Out in the cold atop the corporate ladder

11Jun

The corporate ladder: it can be lonely at the top!

You have mapped out your career. You have set your goals and you are putting the wheels in motion to climb the corporate ladder. But what if the reality does not live up to your expectations?

For many career-minded people with ambitions of climbing the corporate ladder, making it to the top may seem like the ultimate goal. However, what if that position meant that you were lonelier, more stressed, more anxious and desperately unhappy. Would you aspire to be there?

A double-edged sword

There is nothing wrong with ambition or wanting an executive job. After all, executives often have more challenging and interesting roles, they may get more ‘perks’ and they certainly take home a larger pay packet.

However, a recent CEO Snapshot Survey by Harvard Business Review [1] suggests that 50 per cent of CEOs feel lonely and isolated, and believe it is hampering their performance. When it comes to first-time CEOs, nearly 70 percent of them reported feeling so lonely that it had a negative impact upon their capacity to fulfil their role.

Feeling lonely and isolated can easily lead to burn-out, depression, psychological exhaustion or a complete emotional breakdown.

Yet stressed executives are not speaking up. Anecdotal evidence suggests they feel enormous pressure to perform, they may feel overwhelmed at the responsibility they hold and perhaps even feel that people are ‘looking up to’ them and ‘watching what they do’. There is also the belief that feeling stressed is a sign of weakness or incompetence in doing the job.

Figures from SANE Australia suggest that almost half of Australians who took time off work due to depression did not disclose the reason to their employers. [2] The national study involving more than 1000 workers found that 48 percent of those who didn’t inform their employer of their reason for taking time off felt they would be putting their job at risk to do so.

Mental health in the workplace

According to research conducted in 2011[3] , Australian executives are twice as likely to experience symptoms of mood and personality disorders, as the general population. The study found that between 38 and 40 per cent of the executive population experience psychological distress compared with 20 per cent of the rest of the population.

The study also found that there had been significant increases in anger issues, anxiety, work-related stress and depression.

It found that personality disorders among executives were higher than the normal population. Disorders included narcissistic personality disorder, borderline personality disorder and in some cases antisocial disorder.

Being a stressed boss also filters throughout the workplace. Workers become less engaged, more miserable and more likely to be the target of bullying behaviour, leading to more sick days taken by employees who are not happy in their jobs.

Researchers of the study believe factors contributing to high levels of stress in executives include highly competitive work environments, increasing pressures to perform and the effects of the global financial crisis.

In addition, executives are less likely to engage in regular exercise, proper nutrition, work-life balance and psychological coping skills — all of which help protect from depression. Their busy schedules also lead them to believe they simply ‘don’t have time’ to look after themselves.

For female executives the problem is exacerbated further by issues of inequality and feeling that their male colleagues ‘simply won’t listen to them’. [4]

What can be done?

It is widely accepted that stress in the workplace is a problem and many workplaces are taking the issue seriously. However, it can be difficult to know just how to tackle the problem, particularly when mental health has a stigma attached to it.

One initiative tackling the problem of mental health in the workplace is Heads Up[5]. An initiative launched by Beyond Blue in conjunction with the Mentally Healthy Workplace Alliance, it is designed to give individuals and businesses tools, strategies and the latest information to promote a mentally healthy workplace for executives, leaders, managers and employees.

This program is free to join and provides step-by-step instructions on how to create a plan for a mentally healthy workplace, along with tips on how to talk about the issue, how to seek help, and how to support people in the workplace who may be suffering.

According to Heads Up over 6 million working days are lost each year in Australia due to depression. Left untreated, it can have devastating effects for individuals and businesses. In fact, depression is costing Australian workplaces $10.9 billion annually in absenteeism, lost productivity and compensation claims.

However, research by Price Waterhouse Coopers[6] has shown that for every dollar spent on effective interventions to create a mentally healthy workplace, businesses will reap a $2.30 return of investment.

According to the research, interventions should involve:

Raising awareness and reducing stigma
Supporting staff with mental health conditions
Creating a positive working environment.

While executives are often slow to speak up about personal mental health issues , Heads Up believes business leaders can play a key role in creating and maintaining mentally healthy workplaces.

Key actions they can take include being committed to mental health in the workplace; making it an objective of the business or workplace; integrating good health and safety management into all business decisions, policies and procedures; as well as speaking openly about mental health in the workplace.

Supporting and instigating programs designed to shed light on the issue of mental health will not only validate workplace policies and practices to be more mentally healthy, but will help everyone dealing with the effects of depression.

Hopefully, it will also empower executives to take a stand for themselves.

If you or a friend or family member are suffering from depression please call Beyond Blue on 1300 22 4636 or Lifeline on 13 11 14.

References:

[1] BRW, It’s lonely at the top, published 18 April, 2012; accessed 4 June 2015, http://www.brw.com.au/p/sections/features/it_lonely_at_the_top_r6pGqMHiG6tPGiGN42ucDP

[2] SANE, Depression in Australian workplaces more ‘hidden’ than in Europe: new research, 2013; accessed 4 June 2015 https://www.sane.org/news-comment-2013/1222-depression-in-australian-workplaces-more-hidden-than-in-europe-new-research

[3] Davidson Trahaire Corpsych, MEDIA: Key staff driven to disorder at work, published 19 March 2011; accessed 6 June 2015, http://www.davcorp.com.au/media/9475/The%20Australian%20-%20Key%20staff%20driven%20to%20disorder%20at%20work.pdf

[4] Forbes, For Executive Women, It Can Be Lonely at the Top, published 1 May 2009; accessed 5 June 2015 http://www.forbes.com/2009/05/01/executives-c-suite-leadership-forbes-woman-power-careers.html

[5] Heads Up, http://www.headsup.org.au/

[6] Heads Up, Creating a mentally healthy workplace: Return on investment analysis, date of publication unknown; accessed 9 June 2015 http://www.headsup.org.au/docs/default-source/resources/bl1269-brochure---pwc-roi-analysis.pdf?sfvrsn=6

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Australians gain weight every winter!

