for everyone to hurtle along. Then the run was 3 laps around Windsor which wasn't exactly built with major sporting events in mind yet the course didn't feel crowded as it perhaps should have done with this many people making their way past the ever impressive castle.

Photos by Sportcam

Human Race had put me in touch with some writers and bloggers who were entering the event as a means to test themselves with a new challenge. The idea being that I coach them through the process of preparing themselves while balancing their life in the months before race day.

The individuals in the group had entered the event for a variety of reasons. Either they were taking on a triathlon for the first time, or they were attracted by the challenge of a longer distance course than they were used to. One thing they all had in common was the fact that training for the event was not going to be simple within their already packed schedules.

Photos by Sportcam

In the weeks and months leading up to the event I spoke with each of them about how to organise their weekly timetable in an attempt to perfect their approach in all three disciplines of triathlon while at the same time avoiding fatigue, injury, mental exhaustion and metaphorically dropping the ball at work or at home.

The specific challenges for each of the team were different whether it was the fear of diving into the river Thames, the dread of getting out of a wetsuit at speed, the uncertainty of where they should be going on the bike course, the unknown quantity of running 10k after a cold morning plunge and a hot pursuit through the countryside surrounding Windsor, or even just the 4am alarm call to get to the start line on time. One thing was consistent for all of them however: the event was taking place on June 14th and the date seemed to be approaching at lightning speed.

For some of them, the lows along the way were pretty low. It's not easy training for any sporting event, never mind one that has so many moving parts as a triathlon. Some expected this and others were taken a little by surprise.

But during all the trials and tribulations of training, the highs and the lows, knowledge of what they needed to do on race day, and when they needed to pull a performance out of the bag, kept them focused and kept them motivated.

And by the end of the process, one thing they all ultimately agreed on was that all the low moments and all the effort paled into insignificance compared to the joy of completing the event and the enormous satisfaction of a job well done. Yes it was painful but they were unanimous - it was definitely worth it.

Photos by Sportcam

So let's focus on 2 simple lessons from the journey the group went on:
1) If you want to keep your wellbeing on track, no matter how busy life gets, get an event or two in the diary. Always have something to aim for that shapes your training schedule and gives you reason to push on when you're tempted to put your health and fitness on the back burner as other priorities shout louder.

2) If you're going to sign up or an event, make it something worthwhile. A true challenge will give you a greater sense of achievement when you cross the finish line, and teach you so much about yourself and what you're capable of along the way. It really is a case of the more you put into it, the more you'll get out so aim high.

So congratulations again to @keepitsimpElle, @sj_perera, @joannaruck, @GlennMMitchell and the rest of the group.

You can read Joanna's experience of the event here.

Read about Glenn here.

Elle's report is here.

If you feel that picking a specific challenge will focus your wellbeing and performance, you'll find some fantastic events to enter at www.humanrace.co.uk. I'll look forward to seeing you at the start line!

You might also be interested to read:
Motivation tips from Triathlon: 3 clear steps to fast-track wellness results

Summer Wellbeing Workshop Offer

2015-06-24T13:33:00.000+01:00

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

Men's Health Week 2015

2015-06-18T14:18:00.000+01:00

It's Men's Health Week.

To help the guys in your office reach their full health and wellbeing potential, feel free to share some of our resources.

Choose from:

Men's Health Week: know your numbers

Men's Health Week: get fit fast

Men's Health Week: portion sizes to ensure great energy

Men's Health Week: sleep better

Next Stop London Marathon

2015-06-09T16:38:00.002+01:00

Here's a great update we received this week from one our previous programme participants:

'Just thought I would let you know - I completed my second marathon last weekend in a time of 3 hours 11 minutes and 50 seconds. This means I can now get automatic entry to the London marathon as a good for age time.

All of this was kicked on after your session, so thank you again for the supportive inspiration.'

Regards,

Ian

Image @ Flickr: EEPaul

Sleep More, Get Active, Lose Weight

2015-06-03T14:47:00.000+01:00

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.

3 Great Wellbeing Tips from People Just Like You

2015-06-03T14:43:00.004+01:00

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.

Improve Wellbeing and Feel Great Immediately

2015-06-03T14:40:00.000+01:00

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.

