Wellbeing At Home
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How Lawyers Can Stay Fit And Healthy Whilst Working Remotely From Home.
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Wellbeing At Home
- 1. 1 WELLBEING AT HOME How Lawyers Can Safeguard Their Health & Wellbeing Whilst Working Remotely THE BODYSMITH
- 2. 2 TODAY’S OBJECTIVES To look at the different ways in with the Coronavirus lockdown and working from home are affecting our health and our well being. To give you clear recommendations on how physical activity and good diet can help keep you safe from infection and obesity related complications. To help your bridge the gap between knowledge and action, and to overcome some of the more common perceived barriers to health and well-being. 1 2 3
- 3. 3 THE WORKING FROM HOME WELLBEING SURVEY TH E IN STITU TE FOR EMPLOYMEN T STU D IES Polled 500 Home Workers Professional, Managerial or Administrative Roles Public & Private Sector Women 76% Average Age 46
- 4. 4 FINDINGS FROM THE SURVEY PH YSIC AL, MEN TAL & EMOTION AL H EALTH 60% 33% 68% Alcohol Consumption Eating Less Healthily Exercising Less Sleeping Less 22%
- 5. 5 WHY YOUR HEALTH AND FITNESS IS MORE IMPORTANT TH AN EVER BEFOR E Physical activity boosts immune function and inflammation which can help can help reduce the severity of respiratory infection like COVID-19. Physical activity and good diet can help prevent and treat obesity as well as other health conditions such as CHD, HBP, HC and Diabetes which are all risk factors for COVID-19. Physical activity can improve sleep quality and help reduce the symptoms of anxiety and depression, so being active every day can be a partial antidote to the stress of the pandemic.
- 7. 7 MODERATE AEROBIC ACTIVITY 150 MIN U TES PER W EEK 7 Fitness Levels, Pre-Existing Injuries, Underlying Health Conditions 150 Minutes per week Brisk Walking, Riding a Bike, Dancing, Hiking
- 8. 8 VIGOROUS AEROBIC ACTIVITY 75 MIN U TES PER W EEK 8
- 9. 9 MUSCLE STRENGTHENING ACTIVITIES TW O SESSION PER W EEK 9 • Carrying Heavy Shopping • Gardening • Yoga • Thai Chi • Pilates • Calisthenics • Resistance Bands • TRX • Dumbbells • Kettlebells • Barbells
- 10. 10 DIET
- 11. 11 ENERGY BALANCE H OW AN D W H Y ITS C H AN GED 1. 2. 3. Buy and eat minimally processed foods such as meat, poultry, fish, whole grains, fruit and vegetables. Eat mindfully by taking the time to sit down and enjoy your food with out any distractions. Eat until your 80%, giving time for the safety signals from your stomach to reach your brain.
- 12. 12 Meat, Poultry, Fish, Dairy, Nuts, Seeds, Legumes, Tofu Oily Fish, Nuts, Seeds, Eggs, Avocado’s, Oils Fruits, Vegetables, Whole Grains Protein 35% Fats 40% Carbohydrates 25% MACRONUTRIENTS H OW AN D W H Y TH EY H AVE C H AN GED
- 13. Vitamin C Vitamin D Zinc Oranges, Red & Green Peppers, Strawberries, Blackberries, Broccoli Sunshine, Oily Fish, Red Meat, Liver, Eggs as well as fortified foods such as Cereals Meat, Shellfish, Cheese, Bread and Cereal products.. ZnDC MICRONUTRIENTS VITMAMIN AN D MIN ER AL R EQU IR MEN TS
- 15. 15 MAKING TIME H OW TO MAKE YOU R H EALTH AN D FITN ESS A PR IOR ITY ? ? 15Why do you want to exercise more, and eat healthier? So I can fit into smaller clothes? So why do you want to fit into smaller clothes? Because when I wear smaller clothes I’ll look better But why do you want to look better? Because when I look good, I feel better about myself. So why do you want to feel better about yourself? Because when I feel good, I’m more assertive and self confident. But why do you want to be more assertive and self confident? Because when I’m assertive and confident, i go after my goals. The Five Why’s Exercise Identifying Your Priorities
- 16. 16 MAKING TIME H OW TO MAKE YOU R H EALTH AN D FITN ESS A PR IOR ITY Track your day in 15 minute increments… 07:00 - 07:15 Woke up; brushed teeth; washed face 07:15 - 07:30 Checked Instagram 07:30 - 07:45 Still on instagram… 07:45 - 08:00 Made Coffee …Then Analyse it. Low Value Activity High Value Activity 15m 15m
- 17. 17 MAKING TIME H OW TO MAKE YOU R H EALTH AN D FITN ESS A PR IOR ITY Schedule Movement & Meal Prep In Your Calendar Create Systems That Make Health & Fitness Quicker & Easier
- 18. 18 MAKING TIME D ID YOU U SE YOU R TIME TO SU PPOR T YOU R H EALTH AN D FITN ESS YES NO Explore What Worked Celebrate, You Deserve It! What Did You Do Instead Low Value Activities Combine Low Value Activities With Fitness And Nutrition High Value Activities Remove Environmental Triggers Get Coaching For Accountability Does It Happen Often? Yes No It’s OK, Life Happens! Get Coaching For Creating Better Systems And Setting Realistic Goals Add In 15 More Minutes of Movement & Meal Prep Next Week
- 19. 19 SUMMARY
- 20. 20 FINAL SUMMARY KEY POIN TS TO R EMEMBER • According to the IES Working from home wellbeing study, employees health has declined across a number of measures due to the COVID-19 lockdown. • Based on research and anecdotal experience, these changes are largely being driving by a change in routine, a change environment, stress and a lack of time. • To stay fit and healthy, the NHS recommends we perform 150 minutes of moderate aerobic activity, or 75 minute of vigorous aerobic activity alongside two muscle strengthening workouts per week. • Our dietary requirements for both energy and nutrients have changed since entering lockdown. • Exercise and good diet are supported by a number of underlying strategies including prioritisation, planning and evaluation.
