Take this Vital Step to make Workplace Health Initiatives Soo Much Easier!

Hi folks,

 

Here’s how to make a huge leap forward for your company’s workplace health: Most companies recognise the value of a fit & healthy workforce, & equally many employees are open to the idea of fitting exercise in alongside their working day, what’s missing are the bits in between – organisation & facilities.
 

To take workplace health seriously, a large company needs to employ a specific workplace health coordinator. This job is often just written into the role of the HR manager or OH nurse who just don’t have the time to give it the dedication it needs.

However, one thing that will instantly get your workforce moving more & therefore performing better is to build some good quality shower & changing facilities on-site (shower cubicles, benches & lockers). Once employees are aware of these facilities (& that they are modern & clean to use) more people will start cycling & jogging to work as they don’t have to worry about being dirty & sweaty all day.  It also opens up massive opportunities for future activities such as pre-work exercise / running clubs, charity events, sports days & after work exercise classes.

So if your company hasn’t already got good changing facilities or they are run-down, then lets make this a priority this year!

James

Shocking Facts about Diet & Exercise

Hi folks,

A short while ago i watched a program on Channel 5 called '50 shocking facts about diet & exercise'. some of it was interesting but most of it was either terrible or trivial info that most of us don't need to know. I didn't really want to draw attention to this program so i didn't really blog / chat about it, but I have heard a few people around the gym gossipping about it & misinterpreting the information so i thought i better try to straighten things out. 

As the program suggests, it blasted us with random facts about food, exercise, & our bodies much of which was frankly confusing (it would even put me off a healthy lifestyle). This is damaging as even though the info was factual, much of it was out of context e.g. saying that alcohol & a full English breakfast are good for us, & that your gym instructor may well be an adult film star. I think that this program did more damage than good & misguided people who are trying to start a healthy lifestyle.

I've done many roles in the fitness industry over the last 10 years & for 90% of us to be in good health we just need to follow these SIMPLE rules:

1) EAT / COOK CLEAN (buy unprocessed foods to create quick tasty meals & snacks. Steam, grill, microwave or boil this food. only add oil after cooking)
2) STAY HYDRATED (2-2.5ltrs of water per day)
3) SMART EXERCISE (Keep sessions short (30-45min) & frequent,  focus multi-joint exercises, or even better your full body, make sure you get out of your comfort zone, & chose a type of exercise that you enjoy).
4) QUALITY RECOVERY (Make enough time to get sufficient good quality sleep & me-time)


Follow 50 or 4? - which will you be more successful at? Hope this helps,

James

How to succeed with New Years Resolutions

Hi folks, & Happy New Year!

Fed up of making new years resolutions that don’t stick? We all have goals for 2013 so here’s how to raise your chances of success:

1. Choose a goal that YOU actually want to do, not what others want you to do. 
2. Positive psychology – focus on doing things rather than stopping things; e.g. instead of ‘I want to stop eating so much junk’ change it to ‘I will eat more healthily!’ (if we're busy doing the positive things then we'll automatically stop the negative things) 
3. Be Specific e.g. ‘I will aim to eat more vegetables each day’.
4. Make sure you can measure it. ‘I will eat 4 different vegetables each day’
5. Make it achievable; make sure it’s something that you are physically able to do.
6. Make it realistic; is it something that you can fit in to your lifestyle?
7. Give yourself a deadline! make it less than 12 months otherwise we are tempted to ‘put it off’. It’s even better to break your ultimate goal down in to related medium & short term goals using the steps above.

You can use the template above for any goal you like, even for getting work tasks done (workplace health projects). If it ticks all my 7 rules then you've given yourself the best possible start! Next step preparation - be pro-active & get any kit together you might need.

Have a great one!

james

"Step in to Christmas"

“Step in to Christmas”

Hi folks,

It’s almost time… Are you ready to tuck in to a marathon of succulent meats, crispy roasties & rich chocolates because I sure am! It might not be the most nutritionally healthy season but it’s the perfect time to switch off from work & re-charge our batteries.