Personal Wellbeing Success: A step by step guide

2015-05-12T16:19:00.000+01:00

As you'd imagine, we spend a lot of our time helping individuals make sense of the mass of healthy living information in the world. It's our job to ensure they feel motivated and inspired to make the changes and get the results that work for them and their specific desires and circumstances.

Getting great results with wellbeing is simple when you know how

It boils down to a straightforward 10-step process. Anyone who follows each of these steps is GUARANTEED positive results with their health, wellbeing and personal performance.

Try it for yourself or pass the strategy to others in the business who you think might find it useful.

1. Be very clear on the wellbeing results you are going to achieve

2. Be specific about when you will achieve these results

3. Identify what you currently know that will help you reach your goals quickly

4. Identify what you currently do that will help you reach your goals quickly

5. Identify any gaps in your wellbeing knowledge that could slow your progress towards your goals. Find out how you can plug these gaps

6. Sketch out a personal wellbeing plan that includes a selection of key ideas, attitudes, strategies, routines and habits which you think will help you achieve your desired results. Your plan should be a blue-sky vision of the daily lifestyle choices, activities and decisions that you know deep down are right for you, your objectives and your circumstances

7. Put your plan into action immediately

8. Use your plan to take consistent, daily action towards your goals

9. Review your plan regularly, judging it against your desired time line and results, and make adjustments accordingly. Experiment with new behaviors to speed up progress or amend your deadline to ensure it is realistic.

10. Celebrate success and update your goals regularly. Always have specific targets in mind, even if the target is to maintain your current wellbeing results. If you have a goal you can measure progress at every stage and every lifestyle choice you make can be judged in relation to your targets. Without a goal, daily choices become blurry, reactive and ill-defined.

If you'd like to read more about how to develop effective wellbeing strategies for the individuals in your organisation, download our free guide at the right hand side of this page.

The Best You've Felt for 20 Years

2015-03-20T16:39:00.000+00:00

It's Friday and the sun is out in London.

Better than that we've just had an email that's got everyone smiling here. A simple message from a guy who works at one of our clients.

For this client we arranged a wellbeing day in January and we've kept in touch with everyone with a few well-timed motivational emails ever since. This guy has clearly made the most of the opportunity to make a few changes with his wellbeing.

'Just to say I am still on target.

The emails were a great help as it kept me focused on my goal.

I actually feel the best I have for more than 20 years.

Thank you very much.'

Anyone else fancy feeling 20-years younger?

Here's to a healthy weekend!

Avoid Sleep Robbers

2015-02-25T20:49:00.000+00:00

Check out these health boosting tips - including a few from us - in the latest edition of Women's Running Magazine.

Avoid Winter Coughs and Colds

2015-02-12T18:03:00.000+00:00

This article we wrote originally appeared on the HR Zone website.

You’ve heard it before: ‘don't go outside in this weather, you'll catch a cold’. But colds are actually caused by viruses, not cold weather. It is true that you are more likely to get a cold during the winter months, but that's because we spend more time in confined, unventilated spaces with larger groups of people – making it easier for the virus to spread from person to person. So what can we do to maximise the chances of staying fighting fit when everyone around us is succumbing to seasonal illness?

First off - balance your life

You will be pleased to hear that, tempting as it might be with all the hype surrounding New Year Resolutions, changing your entire life in January is not necessarily good for you. Shaking up your exercise routine, diet, sleep pattern and balance in life all at once can become overwhelming and actually do more harm than good. Instead, make a plan for small, steady, consistent change that you can implement week by week. Spend some time focusing on what is important to you, what you’d like to change first, and what you can work towards throughout the entire year. Pace yourself, apply your energy effectively and you’ll experience tip-top health for the short, medium and long-term.

Not sure what to work on first? Here are a few suggestions. Tackle one or two things at a time.

Get plenty of rest

Prioritise rest and recovery and create routine with your sleep patterns. Your resistance to illness and overall day-to-day resilience will be boosted with quality rest.

Stay hydrated

It’s important to think about staying hydrated all year round. The summer is hotter which acts as a prompt to drink water, but during the winter we move from one artificially heated environment to another and so can dehydrate without even realising. Shorter days in the winter can make you feel tired and being dehydrated will only aggravate any feelings of lethargy. Staying hydrated helps in the fight against winter bugs and germs. You should consume at least 8 – 10 glasses of water every day.