- 21. 21 FINAL THOUGHTS SOME PER SPEC TIVE “This isn’t a weight loss contest. This isn’t a productivity contest. This is a pandemic.” “
- 22. 22 One Week Free Trial Work with a friendly, professional and experienced coach to improve your health and wellbeing. - Home workouts tailored to your ability and access to equipment. - A 20 page nutrition guide with custom calorie and macronutrient targets. - Access to the ‘Making Time’ exercise worksheet. - A 30 minute consultation call to get you set up with the strategies to successfully improve your health and fitness. Your free online coaching package includes; Home Workouts Nutrition Guide Video Consultation
- 24. 24 REFERENCES R ESEAR C H I U SED FOR MY TALK • https://www.healthline.com/health-news/more-people-drinking-while-working-from-home-during- covid19#Concerns-over-new-habits • https://www.gov.uk/government/publications/covid-19-guidance-for-the-public-on-mental-health-and- wellbeing/guidance-for-the-public-on-the-mental-health-and-wellbeing-aspects-of-coronavirus-covid-19 • chrome-extension://cbnaodkpfinfiipjblikofhlhlcickei/src/pdfviewer/web/viewer.html?file=https://www.employment- studies.co.uk/sites/default/files/resources/summarypdfs/IES%20Homeworker%20Wellbeing%20Survey%20Hea dlines%20-%20Interim%20Findings.pdf • https://www.st-va.ncbi.nlm.nih.gov/pmc/articles/PMC3464955/
Editor's Notes
- So first of all, I would like to say a huge thank you to Richard and Sophie for arranging today’s talk on my behalf and for inviting me in to speak to all you good good people here at GQ Littler. I’m sure that you’re all extremely busy right now meeting your responsibilities to your clients, your colleagues and family members, so I really appreciate you all taking the time to join me on today’s webinar to listen to me talk. When Boris Johnson announced the lockdown my whole business model changed overnight and, like many of you, I quickly had to adapt to a new way of working. I went from training 15 clients one to one in a private gym facility, to coaching 15 clients, what I like to refer to as 'none to one’, online via Face Time. Now whilst there are obvious difference between personal training and online personal training, the coaching process itself hasn’t really changed much at all. My job is still to help people identify area’s for improvement in relation to their health and fitness, to create a plan that enables them to achieve those improvements and then to support them as they move through that process. What has changed however, is the situation in which my clients find themselves in. And as we’ll see shortly, working from home comes with it’s own unique set of challenges, and if those challenges are not overcome it can pose a serious threat to your overall health and well-being. So today I wanted to share with you the lessons that I’ve learned from my own experiences, and those of my clients, that will keep you fit and healthy whilst working from home. So today’s talk is really divided into three sections. First of all, I’m going to talk to you a little bit about the current circumstances that we find ourselves in and how they are influencing our health and well being. Second, I’m going to give you some clear recommendations on how physical activity and good nutrition can help keep you safe from infection and obesity related health conditions. And then finally, I’m going to run you through some exercises that will enable you build you own healthy routine and bridge the gap between knowledge and action. At the end of the presentation, I would hope that you all walk away with a clear understanding of how physical activity and good nutrition can help you stay fit and healthy whilst working from home. If you do have any questions please save it for the end when we’ll be having a brief 15 minute Q&A where you’ll be able to ask me about anything I’ve talked about during the presentation, or in regards to health and fitness in general.
- Like exercise, diet can have a positive effect on your health by boosting immunity, reducing inflammation and ______. However, as we saw in the IES Working from Home Well Being survey, many people are are eating less healthily since they started working from home. Now there’s a number of In this section of today’s presentation, I wanted to explain to you how your energy and nutrient demands have changed since the start of the coronavirus lockdown and how you can adjust your diet accordingly.
- For those of you that are active on social media platforms such as Instagram and LinkedIn, I’m sure you’ll agree with me that at times, it can feel that there’s a lot of pressure to use this situation as an opportunity to So, I just wanted to offer some perspective and remind everyone here that this isn’t a weight loss contest and that this isn’t a productivity contest either. This is a pandemic. And as such, your number one priority should be stay healthy so that you can look protect yourselves, those that you care about, and the NHS. Now unfortunately, whilst working from home helps prevent the spread of COVID-19, it does present a number of significant challenges to your health and wellbeing. Following the advice I’ve outlined in today’s presentation can help you all stay fit and healthy, which will reduce the risk of you being infected with the COVID-19 virus, as well as mitigating agains the effect that comorbidities
- Finally, if you that you need some help and support safeguarding your health during this time, I currently offering a one week free trial of my Online Coaching service. As part of the package you’ll get a home workout program tailored to to your goals, level of ability and the equipment you have available to you. You’ll also get a free nutrition guide with customised calorie and nutrient targets Access to the making time, building a habit and braking the chain exercise worksheet to help you put your program into practise As well as 30 minute minute coaching call where I will get you set up and …. I only have 3 places available as I’m already working at close to capacity so if you do want to take advantage of this great opportunity, please do let me know immediately,