Stress can have either positive (eustress) or negative (distress) effects on health, motivation, and performance. Eustress in moderate amounts can improve performance, while distress is harmful. To sustain peak performance, one must minimize distress through strategies like mindfulness, physical activity, and diet. Mindfulness practice for 10 minutes daily can reduce stress/anxiety and improve focus/emotional control. Regular exercise and a nutritious diet can elevate mood, enhance sleep/self-image, and stabilize blood sugar/concentration. These lifestyle changes were shown to significantly reduce one person's perceived stress levels and improve workplace performance over 12 weeks.

1. Bringing Peak Performance To
The Workplace
THE BODYSMITH

2. Objectives
To challenge your current perceptions
of what stress is and how it affects us.
To gain a better understanding of how
stress affects our health and
performance
To learn how to effectively manage
stress using mindfulness, physical
activity & diet.
01
02
03

3. What Is Stress?

4. ALARM RESISTANCE RECOVERY
/EXHAUSTION
HOMEOSTASIS
The General Adaptation Syndrome

5. STRESS DISTRESSEUSTRESSPOSITIVE NEGATIVE
Stress
Long Term
Decreases
Motivation
High Psychic
Entropy
Outside Our
Ability
Unpleasant
Decreases
Performance
Short Term
Increases
Motivation
Low Psychic
Entropy
Within Our
Ability
Exciting
Improves
Performance

6. What Effect Does Stress
Have On Performance?

7. 1
10
100
LOW HIGH
PERFORMANCE
LEVEL OF STRESS
BOREDOM
COMFORT
EUSTRESS DISTRESS
IMPAIRED
PERFORMANCE DUE TO
STRONG ANXIETY
PEAK PERFORMANCE
Nixon’s Stress Response Curve
FATIGUE
DEPRESSION
ILL HEALTH

8. How Can We Manage Stress
& Improve Performance

9. Mindfulness is a a way of training our minds to pay attention in the
present moment non-judgementally with curiosity and openness.

10. The Benefits of Mindfulness
Reduces Feelings of Anxiety and Depression
Increases Attention and Memory
Improves Emotional Control

11. Physical activity is defined as any bodily movement produced by
skeletal muscles that requires energy expenditure. It encompasses
all activities, at any intensity, performed during any time of day or
night.

12. The Benefits of Physical Activity
Elevates Mood
Improves Sleep Quality
Enhances Self-Image

13. Diet is the sum of food consumed by a person and in order to
perform out our best, our bodies needs three things from our diet;
Water, energy and nutrients.

14. The Benefits of A Healthy Diet
Better Management of Blood Sugar Levels
Improves Concentration
Increased Feelings of Vitality

15. Putting It All Together

16. Robbie
Director of Corporate Affairs
• 45/50 Perceived Stress Scale
• Insufficient Sleep
• Sedentary Lifestyle
• High Calorie, Low Nutrient Diet

17. 12 Week Intervention
- 3 Whole Body Workouts Per Week
- 150 Minutes of Aerobic Activity
- Used A Food Diary
- Practise Flexible Dieting
- 10 Minutes Meditation Per Day
- 8 Hours Sleep Per Night
- Overwhelmed By Work Related Stress
- < 6 Hours Sleep Per Night
- 0 Workouts Per Week
- < 75 Minutes of Aerobic Activity
- Convenience Foods,
- Eating Out In The Evenings
Before After

18. 12 Week Results
• 15/50 Perceived Stress Scale
• 8 Hours of Sleep Per Night
• 12% Reduction in Body Fat
• Work Place Performance
Robbie

19. Change Your Life Today
Book A FREE Nutrition Consultation worth
£150.00

20. Final Summary
• Stress can have either a negative or positive effect
on us.
• Eustress is considered to be the positive form of
stress and has a beneficial effect on our health
,motivation and performance.
• Distress is considered to be the negative form of
stress and has a detrimental effect on our health,
motivation and performance.
• To sustain Peak Performance we must minimise the
harmful effects of distress whilst maintaining optimal
levels of distress.

21. Final Summary
• Coping strategies such a Mindfulness, Physical Activity and
Diet can help increase our capacity to cope with stress.
• Practising Mindfulness for 10 minutes a day for a minimum
of 4-8 weeks can help reduce stress and anxiety, improve
attention and memory and lead to better emotional control.
• Performing 150 minutes of moderate aerobic activity (or 75
minutes of vigorous aerobic activity) alongside 2 whole
body strength training workouts per week will elevate your
mood, improve your sleep quality and enhance your self-
image.
• Drinking 1.5 litres of water a day and eating a nutrient rich,
high fibre diet can help stabilise blood sugar levels, improve
your concentration and increase feelings of vitality.

22. THE BODYSMITH
Thank you!
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