22MayMay 22, 2015

Stay lean and happy this winter

Picture this: The skies are grey and the weather is cold. You are kicking back on the couch, the heater is on and you may even be snuggled under a blanket. You’re watching your favourite movie or perhaps reading a good book. Beverage of choice is a hot chocolate or even a glass or two of wine. And let’s not forget those sneaky snacks.

Sound good?

Well, let us fast-forward a little. The sun is shining, birds are singing and the weather has warmed up. You feel on top of the world after feeling sad and depressed during the grey months. You just love this time of year. Everything is new and fresh. You decide to wear your favourite jeans — the ones that you feel fantastic in. The only trouble is….they don’t quite fit anymore. And all of a sudden, your mood plummets.

Sound familiar?

Australians gain weight every winter

If it does, you are not alone. A 2012 study [1] from the NSW Food Authority and NSW Health found that almost half of Australian adults gain two kilos over winter, with the average weight gain anywhere from two to five kilograms.

The study, one of the first to investigate winter eating habits in relation to fast food and snack consumption also found:

90 per cent of Australians eat more fast and snack foods and takeaways during winter because doing so makes them feel ‘warmer and happier’
36 per cent of Australians are concerned about gaining weight over winter
59 per cent believe any weight gain over winter will be due to eating more fast food and snacks and exercising less.

Well, at least they understand why they are likely to gain weight.

Should we be concerned over gaining between two and five kilos over winter? After all, it will be easy to shift when the warmer weather hits, won’t it?

Perhaps not. Swedish researchers found that just one month of overeating can lead to weight gain that lasts for years. [2] It seems that overeating and a lack of exercise may affect body fat levels and make it harder to lose weight.

Luckily, we can prevent winter weight gain by changing two key things: what we eat and how much we move.

Eat to be lean

Contrary to popular belief, winter food can be comforting without being stodgy and heavy. Try these tips to lighten up your plate:

Choose warming oats with skim milk and fruit over sugar-laden cereals.
Avoid adding salt to food.
Avoid adding extra fats to foods (i.e. butter to mashed potato).
Bake, steam or grill instead of frying in oil.
Roast meat or take advantage of a slow cooker.
Choose whole grains over processed white varieties of rice, pasta, bread, etc.
Snack on fruit, low-fat yoghurt, nuts and seeds instead of biscuits, cakes, muffins etc.
Choose veggie sticks or pretzels instead of chips and popcorn.
Limit calorie-laden beverages such as wine, hot chocolate, soft drink and fruit juice.
Limit takeaway foods to once a fortnight.

And of course, you should eat a wide variety of foods to ensure your vitamin intake is adequate.

Move to be happy

The other side to the equation is to continue moving throughout winter. You may need to change the type and location of your exercise (it can be a little uncomfortable running in the cold rain), but this gives you an opportunity to try new things and use new muscle groups.

While exercising outside may not be so appealing, research shows that regular exposure to cold weather may be a healthy and sustainable way to help lose weight. [3] .

Exercising outside also leads to greater emotional well-being and better sleep than exercising indoors, as found in a 2014 study from Finland [4] . Furthermore, increasing your exposure to sunlight may reduce your risk of developing Seasonal Affective Disorder (SAD) — a type of depression linked to change of seasons. Other research has also found outdoor exercise can decrease tension, frustration and depression. [5]

What type of exercise?

While the benefits of outdoor exercise are many, it may not always be possible or practical to exercise outside, so we have come up with some great ideas for outside and inside exercise. Some ideas include:

Outside
Walking, personal training, group classes, jogging, running, hiking, skiing, tobogganing, ice-skating, cycling, footy, netball, tennis, golf

Inside
Swimming, yoga/Pilates, weight training, gym sessions, group classes, personal training, ten-pin bowling, treadmill, Wii fit, exercise DVDs, boxing class, rock climbing

Remember, any kind of exercise, whether it be done indoors or outdoors will reap benefits.

While it is important to enjoy a bit of couch-time every now and then, don’t set up camp on it during winter.

Get outside and keep moving!

References:

[1] NSW Food Authority: Media Release, Australians expected to gain 15 million kgs this winter, http://www.foodauthority.nsw.gov.au/news/media-releases/mr-27-jun-2012-winter-eating#.VV1LpPmqqko

[2] Ernersson A et al. (2010) Long-term increase in fat mass after a four week intervention with fast food based hyper-alimentation and limitation of physical activity. Nutrition & Metabolism, 7:68. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2936436/

[3] van Marken Lichtenbelt et al. Cold exposure -- an approach to increasing energy expenditure in humans.Trends in Endocrinology & Metabolism, January 2014

[4] T P Pasanen, L Tyrväinen K M Korpela, The Relationship between Perceived Health and Physical Activity Indoors, Outdoors in Built Environments, and Outdoors in Nature, Applied Psychology: Health and Wellbeing, 2014, Volume 6, Issue 3, pp324-346, http://onlinelibrary.wiley.com/doi/10.1111/aphw.12031/pdf

[5] J Thompson Coon, K Boddy, K Stein, R Whear, J Barton, M H. Depledge. Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing than Physical Activity Indoors? A Systematic Review. Environmental Science & Technology, 1 March, 2011, Volume 45, Issue 5 pp1761-1762, http://www.ncbi.nlm.nih.gov/pubmed/21291246

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What’s your perfect body?

22MayMay 22, 2015

It's a trick question, really. Your perfect body is the one you were given. Accept it, treat it with kindness and appreciate that you were given your body for a reason. You're unique. It's the one thing nobody can be/do/have but you.

Now....click this link, watch the video and next time you look in the mirror, really look at YOU. Imperfections are what make you perfectly you.

This woman had 'the perfect body'. But this photo of Taryn Brumfitt caused a worldwide uproar. It is really terrifying how often women descend into self hate because they don’t conform to the societal idea of a “perfect body.”

Watch now: http://www.hefty.co/love-your-body/

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Do you take time or make time?

21MayMay 21, 2015

Choose your words wisely. More often than not, our negative self talk is so unconscious we don't recognise ourselves doing it over and over again.

The good thing is it can be as simple as changing a single letter in a word to change your thought patterns, your attitude and your behaviour.