Many people enjoy a walk on Christmas day / Boxing day & this is a great idea. It not only gets us out the house & some fresh air but the walking movement helps massage our gut to help all that food digest better. So even if its just a walk out to test out the dogs new novelty coat, 30min later you’ll be refreshed & raring to rejoin the festivities.

Why not organise a Xmas walk at work? Let's face it, everyone’s mind is on the holidays right now so how about getting everyone in the office out of the office in the final afternoon. Head out on a long walk around the nearest bit of countryside, landmark etc then finish off at a pub for a swift half? People will instantly start to de-stress by chatting to each other about their Xmas plans (instead of work) that they won’t even realise that they are actively fighting a sedentary lifestyle, raising moral & getting some fresh air in the process!

Eat well, unwind & keep moving,

Have a great Christmas!

James

A Workplace Health Must!

Hi folks,


Calling all health professionals & HR managers! Get yourself booked on to the next Health & Wellbeing @ Work conference in March 2013 at the NEC. Ive been for the last 3 years & its a great couple of days. It has a trade exhibition with lots of demo's & free advice from like minded companies. However by far the best things are the wide range of seminars by top industry speakers.

Everyone there has the same common goals so it's really easy to mix & network. Every year I have some really interesting conversations with other attendees as well as the speakers at the end of each session. It's a place where real  progression is born & as you might be able to tell, I'm already excited about it!

We're constantly trying to boost the moral & performance of others but what about ours? Who looks after us? So if you want to re-ignite your passion for workplace health, be truly inspired, & come away with lots of ideas that you just can't wait to put to work, then book in now!

see you there,

James

Fruit Isn't the Quick Fix!

Hi folks,

I recently took part in a 2-day school's event to raise awareness of what a healthy lifestyle consists of. All the participants where very keen & enthusiastic but it seemed that their understanding of a healthy diet was just fruit, fruit & more fruit! Lean forms of protein, vegetables, wholegrains & good fats where berely mentioned by any of the groups which I found quite worrying.

As we know fruit is an important part of a balanced diet & a great snack of which we should aim for about 4-5 portions per day. It contains fibre & lots of antioxidants but too much and the sugar that it also contains may contribute to tooth decay & higher blood sugar levels.

So where did all of these participants get this perception from? Hopefully their teachers taught them about the importance of a varied diet, so maybe it's down to the parents. With everyone's busy lifestyles these days does a 'healthy' meal / packed lunch box just involve a token piece of fruit being tossed in because its quick & convenient? - I can imagine in many cases yes!

This view that fruit = a healthy diet is also prominent among adults. It is the first list of foods we give when asked to describe one. We don't want to stop people eating fruit, but to get everyone eating more of the other healthy food groups too. Realistcally most people won't be pro-active on this at home so one of the best ways to do this is to engage them whilst in the workplace. This will benefit their workplace health & performance, sense of investment from their employer & the health perceptions of their families.

i.e. The corporate world has the potential power (& self interest) to change the health of society through workplace education. 


James

Could We have the Worlds Best Diet?

Hi folks,


Could our little country stand above other world leaders, as in so many times before, by adopting the healthiest diet possible? before i get too patriotic I'll explain: The other day I was putting some work together on nutrition for a client company of mine when I realised that here in the UK we have a fantastic opportunity to have a world-beating healthy diet!

What is the best type of diet? - The Mediterranean diet right! Well yes all the fresh fruit & veg, oily fish & olive oils are extremely good for us, but their traditionally fatty (& sometimes salted) meats, large amounts of wine & cheeses can all be big contributors to obesity, cardiac problems, & cancers. Maybe it's not the best diet after all.