Eat more fruit and vegetables

When its cold and dark outside it can be tempting to fill up on unhealthy, ‘comfort’ food, but at this time of year it’s more important than ever to include at least five portions of fruit and veg into your daily diet in order to boost your immunity. Winter vegetables can be roasted, mashed or made into soups for healthier comfort food and if you crave something sweet focus on fruit rather than chocolate or biscuits. Always be prepared with healthy snacks so you don’t get tempted with snacks high in sugar or salt.

Should you take supplements?

Trials of supplements such as vitamin C, Zinc, Echinacea and garlic to prevent colds have had mixed results, and in general supplements probably won't prevent a cold. However if you know you aren’t getting the correct immune boosting nutrients from your diet, it may be worth considering taking a multi vitamin.

Reduce alcohol and / or cigarettes

Both smoking and drinking alcohol have been shown to reduce essential vitamins and minerals in our bodies so, to keep your immune system at it’s peak, it may be a good idea to reduce or even stop completely if possible.

Should you be unfortunate enough to end up sick despite tacking precautions, here’s what you need to do for a speedy recovery.

Avoid spreading illness

Although it is possible to be contagious 1 day before experiencing any symptoms, the old wives tale that you are not contagious once symptoms start is false. Most of the time the virus is spread from person to person through coughing and sneezing and therefore the period when you are most contagious is when symptoms are at their worst, which is usually day 2 to day 4. Do your best not to spread germs to others. This isn’t just a selfless act, it also ensures you don’t pass a virus around and end up sick again a couple of weeks later.

Things you can do to prevent spreading the cold or flu virus

Washing your hands will help avoid transmitting cold and flu viruses. If an infected person sneezes into their hand, and then touches an object the virus can pass from the object to the next person who touches it. By washing your hands, you will be getting rid of any viruses you've picked up.
Use tissues. Put a tissue in front of your mouth and nose when you sneeze and make sure you dispose of it carefully after use.
Avoid touching your nose and eyes. If you have any infected germs on your hands, and you touch your eyes or nose, you can pass the virus into your system, but by avoiding this you will reduce your chances of catching the virus.
Clean down communal surfaces such as telephones, desks and kitchen worktops, again to avoid spreading the virus.

Top tip from the experts: Should you exercise if you’re feeling unwell?

This is a question we get asked a lot at this time of year. The answer is that you don’t necessarily have to stop exercising if you’re feeling under the weather. If you have a fever with a body temperature of 38°C (100.4°F) or above then exercise would definitely not be advised, but use common sense and listen to your body. If your cold symptoms are not severe and you generally feel OK then a little gentle exercise wont hurt.

The general guideline is that if your symptoms are above the shoulders (runny nose, sore throat, blocked sinuses) you may be fine to continue with light to moderate activity. If your symptoms are below the shoulders (aching bones, shivers or digestive issues) you’re better off resting until you feel recovered before returning to exercise.

Making regular exercise a part of your life makes you feel more energetic in the long run, helps get rid of winter blues and improves your general wellbeing. Your body’s defences may also benefit. There is some limited research suggesting that moderate exercise can strengthen the immune system, thereby reducing the risk of picking up coughs and colds in the first place.

Eat Your Way to Healthy Blood Pressure

2015-02-11T17:32:00.001+00:00

The third part of our 'Essential Guide to Healthy Blood Pressure' looks at how your food routine can play a crucial role in lowering or stabilising blood pressure.

You can read part 1 of the series here

Part 2 is here

Let's start with simple guidelines that anyone can follow and that will really help regulate blood pressure.

Eat regularly

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. Plan to eat a meal or snack every 3-4 hours.

Get your 5-a-day

You’ve heard it many times and here’s just another reason to make it happen. 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.

If this all sounds like a challenge here are some suggestions for how to eat regularly and healthily.

Breakfast

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

Morning snack

Orange and walnuts or carrots, cucumber and hummus

Lunch

Wholemeal 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,mushrooms, peppers and garlic, or fish with brown 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 individuals should be able to try some of these suggestions over the coming days.