Let's say you know you need to get out and move more, to exercise and be more fit. Are you going to take time, or are you going to make time? There's a difference.

When you tell yourself you have to take time, you're adding stress. You already get up, feed the kids (and/or the pets), rush to get yourself ready for work, get to work and eat at your desk to get everything done, stay back late, forgot to defrost something for dinner so now you also have to go to the supermarket on the way home, then there's dinner, dishes, clothes washing, your mum called.....aaarrrgh! Like you can take any time to do something else! Something's got to give!

What if you make time? Saying you're going to make time is a lot less pressure. When you make time, you feel more in control of all the things you need to get done. You're not taking time, implying something else has to be sacrificed.

You're making time, meaning you can plan and adjust in a way that is not an extra inconvenience, but rather allows you to have the 'me time' to focus on yourself without the anxiety of having to put something else off.

So watch what you say to yourself.

Don't take time anymore.

Make time to add some exercise or movement into your day and see the difference.

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Are you tired of not being as fit as you want?

19MayMay 17, 2015

Do you ever feel like this, like most of your failure is coming because you keep trying different little things, things that probably mostly promise really fast results and then when you get them, they are incomplete?

You are trying hard, buying different products (are you addicted?), reading this and that, learning more all the time - but you aren't getting real results?

The thing is, the internet is becoming a flood of information. Too much information.

And in order to cut through that flood of information you need . . . direction.

Clarity.

You need to know exactly what to do to get results, instead of trying something new each day, hoping you will stumble on the answer because someone promised you a perfect body if you get their system.

Here's an exercise I think will give you some clarity, if you'll seriously take 10 minutes and do it:

Write out at least paragraph of exactly what your life would look like one year from now if you made serious, consistent effort to improve your health and fitness today:

_____________________________________________________

What would your life look like?

_____________________________________________________

How would that feel?

_____________________________________________________

How would your life be better?

_____________________________________________________

Now . . . for the second part of the exercise:

Write what your life will look like if you keep doing what you are doing, continuing to do the things that are NOT getting you the life, the health and the body you want:

_____________________________________________________

If you keep stumbling around, buying lots of information, trying to do it on your own, what is your life going to look like?

_____________________________________________________

Be serious, be honest, nobody has to see it.

So . . . what is the difference?

Do you want to keep doing what you are doing . . .or are you willing to make a change so that your life can be like you wrote in the first part of the exercise?

It's your choice, you see.

Only you can make the choice.

Are you ready to make a change?

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Free? You get what you pay for.

18MayMay 19, 2015

This was my response when the topic came up recently (as it does frequently) about trainers offering 'free' sessions in order to promote a product they're selling.

I think fitness professionals need to be careful to not be 'prescribing' and make sure we stay inside our scope of (accredited) learning. Plus, I think there are ethical issues with regard to selling supplements that are part of an MLM (multi-level marketing) business model to our clients.

Ideally, we'd all create ourselves a referral network of associated professionals we can send clients to for advice (nutritionist, doctor, physio, etc). It broadens our offerings to clients, and we're less likely to stray outside our scope of practice.

I'll tell you why I said that and why I think there is a big ethical conflict providing clients with nutritional products via network marketing, and it's from experience. I've been on both sides and I'm not totally against all the products either. If it gets people thinking from a different angle, that's all I ask.

I have to say of all of them, Nutriway is a far superior product. However, as with all MLM, the *primary* goal is for financial gain by recruiting others and having them buy/sell the product. There is something inherently wrong with that when it comes to peoples' health. As health professionals, *health* should be our primary focus.

I have been in Amway, was successful and had a great team and I still think the products are top quality. (I got out for health and personal reasons.)

BUT...let's be honest here, and consider a scenario where you get to a day or two before the end of the month and you're 100 or so PV (points value) short of your goal, your clients have already bought what they want and you have orders in from everyone else. You WILL ring around and see who wants to buy more in order to a) get you to the next level or b) ensure you don't drop down a level. This means you're essentially using your clients as a tool *solely for your financial gain* as opposed to for the betterment of their health and concern for their wellbeing.

That is why I said there are ethical issues. And if people consider for a moment what I've said rather than go straight to defensive mode, you might see there's merit to that perspective.

Ask any trainer why they got into the business and the majority will say something along the lines of, "because I want to help people". Selling them MLM health products goes against that, because it means the person is helping themselves first under the guise of helping someone else.

You will not see me offering 'free' sessions to get people along so I can push products, pills, potions and quick fixes. It minimises my experience and education, it devalues the training for the client and it disrespects the client, because it's deceptive marketing. Even worse when it's done by unqualified, uninsured 'health coaches'.

I absolutely understand and think it's necessary to diversify income and offer as many options to our clients as possible. However, when doing so, we need to remain within our scope of practice and be conscious of our tactics and our real 'why'.

Free fitness classes? You get what you pay for.

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Change your mind change your body

17MayMay 17, 2015

Everyone has a different perspective of the definitions of health, fitness, feeling or looking good, based on their own values, belief systems and life experience.

There are people who are genetically blessed and do not have weight issues (and I'm talking either being able to lose weight or gain weight, because both can be unhealthy), so they may sometimes have difficulty empathising with people who do. For others, it's been a struggle all their lives, either due to metabolic or other medical concerns, or via self harm.

Now, you might think me using the words 'self harm' is a bit harsh, but whether it's conscious or not, that's what is going on, and it includes emotional, spiritual and physical harm, such as negative self talk, binge eating, fad diets, obsessive exercising, etc.

Health and fitness is as much a state of mind as it is the condition of your body, both inside and out. You can't make permanent change to and within your body without making a permanent change in your mindset.

I'm the same as you. I have good days and bad days. I have days when I lack motivation and find it hard to be positive about anything.

I know what it's like when you have one of those days where it's all so overwhelming and it feels like you're failing at everything and you wonder why you even bother.

I know what it's like when you're trying so hard to help everyone else and you feel guilty for even thinking about doing something good for yourself, or taking some time out to exercise, because so many other people are relying on you and you just don't have time.

I get it!

But while you're putting everyone else first, while you're making sure they're all happy as can be, and while you're neglecting yourself, your mindset and your body are suffering. If you run yourself into the ground trying to please everyone else, eventually, you're going to get sick. Don't wait till you're sick to decide to get healthy.