Recently an American chef said that here in the UK we have unrivalled access to the range of world foods. Thinking about it, our temperate climate gives us fertile soils to grow a wide range of home produce, whilst our European neighbours can throw over many foods that we can't grow. We have some of the very latest technological farming methods to produce nutrient-rich foods that reach us in optimum condition. Plus as an island we can catch fish such as mackerel (one of the healthiest fish) from the hugely abundant supplies just off our own shores. We really are in prime position!


Problem is, recent surveys show that the typical UK citizen consumes too much sugar, slightly too much saturated fat, & not quite enough fruit & veg. Actually we're not too far away, most of us eat lean meat & wholegrain foods which are a good start, we just need to add oily fish & lots more fruit & veg to our shopping lists. Thing is, everyone knows what's healthy & what's not but how do we get the majority to 'Just Do It!'?


James

One for You HR Managers:

Hi folks,

Normally I go on about exercise & nutrition, but the social side of the workplace is a really important part of any well-being program too. A work Xmas party can act as a huge boost to workplace moral or be a regretful flop! So how do we get it right?


Here's a few ideas:

• Book a trendy venue for a fresh environment (definitely not at your workplace!)
• Advertise it well (and with plenty of notice) so that people save the date.
• Organise a free event such as meal / buffet or raffle to draw people there
• 'Play to the mass'es' - Book entertainment with a proven track-record for being popular
• Invite employee's partners (boosts company 'family' image & helps prevent anyone 'snogging the boss' etc)
• A smart / casual dress code is best. Fancy dress or dinner suits are great but many people will be put off at the expense / effort involved.

A great hassle-free way of getting this sorted is to reserve a table(s) at a 'package doo' organised by a good local hotel or restraunt. If it goes badly people will be put off any work related social activities forever! But... if it goes down a storm then you'll have renewed fame in your department & be responsible for the huge boost in workplace moral!

No pressure then,

James

How to make a Successful Well-being Program:

Hi folks,

I came across a really interesting question recently: "How 'well' do workers need to be for their well-being program to be named as successful?" Should they reach a certain standard in their health checks? Consider themselves totally stress free?

Wouldn't it be great if our companies were full of athletes & superhuman workers! This would undoubtedly give us optimum performance, reduced absenteeism & a good return on investment, all elements that the boardroom judge a well-being program by. Unfortunately this is not always realistic, many workers are hard to engage (usually the ones that really need to be) & even those that are, may not be committed. After all "you can lead a horse to water but..."

Perhaps the focus should really be on those that are in fact hard to engage, as their yellow-flag psychosocial characteristics may be acting as a drag on the company. We should maybe ask why they are hard to engage? What's happened to them between joining the company & now that's changed their attitude? What health measures would they like to see in a well-being program?

In my view the most successful well-being program does not need everyone to be in great health. It should involve the people responsible for the program to really know the demographics of their workforce together with how to use their particular workforce-culture to their advantage, only then are they in the best possible position. It should be judged by the quality of resources & the range of engagement methods used, the absenteeism stats & ROI will then look after themselves.

Let me know your thoughts

James

2-Way Approach to Reducing Stress!

Hi folks,

I have recently been approached by a company to put some stress management workshops together. As a physical health trainer I immediately thought that this was not my area of expertise, however when looking in to it I realised that much of the work that I already do is very relevant to reducing stress.

So lets start by thinking of how to de-stress ourselves, well this is pretty much anything that we enjoy doing (releasing endorphins) or that relaxes us such as...

• Socialising
• Laughing
• Singing (whether we're good or not)
• Exercise (at any intensity)
• Dancing
• Treatments such as massage
• Sleeping

I'm sure we'd all like to fit all of these into our lifestyle but unfortunately many of us are under pressure & don't have the time. So lets look at how to reduce stress building up in the first place by highlighting likely causes...

• Bad communication between people (home & work)
• Unreasonable work load / time frame
• Lack of equipment of training for the task
• Lack of control in your job (both physical & decision making)
• Poor diet (mood, energy, & concentration levels)
• Lack of sleep /rest
• A sedentary lifestyle
• Postural / muscle tension

If we firstly address any causes of stress (list 2), then we will need to implement fewer stress-busting measures (list 1), making our lives a little simpler & less cluttered = an overall less-stressed you!