Here are a few additional foods that you should aim to include in your routine through the week:

Kale, sweet potato, edamame, beetroot, spinach, sunflower seeds, kidney beans, mango, tuna, wholemeal pasta

We're running this series of blogs to help equip individuals with the knowledge they need to take responsibility for their health and make informed lifestyle choices. If you find the information useful please share it with your colleagues.

Make March Matter: 1-month to change your life

2015-02-10T17:45:00.000+00:00

Take Charge of Your Health & Wellbeing with daily motivational tips to boost energy, build resilience and feel great forever

The year is off to a flying start and our mission is to help as many people as possible maintain their energy and focus so they can feel great throughout 2015 and beyond by making lifestyle changes that last forever.

To achieve this goal, we're launching a month long programme of daily inspirational lifestyle tips called ‘Make March Matter’.

We know from experience that positive daily action leads to powerful new habits and dramatic improvements in how people look and feel. Our tips will ensure that a month of progress springboards into long-lasting results. The daily tips will cover how to:

· Maintain health and wellbeing as a priority

· Plan and execute healthy lifestyle choices that get results

· Boost daily energy and resilience

· Increase personal effectiveness

· Eat well, sleep well and get active

· Balance life and enjoy everything you do

The March initiative follows on from last year’s ‘Be the Boss of February’ campaign of regular motivational messages, which proved hugely successful according to those who took part:

'I’ve found your emails truly inspiring and helpful. It’s been one of the best things about my mornings in February – starting off with the daily tips.

'The Tonic absolutely made a difference to my February! This is normally the most difficult time of year for me….for some reason, it’s always the last week of February but this year was different. With the daily ‘Be The Boss of February’ updates, I felt motivated, hopeful and as we have moved into March, I have started to regain control of life, paying particularly attention to healthy eating and a biggie for me, re-introducing exercise!! Thank you!!'

Make March the beginning of a fantastic wellness routine that will have you feeling great for years to come.

You can sign up to the daily motivation tips for free by sending an email to info@the-tonic.com and write ‘Make March Matter’ in the subject line. Encourage as many people from your office as you want to join in - it's a great way to keep everyone motivated and get some great results.

Boost Energy, Focus & Creativity with Mindfulness

2015-02-09T16:46:00.000+00:00

FOR IMMEDIATE RELEASE

Contact: Jeff Archer

Tel: 020 8995 1302

Email: jeff@the-tonic.com

Madgex Enlists The Tonic to Launch Mindfulness Workshops

Madgex has launched a series of Mindfulness Workshops for its staff.

The workshops which are designed and run by wellness company, The Tonic, provide participants with the opportunity to understand what mindful living is and how it will benefit them both in and out of the workplace.

Workshop participants are introduced to some practical techniques including mindful meditation. They explore how to manage their mental and physical state with breathing techniques and various levels of meditation and, by the end of the programme, they will be able to employ mindfulness as a simple skill to regenerate their energy, reduce stress and anxiety, increase enjoyment of life, develop an enquiring mind, and understand how to add greater creativity, quality and value to everything they do.

As part of the process, The Tonic will follow up with mindful reminders to help everyone make time each day for mindful living and to help them establish it as a regular habit.

Hanna Smith, HR Director of Madgex said, ‘We already provide a range of other health & wellbeing activities for staff to participate in. This year we decided to add mindfulness to our program because of its many benefits. In today’s world and certainly working in a technical business, things happen so fast you can often forget to take note of what’s going on around you or be busy thinking what’s the next thing to do. Living like this is not sustainable long-term, so educating those that wanted about mindfulness can help everyone cope with the everyday work/ family life.

Our ethos has always been, look after the whole person, not just the work person, and mindfulness is an excellent tool to help you appreciate that. We’ve worked with Jeff from The Tonic before and really like the way his workshops can fit into our culture. He has a very personable style that has been receptive to our staff and the feedback has been wonderful.’

Mindfulness is on the rise as a recognised technique for business leaders and organisations. Research has linked meditation to boosts in focus and productivity, and mindfulness practice has also been associated with emotional stability and improved sleep, reduced stress and anxiety, and improved mental clarity.

Tonic Director, Jeff Archer said, ‘The purpose of the programme is to help everyone add balance and also engage at a deeper level with everyday life in an attempt to maximise creativity, focus, and quality of experience.’