Just like eating a McDonalds burger today is not going to show on your body today, but six months of eating burgers every day will definitely show, taking care of yourself bit by bit every day will also show 3, 6, 12 months down the track.

Change always starts on the inside first, physically and mentally. In the first two or three weeks, you're getting your head in the right space, you're consciously preparing yourself to eat the right things in the right ways, and exercising how and when it's necessary. You can't really see a lot of transformation on the outside, but your energy increases, you feel happier and even your skin can improve in look and texture.

After the first few weeks, you'll notice you can do more, you're in a routine with your training and nutrition, you don't get tired as quickly, you're stronger and sleeping better, and your clothes are feeling more loose. You've probably lost some body fat and gained some muscle. People are complimenting you.

Depending on your regimen, it takes 8-12 weeks before you'll start to see real physical differences and changes in your body shape. Yes, these changes can be seen within a much shorter time if you're putting in the effort, but generally speaking at 8-12 weeks, your body will have changed. By that time, people will have already been commenting, but you may not have really seen or believed it yourself, because we tend to look at in the mirror and see the worst of ourselves. Photographs taken at this point, compared with 'before shots' will show change.

The change will also happen in your mind and you may not even know. You can't get to the change in your body without having positive change in your mind.

So what is health and fitness? To me, it's the putting together of a puzzle that will not work with only the mental or the physical - the picture (you) cannot be complete with only one or the other.

You can sit on the couch all you like and say how you're going to get fit and you're going to make change, but if you just sit there, nothing will change. Likewise, if you dread every jog, or every push-up, or every squat, even if you start, eventually you'll stop doing them at all.

And as I said in the beginning, it's subjective. I have my own health issues I deal with on a daily basis and I have to live with those forever. But I recognise there are people out there with missing limbs who are more active than me! I'm grateful that it's a choice for me to sit on my butt in front of the tv, or get out and move.

That choice is yours, too. So what's it going to be?

Change your mind, change your body.

Contact me today.

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How a holiday can help your job

14MayMay 14, 2015

When the pressure is on at work, most of us dream about taking a holiday: the type of holiday that involves sleeping in, reading a book and just ‘chilling out’ (aka not doing much).

However, research has shown that taking a holiday that involves physical activity is better for your health and your career.

Health benefits of a holiday

The health benefits of taking a holiday are well-documented. For example:

A study published in 1992 found that women who took a holiday once every six years or less were almost eight times likely to develop coronary heart disease, or have a heart attack, than those who took at least two holidays per year.[1]
Another study published in 2000 examined 12,000 men at high risk of coronary heart disease over nine years and found that those who did not take an annual holiday had a 21 per cent higher risk of death from all causes, and were 32 per cent likely to die of a heart attack. [2]
Sleep can also improve, with a 2006 study commissioned by Air New Zealand finding that after a few days on holiday, people averaged an extra hour of good quality sleep and recorded an 80 per cent improvement in their reaction times. Upon arriving home, their sleep quality remained the same and their reaction times were 30 to 40 per cent higher than prior to taking a break. [3]
Those who take a complete break from the office (i.e. no contact at all) are less stressed and are less likely to suffer from ‘burnout’ than those who don’t switch off, as found in a 1997 study. [4]

How a holiday break can help your job

For most of us, the above evidence is enough to book that holiday. However, did you know that taking a holiday can also improve your career prospects?

A number of studies from the journal Work & Stress (as reported in The Wall Street Journal [5]) found that mood, level of tension, energy and satisfaction all improved during a holiday. This means that when you get back from your break, you feel happy and energised and are ready to work at your best. Furthermore, workers about to go on holiday showed a significant increase in happiness in the weeks building up to their trip.

In addition, a 2014 study found that taking time off increases productivity in the workplace. [6] The study found that when you continue to work without a break, you increase your chances of burning out, and becoming stressed. Too much stress can lead to a host of medical problems, as well as play havoc with your mental health. Chronic stress can leave you feeling depressed and anxious, irritable and can lead to memory problems and poor decision-making.

Taking a break and attending to all areas of your health (including mental and psychological), means that you are more balanced and that in turn enables you to be more creative and productive. Having a positive energy in the workplace means that your employer will view you more favourably than a colleague who is tired, exuding negative energy and taking frequent days off due to being run-down and sick.

Take an active holiday for more benefits

The benefits of physical activity are well known. Research shows that people who have physically active lifestyles are more productive and have better attendance records at work.

However, when you combine the benefits of physical activity with the benefits of taking a holiday, there, are more positives for the workplace, as discovered through research carried out in 2014. [7] [8]

A survey of 2,000 Britons found that 82 per cent found it hard to get back to their normal routines after going on holidays, with the average person reporting that it took around four days being back at work before they felt like they were back in the right frame of mind. More than 30 per cent said it took longer for them to complete work tasks in the days immediately after their holiday. Other key findings included:

25 per cent forgot how to do their job
More than 20 per cent overslept
17 per cent made mistakes at work
10 per cent admitted to missing deadlines because they were still feeling ‘relaxed’
84 per cent felt like they needed more time off.

However, those who took an active holiday (e.g. skiing, snowboarding, hiking or diving), returned home feeling less sluggish and more refreshed than those who took a ‘lazier’ option. They also got back into routine a lot quicker with 20 per cent claiming to be back to normal within just one day.

Researchers believe that being active on your holidays keeps your body and your mind active, which in turn makes you ready to focus on work when you get back.

Other benefits of being active on holiday means that you release endorphins which make you feel happy, and the exercise helps you sleep better, thus enhancing the whole holiday experience. You are also less likely to come home with unwanted weight gain (something most people would be happy with).

So, before you get too excited about kicking back by the pool with a cocktail in hand, think about incorporating daily fitness activities into your trip. You could be reaping more benefits than you think.

