STRONG STAFF Wellbeing & Performance Program For Amber Werchon Property Physical Wellbeing Part 2 Mitch Lawrie M.Ed, ASCH, CDAA Resilience Consultant & Coach www.yourstaffwellbeing.com.au
Feel Free to Stand Suggested Ground Rules Respect for everyone a diversity of views is useful Confidentiality Love questions But there ll be question times And remember... Time is precious. Keep it concise and honour break times Mobile phones silent or flight mode
The 4 Inner Domains of Wellbeing FORCE SPIRITUAL FOCUS MENTAL QUALITY EMOTIONAL QUANTITY PHYSICAL
Inner Wellbeing Creative Wellbeing Outer Wellbeing Community Wellbeing Workplace Wellbeing Home Wellbeing Financial Wellbeing
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Let s get PHYSICAL Energise the body STRONG STAFF PROGRAM www.yourstaffwellbeing.com.au
1. Stress Mastery 4 Keys to Health 2. Eat 3. Move 4. Sleep Brain Health Focus
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Stress Mastery
Make Stress Your Friend Kelly McGonical, Phd Stanford University
Relax (Tactical) Breathing In slowly & deeply Hold for 2 seconds - Optional Out more slowly - Thru lips - Say Let Go
Eat
Food Basics 1. Avoid sugar! 2. Avoid refined carbohydrates (cut high G.I. & processed food) 3. Eat lots of vegetables, fruit, nuts & some good fats/protein (nutrient dense, low G.I. whole foods) 4. Eat smaller portions of higher quality foods (becomes easier if you do 1 3)
Beware these aisles!
Stop trying to eat low-fat!
GOOD FATS Olives, olive oil, avocados, Most nuts (almonds, pecans, walnuts, pistachios, hazelnuts, and macadamia nuts), and seeds (chia, flax, and pumpkin) Fresh, whole and undamaged is better Fatty fish and fish oils Dark chocolate Coconut, coconut oil, and medium-chain triglyceride (MCT) oil
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Move
Exercise = Wonder drug Alex Clark Medical Researcher
What is the most dangerous item in this room?
Move Beware Your Chair!
About every 20-30 minutes!
Move Reminders Software download Web-based
Standing Desks Varidesk.com from $400
Walking Desks The Best but >$1000
Move More Exercise! Ideally do a variety of exercise/activities to build: Strength Endurance and aerobic capacity Flexibility (stretch) Balance and core strength BUT even a little exercise every day is way better than none!
Move More Exercise! Do moderately intense cardio 30 minutes a day, five days a week Or Do vigorously intense cardio 20 minutes a day, 3 days a week And Plus Do strength-training exercises, eight to 12 repetitions of each exercise twice a week. ACSM and AHA, 2007
Warning See a GP and a fitness trainer first if you are planning to substantially increase exercise.
How I squeeze in exercise Standing desk Quick walks Mow the grass, etc. 3 x 100m sprints on the beach & a swim Some free weights (see a fitness trainer) Surf, SUP or kitesurf
The Best Exercise for You? The one s that you ll do!
So do something you enjoy! Remember the Good News Even a small increase in exercise = real health benefits!
www.10000steps.org.au
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Sleep
Sleep 95% of people need 7-8 hours sleep per night. >50% get less than 7 hours!
8 ways to improve your sleep 1. Avoid sleeping pills 2. Don t drink coffee after lunch or alcohol after 7 PM 3. Avoid blue light at night
Blue Light Filters justgetflux.com for your computer Use warm colour lights (Not CFLs) Search for blue light filter in your app store Eg. Twilight Wear amber glasses in the evening < $20 on Amazon
8 ways to improve your sleep 4. Use a sleep ritual wind down after 8 PM (eg read, hot bath) 5. Wake at the same time every day (no binge sleeping in on weekends) 6. Make up sleep debt : Go to bed earlier or take short naps (20 minutes between 1 PM & 3 PM) 7. Eliminate sleep disruptors 8. Learn sleep skills - change your focus to gratitude, etc.
Sleep is a priority With enough sleep everything is better: SPIRITUAL Our Outlook & Contribution to Others MENTAL Our Mental Capacity & Clarity EMOTIONAL Our Joy of Life PHYSICAL Our Health
Don t Stress
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Changing Your Behaviour
Focus on Immediate Benefits 1. Feel better will improve mood and reduce anxiety & depression 2. Perform better - more energy better results, relationships & decisions 3. Look better exercise, veggies & fruit, and sleep give healthy glow
Keep Learning! Go to YourStaffWellbeing.com.au/welcomeAmberStaff Listen to podcasts Read
Create New Habits
Commit to Some Actions Use Boosters List And/or write down what you will now do as a result of what you learnt today For example see fitness trainer, start walking every morning, watch videos on your online site, buy 2 books.
Social Support 1. Support each other - see if you can team up or agree to check up with others 2. Eg. Start a Steps competition see which team can do the most in a month. 3. When we meet again I will ask you to share your changes and achievements
Applied all the above & need more help?
www.freshholistichealth.com.au Forest Glen
Dr Georgina Hale - Cooinda Clinic Buderim 5477 5495 Integrative Health GPs Dr Mark Fulton - Pulse Specialist Medical Centre Caloundra 5491 6577
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