How to practice mindfulness in a distracted world

How to practice mindfulness in a distracted world with Melo Calarco, High Performance coach

Do you spend 47% of your time off task?  Athletes, CEOs and entertainers alike have brought mindfulness practice to our attention over the last five years.

In fact, mindfulness practice is simply described by expert Melo as attention training.  Yes, we all live in a world of distraction where our phones, emails and general business make it difficult to be present.  Our guest, Melo Calarco is a high performance coach and leader in the field of mindfulness and in Episode 8 Melo shares his deep insights on:

  • How he travelled the world on a mountain bike, staying with indigenous tribes and learnt a lot about people and mindfulness practice
  • He worked with a Psychiatrist on mindfulness training and how marrying the best of eastern and western practice is key to making things simple for corporates
  • How novices can start practicing mindfulness by starting with only one small habit creation
  • Non-formal and formal practice is easy to implement in a world full of distractions
  • The future of workplaces and how mindful teams and leaders can influence real change

This was a fascinating discussion with really tangible tips that can be applied today.

About Melo

Melo Calarco Website https://melocalarco.com/

Book in a FREE Chat with Melo https://calendly.com/melo-1

FREE insight timer App link which Melo has a few meditations on  http://insig.ht/mindfulmooves

FREE COVID-19 Support Package – https://melocalarco.teachable.com/p/mindfulness-support-package-covid-19

Melo’s Linkedin Profile- https://www.linkedin.com/in/melo-calarco/

About us:

Well Workplaces is a movement by Pinnacle Health Group.  Our vision is for a world where workplaces lead and create healthier communities.  Well Workplaces podcast has been designed to create genuine wellbeing conversations in the workplace and share expert knowledge in practical ways.

Connect with Well Workplaces on LinkedIn or connect with hosts Tom Bosna and Josh Lambert and we would love your feedback so please rate us on Apple podcast so we can be of service to you.

Micro-markets and the future of workplace eating

Micro-markets and the future of workplace eating is here with CEO of Morsl, Karla Borland

Nutrition is the foundation of a great working day.  Do you agree?

In episode 16 of Well Workplaces podcast, Tom Bosna interviews Karla Borland who is the CEO of Morsl.

Karla founded Morsl after working many years working in Finance where she remembered working long hours and having issues with finding healthy snacks at work.

  • Morsl was born out of the vision to create healthy changes through healthy eating.
  • Australia’s first micro-market is high tech and a self-service automated food and drink marketplace that fits within a workplace.
  • Morsl is employee centric with a focus on 80/20 principle to nutrition.

About Karla:

After 17 years in the banking industry, having worked in Sydney, Singapore and Zurich, she left my role as a Director of Credit Suisse and found Morsl in 2018. Morsl offers Australia’s first self-service food and drink market for workplaces.

The idea for Morsl was borne out of a daily frustration of trying to eat healthy in the office. Karla wanted to eat healthy, but was time poor and didn’t have the knowledge to read nutritional labels. She always ended up at the vending machine every afternoon buying a coke and chocolate.

After analysing the market in Australia, realised there was a gap in how corporates provide their staff with access to healthy food options in a way which is integrated and sustainable for employees. Providing staff with seminars on nutrition and cooking classes is a fantastic form of education but our Morsl markets now allow them to put those learnings into practice on a daily basis.

Morsl’s mission is to have a real impact on employee health by improving the eating habits of employees.

Connect with Karla Borland and Morsl http://www.morsl.com.au/

About us:

Well Workplaces is a movement by Pinnacle Health Group.  Our vision is for a world where workplaces lead and create healthier communities.  Well Workplaces podcast has been designed to create genuine wellbeing conversations in the workplace and share expert knowledge in practical ways.

Connect with Well Workplaces on LinkedIn or connect with hosts Tom Bosna and Josh Lambert and we would love your feedback so please rate us on Apple podcast so we can be of service to you.

Burnout and how to take a Stress Temperature Check with Samuel Eddy

How to take a stress temperature check with Samuel Eddy, principal consultant and educator

                             

Not all stress is bad, but not all stress is good.  In fact, right there in the middle is a sweet spot for performance and flow.

Our guest, Samuel Eddy, is a principal consultant, educator and speaker on the topic of stress management and resilience.  Samuel has a very interesting discussion with host Tom Bosna, as they both share interesting stories of burnout.  In Episode 4 of the Well Workplaces podcast, our insightful guest, Samuel, educates us on all matters relating to stress:

  • Sam shares his personal story with working in the UK as a corporate many years ago and noticing severe signs and symptoms of severe burnout.
  • His deep understanding on what is stress at a mental and physiological level.
  • Sam introduces the concept of a wellbeing anchor to create mindful living.
  • We talk through the stress temperature check model and gives practical examples of how you can move from the red zone back to green zone.
  • Sharing deep insights into what workplaces can expect over the coming twelve months and what he refers to as resilience shields.
  • Sam shares how leaders, managers and team members can collaborate to create psychological safety and work together to facilitate resilience shields and therefore manage workplace stress.