References:

[1] American Journal of Epidemiology, Myocardial Infarction and Death among Women: Psychosocial Predictors from a 20-Year Follow-up of Women in the Framingham Study, ED Eaker, J Pinsky, WP Castelli 1992, Volume 135, Issue 8. http://aje.oxfordjournals.org/content/135/8/854.short

[2] Psychosomatic Medicine, Are Vacations Good for Your Health? The 9-Year Mortality Experience After the Multiple Risk Factor Intervention Trial, BB Gump, KA Matthews, 2000, 62, pp608-612. http://people.umass.edu/econ340/vacations_health.pdf

[3] Air New Zealand, Science proves the value of vacation, published 1 December 2006, http://www.airnewzealand.com/press-release-2006-science-proves-the-value-of-holidays-dec06

[4] Journal of Applied Psychology, Effects of Respite From Work on Burnout: Vacation Relief and Burnout, M Westman, D Ededn, 1997, Volume82, No. 4, pp 516-527, http://web.comhem.se/u68426711/24/Westman1997EffectsRespiteFromWorkBurnout-VacationReliefFade-Out.pdf

[5] The Wall Street Journal, Yes, You Really Do Need to Take a Vacation, updated, 1 August, 2010, http://www.wsj.com/articles/SB128062467281422929

[6] Oxford Economics, An Assessment of Paid Time Off in the U.S.: Implications for employees, companies and the economy, February, 2014. http://www.projecttimeoff.com/sites/projecttimeoff.com/files/Oxford_UnusedTimeOff_FullReport.pdf

[7] The British Psychological Society, The work benefits of more active holidays, published 24 January 2014, http://www.bps.org.uk/news/work-benefits-active-holidays

[8] Digital Hub, ‘Active’ holidays leave you less lazy when you get back to work, published 13 December, 2013 http://www.digitalhub.media/2013/12/sun-lounger-laziness/

Other references:

New York Times, Vacations are Good for You, Medically Speaking, published 7 June 2008, http://www.nytimes.com/2008/06/07/business/yourmoney/07shortcuts.html?scp=1sq=Vacations+Are+Good+for+You,+Medically+Speakingst=nyt_r=0

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Beat office stress with exercise

08May

Most of us feel stressed at work from time to time.

When deadlines are looming or budgets need to be met, it is normal to feel stressed for a while until the pressure subsides. However, feeling constantly stressed in your job is no way to work and no way to live.

The problem with too much stress

According to the World Health Organisation (WHO), it is impossible to avoid stress at work. In fact, some levels of stress are good as it may help us stay motivated, and work better.

However, WHO states that when there is too much pressure placed on us, or the pressure becomes unmanageable, then workplace stress can occur leading to a decline in both our health and business productivity.

Excessive job stress can be a risk factor for developing depression and anxiety, as well as digestive issues and weight gain, insomnia, memory and concentration difficulties. It may also increase your risk of heart disease.

Regardless of the cause of the stress, the outcome for business is the same — higher absenteeism, increased sickness, more employees arriving late for work, higher staff turnover, loss of productivity, greater risk of accidents and injuries in the workplace and the possibility of legal action against the employer.

Stress can be costly to business as well with statistics from Beyond Blue indicating that poor mental health costs Australian businesses $10.9 billion every year in absenteeism, reduced productivity in the workplace, and compensation claims.

So what can you do?

Sorting out the source of workplace stress and changing the environment can take time (and in some cases may not be possible). In the meantime, you can take control of how you deal with your stress.

One of the best ways to relieve stress is to exercise regularly.

The Mayo Clinic says that exercise can:

Increase the production of endorphins, leaving you feeling good. It is often referred to as a ‘runner’s high’ but any kind of exercise can make you feel this way.
Serve as a way to ‘switch off’ from stress by focussing on your body’s movements instead of the stressful situation. Over time, this can help you become more focussed and calm.
Improve your mood and helps you feel relaxed.
Promote good sleep, which is something that usually suffers during times of stress. When you sleep better, you deal with stress better.
Increase your energy levels.

In addition, a study done by Princeton University published in 2013, found that physical activity reorganises the brain to be more resilient to stress.

How much exercise?

The good news is you do not have to become a gym junkie or run a marathon to benefit. Even a 10 to 15 minute walk will have you feeling better. However, to release those feel-good endorphins you will need to exercise intensely.

The important thing is to get moving and gradually build up your exercise based on your level of fitness, particularly if you have not exercised in a while.

If you are starting out, why not:

Focus on stretching and getting your muscles moving and your blood flowing.
Walk — a lot. Not only does it get your body moving, it is also great for the mind.
Try riding a bike. It’s gentle exercise you can build upon.
Play with the kids. Throw a Frisbee, chase them at the park, kick the footy around. Play-time is a great way to move without feeling that it’s ‘exercise’.

Once you are in the habit of moving more, you might think about:

Taking up yoga. Yoga is more challenging than most people realise, but it has tremendous benefits as it requires you to focus your mind and teaches you great breathing habits
Join a team. Participating as a team member usually requires you to expend more energy, thus getting your endorphins going.
Jogging. Take your walking to the next level. You may wish to join a running group for some expert guidance and some group support.

Once the exercise bug gets you (because it will if you are persistent), you may consider:

Running. This is where you will discover what a ‘runner’s high’ really means.
Joining a gym. Gyms offer a variety of exercises, classes and intensities. However, before you take up weights, ensure a qualified fitness professional is there to guide you.
Incorporate exercise into your weekly routine. Whether it is riding to work, hiking on the weekend, or playing a team sport during the week, a weekly routine of exercise will keep stress at bay.

Some final tips

If office stress is getting to you, try to exercise away from that environment. Even a corporate fitness centre can stir up work-related thoughts.
Commit to a 20-30 minute walk during your lunch hour. You will be amazed at your different you will feel when you get back.
If you work with large groups of people, you may wish to avoid crowded spaces (i.e. exercise classes) for a while, until you get your stress under control.
Do something you love. Do not choose jogging or swimming if you really hate it. It will only become another source of stress, or you will abandon the whole idea. Remember exercise is supposed to alleviate you of stress, not create more.
Try outdoor exercise. A study published in 2011 found that those who exercised outdoors experienced greater feelings of revitalisation, increased energy, along with decreased tension, confusion, anger and depression. Participants also enjoyed the exercise more than indoor sessions.