About The Tonic

The Tonic team specialises in helping businesses raise the performance of their people through wellbeing days, lifestyle coaching and wellness initiatives for training, development and leadership programmes.

If you’d like more information about this topic or to discuss corporate health and wellbeing with Jeff Archer, please call him on 020 8995 1302, email jeff@the-tonic.com or get more information at visit www.the-tonic.com

Image by Flickr: Moyan Brenn

Sleep Your Way to Healthy Blood Pressure

2015-02-05T17:29:00.000+00:00

Welcome to the second instalment of our Essential Guide to Lower Blood Pressure. You can read part 1 here.

For week 2 of National Heart Month we're focusing on sleep, primarily because the lack of it, interrupted sleep or poor quality sleep, can all contribute towards increased blood pressure in the medium to long-term.

Here are some tips to help you improve your sleep and keep blood pressure healthy.

1) Create a realistic routine
You probably know if you're a morning person or a night owl - we all have our own body clock or internal clock that determines when we're functioning at our best, and when we're at a low ebb. In reality there are relatively few people who have an internal clock that fits in precisely with society's timetable (work, family, social), so the first thing to do is accept that in order to achieve everything you want in life, you may have to get up a little earlier than would be ideal for you, or you may need to stay awake a little longer than you'd choose if left to your own devices, but, whatever you do, make a conscious effort to create a routine for yourself that allows you to sleep well whilst also providing you with the time to do what you need to do when you're awake.

Creating a sleep routine - a pre-determined bed time and wake time - will help your mind and body prepare for restful sleep, fall asleep promptly, and experience quality sleep, all of which will equip you to face each day calmly and without the need for extra stress hormones that your body produces to keep you going when you feel tired but which will, over time, have a negative impact on your blood pressure.

2) Stick to your routine
Persistent, irregular sleeping habits can exacerbate the effects of raised blood pressure so follow your chosen sleep routine 7-nights as week. It may feel great to 'catch up' on missed sleep at the weekends but if this leaves you wide awake on Sunday night there's a risk you won't feel great for the beginning of the working week. Shifting routine dramatically like this every week will take a toll on your body.

If you do choose to shift your routine at weekends, or you feel you've 'earned' some extra hours in bed after a tough week, experiment over a number of weekends to discover the optimum change in routine for you. It's likely that with practice you'll settle on a weekend sleep pattern that helps you feel recovered from the previous week without impacting on the following week.

3) Think twice about your daily choices
Ideally we'd all like to feel alert and engaged while we're awake, and relaxed and refreshed after a good night's sleep. The key to both is to think about everything you do during the day in relation to how it could affect your sleep at night.

For example, caffeine can perk you up but it can also impact your sleep routine hours later. Sweet snacks can feel like the right thing in the day but can wildly disrupt blood sugar levels which might affect the quality of your sleep at night.

The same goes for too much stress throughout the day. It may feel as though a bit of stress is good to get you busy and get things done, and it can be as long as you have ways to balance your stress levels before you unwind and get a restful sleep. Always be mindful of the level of pressure that helps you perform at your best, and the tipping point beyond which you risk negatively affecting your night-time recovery and your healthy blood pressure reading.

4) Design your personal pre-sleep routine
Identify the sequence of events that you know will result in you falling asleep quickly and having a quality sleep. You may need to experiment with a few different approaches but soon you'll have a strategy that tells you when you have your last meal or snack of the day, when you turn off the TV, when you put your phone / laptop / tablet away, and what you do to tell your mind and body that you're fully relaxed. This could be listening to calming music, meditating or reading.

If you are prone to waking in the night, decide in advance what you'll think and do if this happens. If you worry that when you wake it'll take ages to get back to sleep, chances are, that's exactly what will happen. If you plan an approach where you read, practice deep breathing or even write down anything that's on your mind or think about reasons why you might have awoken and what you can do to address these situations tomorrow, you can relax in the knowledge that as you work through this process you'll be preparing yourself to return to sleep very soon.

Above all, remember that you may not be able to follow your perfect sleep routine every night but you can take control to ensure that on balance, and in the medium term, you get sufficient sleep, and in the short term you do what you can to optimise the quality of every hour of sleep you do get.