Ah - I feel better already!

James

Healthy Food made Easy!

Hi folks,

Great news yesterday – the government are standardising the nutrition information on across all foods! Currently those of us that try to keep an eye on our health are made to scrutinise the packet of each different food manufacturer to decipher if 20g of sugar is per 100g or per serving (which could be any amount) & whether that’s high or low. Some don’t even distinguish between the good fats & bad fats or starchy carbs & sugar carbs. Although the original introduction of food labelling was a positive step, it really needs making less confusing for the shopper.

Adopting this new food labelling system is voluntary for manufactures, to make it compulsory all European countries would have to agree & that would take forever. However today talks are going on & the government has faith that our food industry will take responsibility & use this proposed system. Due to commence in the summer of 2013, it will be a lot easier to be healthy. One type of nutrition label across all foods will make it easier to quantify actually what we eat, how much we eat, & to compare between brands.

The new labelling will look like this….

It uses the traffic-light colour system for those who just want a quick glance, & also shows the finer details for those of us who want a more in-depth approach.

Bringing this concept in to an occupational setting, could our companies benefit themselves & their workforce by clearly displaying similar information?  What about green, orange & red sections to the canteen or even green, orange & red coloured vending machines dotted around so that people are clear on what they’re buying?

Hopefully this will kick-start a healthy 2013!

James

Hot Debate on Workplace Posture!

Hi Folks,

Just having a really interesting debate on LinkedIn at the moment that you will probably be really interested in (as you read my blogs). It's on the age-old topic of the best posture to adopt in whilst in the workplace. With experts from many different organisations it's really interesting & is sparking new ways of thinking. Have your say & many of your questions answered - join the debate here 

see you on LinkedIn!

James

Blast of Berries Boosts Workforce

Hi folks,

If you read my blogs regularly you'll know that I'm always preaching about the effects of food on our bodies, couple this with my passion for improving workforce health & this brings us to this weeks topic. Channel 4's Food Hospital epsode last night revealed the valuable affects of a blueberry smoothy on a company's workforce over a 2 week period.

In the first week the workforce drank a bannna smoothie each day & then later completed a series of specific mental tests (similar to brain training exercises). In the second week the banana was replaced with blueberry smoothie proceeded by the same tests. The results signifacantly increased after taking the blueberry drink & the company CEO said that communication between the workers doubled!

With this easily accessible low-cost measure showing such massive results, i'snt this exciting news for any business? As with beetroot in the previous week, it really just highlights the potential power of nutrition & how they can benefit foward-thinking companies.

Thanks

James

Useful info on How to Combat Fatigue

Hi Folks,


Would you say you suffer from workplace fatigue? Probably all of us would say we have at some point right. So what exactly is is? Here's a definition from a research paper that Ive been studying ('Definition of Human Fatigue' by Martin Moore-Ede published in Circadian): ...A loss of physiological and psychological function as a result of extended wakefulness, heavy work, excessive stimulation, illness or stress...

My further research reveals that There are two major factors on how likely you are to become fatigued,
A) How much your 24hr routine differs from your circadian rhythms (body clock) &
B) How resilient you as a person are to the stresses this my cause.


Regardless of the type of person you are or your job, anyone can suffer from fatigue which can obviously have a huge negative affect on your company & personal well-being. To Combat this Occupational Fitness has put together a fatigue-busting course of workshops that are educational as well as practical, they address elements in the very definition of fatigue:

1) Sleep Quality Management
2) Reducing Postural Tension
3) Reducing Repetitive Strain Injuries
4) Nutrition advice - helping you fight everything from the sniffles to cancers!
5) Stress Management Techniques


If you have any questions about fatigue, information to share, or if you're interested in my course workshops the please contact me via Occupational Fitness Ltd.