Think of exercise as a way to feel better and happier, rather than ‘another thing on your to-do list’.

Adopting a more active lifestyle is the key to a healthy emotional outlook and can become an important part in managing stress.

References:

Environmental Science & Technology, Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing than Physical Activity Indoors? A Systematic Review, J Thompson Coon, K Boddy, K Stein, R Whear, J Barton, MH Depledge, 2011 http://www.ncbi.nlm.nih.gov/pubmed/21291246

Mayo Clinic, Exercise and stress: Get moving to manage stress, http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

Mayo Clinic, Chronic stress puts your health at risk, http://www.mayoclinic.org/healthy-living/stress-management/in-depth/stress/art-20046037

The Journal of Neuroscience, Physical Exercise Prevents Stress-Induced Activation of Granule Neurons and Enhances Local Inhibitory Mechanisms in the Dentate Gyrus, T J Schoenfeld, P Rada, PR Pieruzzini, B Hsueh and E Gould, 1 May, 2013, http://www.jneurosci.org/content/33/18/7770.abstract

WHO, Stress at the workplace, http://www.who.int/occupational_health/topics/stressatwp/en/

WHO, Work-related stress: scientific evidence-base of risk factors, prevention and costs, Professor Jean-Pierre Brun, Director and Chair on Occupational Health and Safety Management http://www.who.int/occupational_health/topics/brunpres0307.pdf?ua=1

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Make exercise a career move

02May

We all know that exercise is an integral part of being healthy, right?
However, what you may not realise, is that exercise is good for the mind as well.

How exercise affects the brain

Numerous studies have proven the benefits of physical exercise on brain function. For example:

• exercising for just 20 minutes, facilitates information processing and memory functions
• cardiovascular exercise can create new brain cells (known as neurogenesis) and improve overall brain performance.
• exercising regularly into old age may better protect against brain shrinkage (and more ‘senior moments’), than mental or social activities
• exercise increases levels of brain-derived proteins (known as BDNF) which are believed to help with decision making, higher thinking and learning. (Physiology Behaviour)
• regular exercise increases memory and the ability to learn new things
• people who exercise on a regular basis are more productive than those who do not engage in regular activity
• creativity levels are boosted for up to two hours, following an aerobic workout. while walking can boost creativity by up to 60 per cent
• regular aerobic exercise changes the brain to improve memory and thinking skills (British 2)

Why is exercise so beneficial?

According to Harvard University, exercise is beneficial because it helps reduce insulin resistance and inflammation. It also stimulates the release of growth factors, which protect the health of existing brain cells and assist in the growth of new blood vessels and cells in the brain.

Harvard says that exercise’s ability to improve mood, sleep, stress and anxiety, also has a direct impact upon cognitive function, as problems in these areas have a negative effect on brain function.

Brain HQ adds that different exercises may have different impacts upon the brain. For example, ballroom dancing has a higher impact upon cognitive functioning that some other exercises, because it combines physical and mental demands.

What does it all mean?

Exercise seems to benefit both the body and the mind.

Breaking up your day with some exercise can make it easier for you to concentrate on tasks and be more productive throughout your day. It can also help you problem solve and relieve stress and tension. Being active each day will also mean you are less likely to suffer from a mid-afternoon slump, which often leads to unhealthy food choices.

Tips to exercise while at work

Many people cite lack of time as an excuse not to exercise. However, there are always ways to include activity in your working day. For example:

• commit to a regular exercise class (either before or after work, or even at lunchtime)
• go for a walk at lunchtime — you may even wish to start up a walking group
• use the stairs where possible
• if you commute, get off a stop early and walk the remaining distance (where practical)
• cycle or walk to work
• take regular breaks from your workstation, even if it is just to use the bathroom
• incorporate more movement into your day (e.g. physically get up to talk to a colleague instead of emailing them)
• stretch regularly
• walk about the office while you are on the phone
• walk to the coffee shop for your morning coffee
• offer to run errands.

How can employers encourage exercise in the workplace?

If you are an employer, remember those who exercise regularly are more productive, energetic, creative, think better and learn quicker. They are less likely to be stressed or anxious and are likely to take fewer sick days.

So in the interests of work output, and a happier and healthier workplace, why not:

• encourage workers to get up from their desks and move around
• ensure workers take a lunchbreak and go for a stroll
• set up ‘walking meetings’ rather than ‘coffee meetings’
• offer financial incentives (e.g. salary packaging) for exercise classes or gym memberships
• sign up company teams to various events such as fun-runs, charity walks or triathlons
• organise a company discount for local facilities such as golf-courses, tennis clubs or gyms
• take advantage or outdoor activities for team-building days
• incorporate physical activities as part of corporate conferences
• allow greater flexibility in the workplace for employees wishing to exercise before or after work
• install ‘active desks’ for staff.

While it may take more effort and creativity to increase your exercise levels, the benefits are well worth it. As well as improving your capacity for creativity and sharp thinking, you are also likely to improve your job performance and your career prospects.

References:

Science Direct, Effects of acute bouts of exercise on cognition, Phillip D. Tomoporowski, published 4 December 2002; http://www.sciencedirect.com/science/article/pii/S0001691802001348

Neuroscience, Aerobic exercise is the critical variable in an enriched environment that increases hippocampa neurogenesis and water maze learning in male C57BL/6J mice, ML Mustroph, S Chen, SC Desai, EB Cay, EK De Young, JS Rhodes, 6 September, 2012, 219: pp62-71 http://www.ncbi.nlm.nih.gov/pubmed/22698691

Neurology, Neuroptrotective lifestyles and the aging brain: Activity, atrophy and white matter integrity, Alan J. Gow, Mark E. Bastin, Susana Muñoz Maniega, Maria C. Valdés Hernández, Zoe Morris, Catherine Murray, Natalie A. Royle, John M. Starr, Ian J. Deary, and Joanna M. Wardlaw, 23 October, 2012, vol 79. No. 17, pp 1802-08, http://www.neurology.org/content/79/17/1802

Physiology and Behaviour, Aerobic exercise improves hippocampal function and increases BDNF in the serum of young adult males, EW Griffin, S Mullally, C Foley, SA WArmington, SM O’Mara, AM Kelly, 24 October 2011; 104 (5) pp934-41