Follow these guidelines and you'll sleep well all night, perform well all day and maintain a calm internal environment including healthy blood pressure at all times.

Lowering Blood Pressure: The Essential Guide, part 1

2015-01-29T12:48:00.000+00:00

February is National Heart Month, which got us thinking.

Ensuring healthy blood pressure is a simple way for individuals and organisations to stay healthy and productive, so here are 3 key points everyone should think about along with instant actions you can get started with immediately.

1. Know your numbers
Many people suspect they have high blood pressure but not everyone knows their current measurements. Others have no idea what their blood pressure figures are which is not good - heart disease is often referred to as the silent killer as it can go undetected until something serious happens.

Instant action:
If it's more than three months since you had your blood pressure checked either make an appointment today to have it checked within the next two weeks, or order your own blood pressure monitor online so that you can check it regularly in the comfort of your own home.

2. Design a balanced fitness programme
In the quest to reduce blood pressure or maintain healthy numbers exercise is crucial, but make sure your programme has balance and sustainability.

Exercising periodically will help, but not as much as planning a routine of challenging exercise every 2-3 days. It's the regularity and consistency of your activity that has the biggest impact on your blood pressure.

Similarly, thrashing yourself now and again with some kind of cardio activity such as running, football, rugby or squash might make you feel better but won't stabilise your blood pressure as effectively as a rounded and on-going routine of cardio exercise, strength training, mobility, stability and flexibility work.

Instant action:

Take a 20-minute walk within the next hour and while you walk, plan your next 10-days of exercise which should include 4 workouts containing a mixture of the above elements. Ideally the first workout should take place today or tomorrow.

3. Clear your head
A lot of stress - a major contributor to high blood pressure - is rooted in our perception of 'busyness' and feeling overwhelmed. Often the difference between feeling in control and feeling bounced around the day like a pinball isn't very dramatic - simply taking a moment here and there to review your progress and decide on priorities will make all the difference.

Instant action:

Find a quiet spot and sit down, close your eyes and take 20 deep breaths. You might be tempted to move but hold onto the moment until you've completed the 20 breaths. When you've finished, plan a time to do the same tomorrow and every day moving forwards. Aim to increase the length of time you spend practicing deep breathing every few days. Not only will you feel calmer but you will be able to organise your day better with a renewed ability to focus on priorities.

Practice all of the above and look out for part 2 of our essential guide to lower blood pressure coming soon...

Wellness Determination and a Great Result

2015-01-26T09:54:00.000+00:00

On the day when experts are saying that current exercise recommendations are 'unrealistic for most', I received a great note from a lady who attended a programme we worked on a couple of years ago:

'Back in the old days when I was a participant, fresh from having a baby, you may recall me mentioning I couldn’t run 100m and wanted to work on that.

WELL, while it took longer than I had hoped, thanks to the joys of an overfull workday, I DID run my first 10K this past weekend at the Standard Chartered marathon in Dubai. Slow as hell but hey, I have a time to beat now J'

Brilliant. It just goes to show that with a clear goal and a bit of determination, great things are possible. Take a moment today to check that your wellness goals are specific, exciting and framed with a deadline. Plan what you will do this week to move closer to your goals and you'll be amazed at what you can achieve.

Good luck.

Forget Blue Monday: Top tips to boost wellbeing for 2015

2015-01-16T13:28:00.000+00:00

Monday 19th January is 'Blue Monday' - supposedly the most depressing day of the year. Well, let's not dwell on that. We prefer to be optimistic.

So for all those in need of some inspiration, motivation and practical advice to sharpen up their health, wellbeing and performance for 2015, here are 9 top wellness tips that will benefit any organisation. Feel free to share these with your colleagues and if you'd like any help with designing a fantastic wellbeing programme for your business we'd be happy to help.

Be clear on individual objectives and specific deadlines
Most people have vague ideas about what they’d like to achieve with their wellbeing. Providing staff with regular coaching and advice will really help them firm up these vague ideas, get to the heart of why they want to make changes, inject motivation, add accountability, and ensure they put together an effective plan to achieve lasting success.