This was a fascinating discussion with really tangible tips that can be applied today.  So how do you take your stress temperature? Listen to this episode and please check out Samuel Eddy’s website to take his Stress Temperature Questionaire

About us:

Well Workplaces is a movement by Pinnacle Health Group and our vision is for a world where workplaces lead and create healthier communities.  Well Workplaces podcast has been designed to create genuine wellbeing conversations in the workplace and share expert knowledge in practical ways.

Connect with Well Workplaces on LinkedIn or connect with hosts Tom Bosna and Josh Lambert and we would love your feedback so please rate us on Apple podcast so we can be of service to you.

Well workplaces

Founder well-being: Check your health, before you wreck yourself!

This is a public service announcement for founders and the startup community.

Let’s be real about the treacherous lifestyle you have chosen. It is a roller coaster, one with many big dips, ups and loop the loop moments. Your friends and family think you are insane but you secretly love it. You know the startup grind requires courage, decisiveness and endurance.

Do you think you’re ready for the physicality of the startup grind?

Let me elaborate with a story about my mate Joe, an amazing entrepreneur from Melbourne.

Joe is a larger than life personality by nature, very likable and an extremely confident networker. Over the period of twelve months he successfully launched a health technology platform to the market and as any entrepreneur would do, he drove sales and joint ventures quickly.

Joe set the pace of the business and in year two his team grew very rapidly. Running on enthusiasm, adrenaline and excitement Joe started to find it a little difficult to switch off and get enough sleep. But there was no time for rest, exercise or time zone adjustments as he expanded into Singapore where he spent three months raising funds, networking and leading product expansion.

Joe’s friends and family were so happy for him, he was an overnight success until one night the fast-paced lifestyle had caught up with him. After an intensive Asian banquet for dinner and a few beers, he suddenly felt dizzy, had severe chest pain, headache and serious stomach pain.  Joe was instantly scared and worried.

Was it the dumplings, beers or a heart attack?

Let’s talk about three key components of well-being that Joe has neglected.

Don’t Forget to Fuel the Fire

An internal fire burns inside the heart of an entrepreneur like Joe.

It burns, it burns and then it runs out. What I failed to mention was that Joe was living on a diet of long macchiatos and espressos during business meetings (at least four a day). For dinner, uber eats was too convenient, not to mention pizza deliveries and coke zero for all-nighters with the team!

With so much caffeine and fast food fuelling his lifestyle, Joe was literally running on empty and the stomach pain was the symptom of a greater issue, his diet.

To the startup community I highly recommend consuming at least three glasses of water for every coffee you consume. Coffee in any shape or form is a stimulant, anti-diuretic and acts on the central nervous system to increase alertness.  Combining high stress work with caffeine and foods high in sodium, carbohydrates and fat will result in weight gain, sluggishness and decrease your performance. If you are a go-getter and want to excel like Joe, you want to consume foods rich in protein and low glycaemic index (GI).

Low GI foods can improve your ability to concentrate, sustain energy and make you feel fuller for longer – curbing the carbohydrate cravings such as pizza. Pick the right fuel for your engine.

No rest for the wicked

Founders are not immune to sleepless nights, feeling worried and working long hours. The founder lifestyle typically demands plenty of travel, early morning starts and late-night finishes, sleep becomes a liability.

In the case of Joe, his sleeping patterns became erratic. Over time, his sleeping pattern got so bad that four hours a night was considered the norm! Sleep can affect every part of your life. Your mood, energy and even your weight can all be influenced by the amount of sleep you achieve.

For founders, committing to healthy sleeping habits such as going to bed and waking at a consistent time is essential. Seven to nine hours minimum a night for healthy adults is required to perform well. Stay wicked but make sure you rest!

High intensity lifestyles require physical resilience

With less than ideal amounts of sleep and terrible food habits – Joe did not feel up for exercise. Prior to launching his business, he was an F45 member and attended six times a week. It was cult-like! His preference for fitness was high intensity and variety was important. But with the success of his business and growing travel requirements, even getting out for a short run became difficult.

Founders, please know one thing, the more physically active you are the greater your ability to think and create. If time is your excuse, then do a short burst of high intensity exercise for fifteen minutes daily. Being a brilliant entrepreneur requires creativity and resilience. Physical fitness will aid and improve these two areas dramatically.

Summary

Founders, you have chosen a difficult and challenging lifestyle. Fuelling, resting and staying fit will enhance your performance and help you achieve your dreams. Don’t be like Joe and burn out over dumplings and beers you are better than that!

Live the founder lifestyle with Pinnacle Health Group

Being a founder means committing to your own way of doing things. But you’ve got to be healthy to do it. Be a leader that pushes for better by making sure you’re making wellness and health a part of what you’re building by reaching out to Pinnacle Health Group today.

You can get in touch with the team at hello@pinnaclehealthgroup.com.au or call 1300 2 PINNACLE today.