Proceedings of the National Academy of Sciences, Exercise training increases size of hippocampus and improves memory, KI Erickson, MW Voss, RS Prakash, C Basak, A Szabo, L Chaddock, JS Kim, S Heo, H Alves, SM White, TR Wojcicki, E Mailey. VJ Vieira, SA Martin, BD Pence, JA Woods, E McAuley, AF Kramer. 15 February 2011; Vol 108 no. 7; pp-3017-22 http://www.ncbi.nlm.nih.gov/pubmed/21282661

Journal of Occupational and Environmental Medicine, Employee self-rated productivity and objective organizational production levels: effects of worksite health interventions involving reduced work hours and physical exercise, U von Thiele Schwartz, U Hasson, August 1011, Volume 52 no. 8 pp 838-44 http://www.ncbi.nlm.nih.gov/pubmed/21785369

British Journal of Sports Medicine, Exercise enhances creativity independently of mood, H Steinberg, EA Sykes, T Moss, S Lowery, N LeBoutillier, A Dewey. September 1997, Volume 31 no. 3 pp240-45, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1332529/

Journal of Experimental Psychology: Give your ideas some legs: The positive effect of walking on creative thinking, Oppezzo, Marily, Scwartz, L Daniel, July 2014 Vol 40. No 4, pp1142-52, http://psycnet.apa.org/psycinfo/2014-14435-001/

British Journal of Sports Medicine, Aerobic exercise increases hippocampal volume in older women with probably mild cognitive impaiarment: a 6-month randomised controlled trial, L F en Brinke, N Bolandzadeh, LS Nagamatsu, CL Hsu, JC Davis, K Miran-Khan, T Liu-Ambrose, 7 April, 2014 (online) http://bjsm.bmj.com/content/early/2014/03/04/bjsports-2013-093184.abstract?sid=ecff0a48-d4fd-4a9d-b34a-156ca915a79e

Brain HQ, Physical Exercise for Brain Health, http://www.brainhq.com/brain-resources/everyday-brain-fitness/physical-exercise

New York Times, Want to be More Creative? Take a Walk.; published 30 April 2014, http://well.blogs.nytimes.com/2014/04/30/want-to-be-more-creative-take-a-walk/?_r=0

Harvard Medical School, Regular exercise changes the brain to improve memory, thinking skills; published 9 April, 2014, http://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

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What is ‘healthy’ anyway?

11MarMarch 11, 2015

What do you think of when you hear the word, ‘healthy’?

Do you think of someone who gets to the gym every other day and performs convoluted and challenging workouts just because ‘they can’?

Do you think of someone who monitors every morsel of food they put in their mouth, and who would sooner be caught shoplifting than eating anything containing sugar?

What about the person who is happily content with everything in their life, regardless of what they look like?

‘Healthy’ can mean different things to different people. The World Health Organisation (WHO) offers this:

Health is a state of complete physical, mental and social well-being and not merely the absence of disease of infirmity.

A term that is used for marketing purposes

While the WHO definition does mention mental and social well-being, most often, the term ‘healthy’ is usually used to refer to someone who is well (free from illness or disease) and who is a healthy weight.

Certainly, supermarkets, weight loss companies, fitness institutions and a host of other companies use the term ‘healthy’ to market their products — even if the ‘healthy’ aspects of the product are questionable.

With constant bombardment by the media’s skewed version of things, it is easy to become confused and lose sight of the bigger picture surrounding health.

Health is more than physical

Health or being ‘healthy’ is a complex issue. It’s quite possible to be healthy in some aspects of your life, but unhealthy in others. Sometimes, our mental health affects our physical health, and vice-versa. Sometimes we may feel healthy when we really are not.

To fully understand how good our overall health is, we need to understand what ‘healthy’ means — because it is far more than simply looking good.

‘Healthy’ is:

Medically-related
Being healthy is being free from illness and disease. It means that your blood sugar levels, cholesterol levels, and blood pressure are all in the ‘normal’ range. It means that you are not at high risk of developing conditions such as cancer, diabetes or cardiovascular disease.

About movement
Can you move your limbs without pain? Are you flexible? Can you perform daily tasks such as walking, climbing stairs, getting in and out of a car and pushing a supermarket trolley without help? Can you carry groceries, or a small child? Can you perform household chores? Being able to move your body is an important aspect of health. Being active on a daily basis (not to be confused with structured ‘exercise’) is vital.

Weight-related
While weight is not the only indicator of health, it is an important one. Aesthetics aside, research shows that carrying too much weight puts you at higher risk of health conditions such as high blood pressure, heart disease, stroke, diabetes, osteoarthritis, back pain, sleep apnoea, gallstones and infertility. While no one should judge anyone purely on how much they weigh, carrying too much body fat is not healthy. The research is clear: if you carry too much body fat, you should try to shed the fat to improve your health. (Note the focus should be on losing body fat, not ‘losing weight’.)

Diet related
Regardless of your weight, if you eat unhealthy food on a regular basis, your body is not likely to be healthy. Foods high in fat, sugar and salt, have a negative impact upon your health, and can lead to increases in blood pressure, hardening of the arteries (which increases risk for stroke and heart disease), and impaired insulin function — all of which increase your risk of cardiovascular disease, diabetes and cancer. If your diet is low on fruits, vegetables, you run the risk of being deficient in a number of vital nutrients.Heavy alcohol consumption may lead to increased risk of cardiovascular disease, some cancers, long term brain damage and liver damage. As for smoking, evidence shows that this activity causes cancers, vascular disease, respiratory disease and other disorders.

How you sleep
Do you get enough sleep? Do you have trouble sleeping? Is the sleep you get of high quality? Do you find it easy to get out of bed each day? Sleep is a vital component of your health. Without enough sleep, you can become fatigued and moody. You can also suffer impaired judgement, concentration and memory. Sleep deprivation or insomnia are linked to increased illness or morbidity.