For dramatic results, be consistent
Remind everyone that even a small amount of daily activity will create a positive mind-set, and that completing just a couple of exercise sessions each week will add up to 100 workouts a year. That’s enough to keep anyone feeling positive about their fitness routine, and achieve great results.

Fuel yourself regularly
Grazing throughout the day on well-chosen meals and snacks stabilises energy levels and is the most effective strategy for weight management. Encourage the habit of healthy choices, little and often.

Make a plan and follow it
Help individuals establish what a specific healthy eating plan looks like for their routine and their objectives, and then provide the resources they need to follow this plan. Simple information on how to plan recipes, prepare a selection of meals, and shop effectively can save staff time, anxiety and money.

Take regular breaks throughout the day
Many people run through their day at a million miles an hour only to find that by the end of it they feel exhausted and have spent valuable time in the wrong areas. Regular review moments ensure attention is focused on appropriate priorities and create time to refuel, recharge and ensure consistent energy. Prioritising time for yourself can minimise stress and maximise effectiveness in all areas.

Set boundaries
Every individual needs to establish what work-life balance means for them so they can plan their schedule and set their priorities. Without an idea of what you’re aiming for with your time management and life balance, you risk a lack of focus and tasks taking longer than they need to. Be proactive in this area. Decide how much time you want each week for yourself, your family, exercise, sleep, hobbies, socialising etc and also be very clear on how much time you feel is optimum for you to spend working. Without a plan work may encroach onto other areas and leave you frustrated. Knowing your boundaries also helps you operate most effectively during your work time and ensures you plan and delegate efficiently.

Take charge of technology
Technology can make our lives easier or it can take over our routine and eat time. It’s up to each individual to design an approach to making the best use of their phone, email and the internet. And remember, there is an off switch!

Prioritise sleep and recovery
Our mind and body need recovery time so rather than stealing time from sleep to pack more into each day, prioritise your rest and recovery. You’ll become more efficient at using time wisely when you’re well rested rather than tasks taking longer than necessary because you feel fatigued.

Make fitness a resolution for the year, not just for January
For busy workers it’s far better to be realistic and complete 1 or 2 quality workouts per week, every week, than to aim to exercise 4-5 times a week and then end up squeezing activity in when you’re distracted, wasting energy on ineffective training time, or feeling that you’ve let yourself down if you don’t manage to fit in everything you planned. Bear this in mind when thinking about New Year resolutions and plan to feel great for the entire year, not just for the first two weeks of January!

Health, Wellness & Personal Performance: A strategic business advantage

2015-01-08T13:20:00.000+00:00

In a fast-paced world there's a distinct risk for professionals that looking after themselves can slip down the priority list. The danger is that while we live in a high energy environment, our personal energy can sometimes feel challenged or compromised.

But, make no mistake, our ability to perform at any level, in any sector, is directly determined by how we feel physically and mentally every day. With a number of recent high profile cases of stress and burnout affecting senior business leaders, it's more important than ever that we all invest in our health and our energy.

The Tonic is a corporate wellness company which specialises in helping professionals understand what it takes to perform at their peak. We deliver a very successful life-changing workshop designed to enable individuals and organisations take their health, energy and effectiveness to the next level.

Over the course of the 90-minute workshop, we will ensure participants are equipped with everything they need to optimise their personal and professional performance by enhancing their lifestyle choices.

Everyone will have the opportunity to design a bespoke plan for health, energy and performance; a plan they can put into action immediately as they are guided through a simple 7-step framework:

Personal wellness and performance: where are you now?
What good wellness looks like for you
How to eat for optimum energy, no matter how busy your schedule
How to design an effective exercise routine for quick and lasting results
The secrets of a great night's sleep
Key lifestyle choices to help you manage pressure and build resilience
How to maintain wellness as a short, medium and long-term priority

The workshop is suitable for up to 25 participants. Larger numbers can be catered for as a presentation format.

To book your Health, Wellness and Personal Performance workshop, email Jeff Archer on jeff@the-tonic.com or call 020 8995 1302.

Join the likes of British Gas, DLKW Lowe, London Business School, Madgex, Roche Products, Sainsbury's, Tesco and many others and fast-track your teams to optimum wellbeing results.

'Your session was awesome. Thanks for the insight. Over the last month I feel more focused and efficient in all aspects of life, not just work.'