Thanks

James

How to Exercise for a Better Work Performance

Hi folks,


With exercise busting stress, improving concentration levels, & improving sleep patterns etc, working-out to complement your career really is a no-brainer! Lots of people don't feel they have the time but just the work-related benefits from 30min of exercise several times a week can hugely out-weigh the time invested. Many people do exercise before or after work which is fantastic but it can be confusing & without dedicated professional guidance then they may actually be doing themselves harm & negatively affecting their jobs. (I treat many massage clients with such muscular-skeletal problems every week!)


Here's the solution: Get a professional trainer to physically analyse your job role (active or desk-based). By looking at your movement patterns they can break these down into specific exercises that work the associated muscles through their full range of movement whilst also addressing any muscle imbalances. This innovative method is invaluable because:

1) It improves your work efficiency
2) It improves your work endurance
3) It hugely decreases your chance of becoming injured / absence
4) It educates you so that you're more body-aware
5) It raises your focus & concentration levels
6) It helps you sleep better
7) It makes you feel good!


Yep you guessed it, we specialise at this here at Occupational Fitness. Whether on a one-to-one basis or an on-site group workout, we have the expertise to maximise your work performance. Take a look at our Workforce Workouts for more info.

Thanks

James   

Do National **** Days really work?

Hi Folks,

You may have seen the national ‘Stop Smoking campaigns’ advertised recently on TV or the ‘National Health Day’ proposed in a national newspaper, but are these National ‘prompts’ actually effective?

In my experience, these events are poorly advertised & that no-one really knows they exist until it’s mentioned at the end of that morning’s news or some-one mentions it on passing in the office. By then it too late as we’re already chomping on a bacon butty or lit up our 3^rd fag of the day so it becomes a bit of a mockery.

As a personal trainer I can say that we are significantly more likely to succeed in reaching a goal if we:

A)    Have a time frame (strict designated start date & review dates)

B)    That goal is specific (“I want to eat more veg” instead of “I want to eat more healthy)

C)    You can measure it (track your progress using portions, inches, kg, frequency etc)

D)    It’s realistic (your not being overly adventurous)

E)     Address our state of mind (do we actually want to do it or are we being told we have to!)

Points A & E are where National campaigns are really helpful, they have a start date set in stone & they get lots of people addressing a common goal together which alone gives the majority of us a boost in will power.

Next time you run a workplace health kick, advertise it well in advance & use the 5 points above. I practically guarantee it will make your goal easier to achieve & therefore lead to better results for individuals, you & ultimately your company!

If you need any help putting a workplace health incentive together then please contact me.

Thanks

James

How much Good Fat do you have?

Hi folks,


You may not know but fat has many roles (no pun intended), it is a store of excess energy, it is a form of protection from impact, it generates heat etc... .  Although too much body fat makes us more prone to serious health problems, there is a type of fat that is actually good for us - Brown adipose fat!


Our bodies had most brown fat when we were babies & children, it helped us survive if left in the cold by burning calories to generate substantial amounts of heat. Unfortunately the amount of brown fat we have decreases as we reach adulthood, but scientists are studying how we can stimulate the few reserves that we have left for our advantage. Brown fat is found to generate most heat when we exercise, eat & are exposed to cold temperatures, so could we use this information to fight obesity?


If we do find novel ways to make our brown fat more active then this may burn more calories from white fat but we would be constantly hot & switching on the air-con. We may find 'agents' that trigger our brown fat but they have concerns of toxicity which is obviously not good. It is known that certain foods initiate heat production within brown fat so one safe area of research is to learn more about which foods these are and their further effects on the body. Could the recent nutrition labels on food packaging be joined by a heat generating index or 'thermal rating'?


As with last weeks blog on wheat prices, this type of information could be very useful in workplace health / 'Canteens of the Futuuuuure'!


James

Wheat Price Rise may have Healthy Impact for You & Your Workforce!