How your body functions
Our body is complex and consists of numerous biological systems in order for it to function every day. These systems are responsible for thousands of processes that most of us take for granted. The circulatory system moves blood, oxygen and nutrients around our body. The digestive system breaks down food to be absorbed by the body, and enables us to eliminate waste. The endocrine system is responsible for hormones that regulate bodily functions like metabolism, growth and sexual function. The immune system fights viruses and bacteria. Our lymphatic system helps fight infection. Our nervous system controls movement, including involuntary actions such as breathing. The muscular and skeletal systems enable our body to move. The respiratory system enables us to breathe. The urinary system eliminates waste from the body, and the reproductive system enables us to reproduce.If just one of these systems doesn’t function correctly, then it can have a huge impact upon your overall health.

Your mental state
Do you feel stressed? Do you find that you are ‘too busy’ to relax or spend time with family and friends? Do you focus on the ‘negative’ in your life, rather than being grateful for what you have? The state of your mental health is important. Stress can contribute to health issues such as anxiety and depression, digestive issues and weight gain, insomnia, memory and concentration difficulties and it may increase your risk of heart disease. People who suffer from mental disorders such as anxiety and depression will tell you that the quality of their life suffers. Many focus on the physical aspect of health, but the way we think, feel and behave is just as important.

How you talk to yourself
You may sleep well, be able to move your body with no problems, eat well and have no physical symptoms that you are unhealthy. You may even have a balanced life that is free from stress. Yet if you don’t have a positive self-image, then you are not ‘healthy’. Liking yourself, being proud of your achievements and seeing yourself in a positive light is vital for overall health and wellbeing. Constantly comparing yourself to others or to unrealistic ideals portrayed by the media is not healthy. Talking to yourself in a negative way or believing that you are ‘not good enough’, ‘too fat’, ‘too old’ or ‘too whatever…’ is no way to go through life. It does not promote happiness and it does not promote health.

So the question again…

What do you think of when you hear the word ‘healthy’?

How would you rate your overall health?

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Focus and desire – do you really have it?

31Oct

I have my own mentors and coaches; people I look up to and gain knowledge from, in order to improve my health, my business, my life.

This is an excerpt from an email I received that talks about desire and how badly you really want what you say you want. I've edited it down and modified it slightly for you. I'd be interested to hear your thoughts.

Focus.

Assuming you have a desire for success that is greater than your desire for distractions or for the time-robbers, then focus becomes easy.

Here’s a rule in life: The thing you desire most is the thing that is easiest for you to attain.

Yes, yes, I know you think there might be a dichotomy between what you desire and what you do, meaning that you believe you desire to lose weight MORE than you desire that cookie . . . but if you eat that cookie, it proves that RIGHT NOW your desire for the taste of the cookie is greater than your desire to lose weight. In order to lose weight, your overall desire for weight loss MUST be greater than your desire for cookies.

In life, desire wins. Here’s an example:

You are invited to a private VIP party with your favourite celebrity and your desire to meet - and interact with - this favourite celebrity is high.

The condition is that you arrive at the party at 6 PM sharp. It is 5:55 right now.

There is a 5 minute walk from your car to the party. If someone presented you with a cookie that would consume 5 minutes of your time, would you take the cookie?

Why not?

Because your desire to meet the celebrity was greater than your desire for the cookie!

Now, if you TOLD me you desired to meet the celebrity, but you took the cookie and showed up late and were locked out, what is it very obvious you desired more?

The cookie or the party?

Your fitness is just like that.

You can’t use the excuse, I was distracted, and still tell me your desire for success is greater than your desire to satisfy and mollify all distractions.

Your desire for momentary peace by taking the cookie is greater than your desire to lose weight.

Still think I am wrong? Consider a drug addict.
Today he tells you he wants to get his life right. He promises to go job hunting tomorrow.

Tonight his friend comes over and says, “Want to smoke a joint?” He misses the job hunt tomorrow.

Your response to him tonight?

Do you still buy his story that he wants to get his life right, or do you tell your partner, I told you he wasn’t ready to change?
His desire to smoke is greater than his desire to work. Hands down, no argument.

It’s the same way with your health. If you don’t make the changes in your life that are necessary for success, your partner probably won’t buy your story that you really want success.

Neither do I.

If you are finding distractions for more than 30 minutes a day and not getting the results you want in your fitness, then those distractions are more important than fitness results to you.

Hands down. What you spend your time on is your expressed desire.

So what is your choice, more distractions, or take control of your health?

It is easy to focus on things I like.
It is hard to focus on things I don’t.
I like the work I do.
It is easy to focus.

If you are struggling with focus, I challenge you that your real problem is desire.

You don’t desire your health enough.

You may tell me, yes I do, but if you aren’t focused on it, then you don’t.

Is your desire for success MORE than your desire for the nagging feeling in your stomach when your email is closed for one hour?

(By the way, did you know that nagging feeling in your stomach is dopamine withdrawal, because every time you open an email your brain gives you a dopamine hit?

Compulsively checking email is just like compulsively drinking alcohol, compulsively checking locks, or compulsively doing anything else. Would you allow yourself a drink every 5 minutes if it meant you would get so drunk you cannot work? Then why would you allow yourself to check email every 5 minutes when it means you are so unfocused you cannot work?)

At this point, the choice is yours.

When you desire your health more than you desire your addicting distracted behaviour, success will find you.

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6 Week Challenge – starts 26 November!

19NovNovember 19, 2012

The 31 day daily workout challenge that ran throughout October was a great success and I'm so proud of everyone who participated and stuck with it for the entirety of the program! You guys really rock!

I've now created a 6 week subscriber program with extras.

Please select the "6 Week Challenge" tab on my website for details, and register today!

The 6 Week Challenge starts on MONDAY! JOIN HERE TODAY!

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15 Day Burpee Challenge Starts Today

16NovNovember 16, 2012

5 Minute Fitness 15 Day Burpee Challenge!

It's pretty simple. Five minutes of burpees every day starting today. When you do them, where you do them, if you do them all at once, or one minute five times; it's up to you.

Just get them done!

Worry more about form and technique than about how many you get done. The more you practice with good technique, the better you'll become and the more you'll do naturally.

Get started! 😀

Full basic version burpee

Full low impact version burpee

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