How to manage work-related stress with physical activity and diet.

1. Bringing Peak Performance To
The Workplace
THE BODYSMITH

2. Objective
To help you gain a clear understanding of how
to manage work related stress with physical
activity and diet.

3. What Is Stress?

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

5. STRESS DISTRESSEUSTRESS POSITIVE NEGATIVE
Types of 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. 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.

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

11. Physical Activity Recommendations
150 Minutes of moderate aerobic activity (such as
walking or jogging) OR
75 Minutes of vigorous aerobic activity (such as
team sports or interval training)
2 Whole body strength training workouts.

12. 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.

13. The Benefits of A Healthy Diet
Improves Concentration
Increased Energy
Increased Feelings of Vitality

14. Dietary Recommendations
Aim to drink 1.2 litres of water per day
Eat at regular intervals throughout the day
Eat balanced amounts of Protein, Fats &
Carbohydrates from a wide variety of sources.

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
• Improved Job Performance
Robbie

19. Final Summary
• Stress is our bodies response to a stressor. If a
stressor has a negative effect on us, it is referred to
as Distress. If it has a positive effect on us, it is
referred to as Eustress.
• There is a dose response relationship between stress
and performance and peak performance occurs right
on the precipice between Eustress and Distress.
• Using stress management techniques, such as
physical activity and diet, can help us increase our
capacity to cope with stress and improve
performance.

20. Final Summary
• 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 nutrient rich,
high fibre meals at regular intervals throughout the day can
help stabilise blood sugar levels, improve your
concentration and increase feelings of vitality.

21. THE BODYSMITH
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