Hi folks,

The cost of alcohol, cereals, pasta, bread & anything else that involves wheat may increase in the near future as wheat supplies become dwindled. Due to the weather this year, agriculturists are predicating a poor wheat yield.

We know wheat as a healthy complex (starchy) carbohydrate that digests slowly to release energy. Many people who are over a healthy weight consume too much of these wheat based foods, their body cannot store anymore as glycogen & is then stored as excess body-fat.

The question is, how severe will this predicted wheat shortage be & will the resulting rise in shelf price be enough to make people cut down? People may opt for soups or salads instead of sandwiches, replace Wheetabix with porridge, pasta with quinoa, all consequently reducing body-fat.

As mentioned in previous blogs, your workforce canteen has a very powerful role to play. What they put on the menu (& its specific ingredients) has a massive affect on the health of your company & the personal health of hundreds. I have just come back from providing health support for a client company & their head cook openly admitted that they're afraid of what a health check would find because they have a very unhealthy lifestyle. This is worrying coming from someone who controls what hundreds of people eat every day. Hopefully one day every canteen (inlc those in schools) should have the input from a nutritionist.

Whilst I launch a 'Jamie Oliver style' campaign tell me what your view is on the forecast wheat shortage, would you alter your shopping list accordingly?

James

Are Oils in Food Good or Bad?

 

Hi folks,

This can be pretty confusing; we are told that frying & roasting are bad for us but that some oils can be good for us. All oils are fats so which ones do we use?

Cooking with oils:

Coconut oil, palm oil, & peanut oil are all examples of fats high in saturates. These are hard for our bodies to break down & so too much will get stored as body fat. However, the high levels of saturates cause these oils to have a higher resistance to heat, delaying their breakdown into free radicals (atoms that can have an oxidative effect on our body & can cause cell damage / disease). Intense exercise can also increase free radical levels so if you also have a healthy balanced nutrition (with lots of anti-oxidants) then a little extra saturated fat is probably the lesser of two evils.

Oils as dressings:

Rapeseed oil, olive oil & other oils low in saturated fat will have a higher ratio of monounsaturated & poly unsaturated fats. These are no good for heating but very healthy cold pressed. They contain vital nutrients such as the Omega’s which help maintain our immune system, brain health, blood clotting, eye sight & many other important functions. Try to use these oils as a light dressing on foods instead of a sauce.

In the workplace: If your company operates a staff canteen then a small investigation into the cooking methods of the regular dishes has the potential to have a huge positive affect across your workforce!

So in conclusion we could have an oil that’s moderate / high in saturates for heating, & an oil low in saturates for dressings. If in doubt then olive oil is a good all-rounder.

Hope this helps,

James

Chocolate health benefits

Hi folks,

Yep, the stuff we all love can be healthy – well the dark variety anyway. More research this week says that dark chocolate can lower our blood pressure. High blood pressure (hypertension) is one of the most common health conditions in the UK & can lead to many other serious illnesses.

The main ingredients of chocolate are sugar, cocoa butter (fat) & cocoa mass. White chocolate is the most unhealthy as it has a higher ratio of sugar & fat whilst the dark chocolate is healthier with a higher ratio of cocoa mass (with milk chocolate being somewhere in the middle). High levels of cocoa give you more flavanols producing nitric oxide in the body which then causes blood vessel walls to ‘relax’, allowing your blood to pass through at lower pressure.

The problem is that some manufactures remove the flavanols as they have a bitter taste. So now this ‘dark chocolate’ is just dark in colour & doesn’t carry the health benefits. My advice is to always buy good quality dark chocolate with a cocoa content of 80% or higher, also check out the ingredients & any labels saying ‘high in flavanols or antioxidants’.

Employers: As stress is a key factor raising blood pressure, how about giving out a few healthy dark chocolate bars in the canteen one day or at their desks to raise moral to a valued workforce?

If you want to further boost your levels of flavanols then try mixed beans, apricots, blackberries & good old apples!

James.