Employee Wellbeing in Lockdown

Have you started to plan for 2022 yet?

In the current hybrid model of work it seems that workplaces are toggling between reactive wellbeing initiatives versus strategic long term planning with an eye on 2022.

My colleague, Josh Lambert, has decided to write up an eBook (download in here) to simplify the required steps to setting up a successful and engaging wellbeing program to suit the current working environment.

If listening is more your thing, we’ve also made our debut on the Well Workplaces Podcast in Season 2. In this episode, Josh talks about what’s working in employee wellbeing right now, he discusses some of the common themes and issues with clients and shares some great leadership examples at the moment in large and SME clients.

Please have a listen or share the episode with a colleague. It might stimulate some discussion and ideas for 2022.

Check it out on Spotify or Apple Podcast

All caught up on our podcast?

NEW RELEASE Ep 23 Re-energise your work day with Lizzy Williamson, Founder of Two Minute Moves 

Ep 22 Tired but wired with Natalie McCann, Executive Sleep Coach

Ep 21 Are you languishing right now? with Dr Natalie Flatt, Clinical Psychologist

Re-energise your Virtual Work Day

Re-energise your virtual work day with Lizzy Williamson, Founder Two Minute Moves

How long have you been sitting there?

Has it been another day of back-to-back Zoom calls, with little time for movement breaks?

We know this sedentary behaviour often leads to fatigue, disengagement, low mood, lack of focus and an uncomfortable, aching body – all of which can be very costly.

In this episode, Tom speaks with the inspiring Lizzy Williamson, Founder of Two Minute Moves, to talk:

  • Lizzy’s experience with post-natal depression and how she used nostalgia and movement to help her re-establish a self care routine.
  • The science and art of a well-crafted movement break
  • Step-by-step breakdown on how to create a micro-break movement in your working day
  • The step-by-step requirements to set up a sustainable habit of movement
  • The future of workplace events

About Lizzy Williamson

Dubbed by the US media as ‘the excuse-buster from Down-Under’, and as the founder of Two Minute Moves, I’m on a mission to help people integrate little moments of movement in their day to transform the way they work and feel.

Two Minute Moves came about from my experience of finding exercise and self-care almost impossible to do when I had post-natal depression. I couldn’t find the motivation, the time, the energy, in fact, it was the last thing I felt like doing. But what I discovered saved and changed my life. I made a decision that might not have felt like like much, but, in fact, made a big difference.

Now, with over fifteen years of experience, as a fitness presenter and personal trainer, plus the regular fitness expert on Australian television, I share my Two Minute Moves with companies, conferences and individuals around the world to help people discover the transformation a little moment of movement can make.

Lizzy is a certified Personal Trainer, Integrative Nutrition Health Coach, Presenter, Speaker and contributor to MindBodyGreen, The BubHub, BellaMumma and more. Her workouts have been featured in Lorna Jane’s YouTube channel, news.com.au plus many other fabulous online publications, programs and blogs. Her 2 Minute Workouts get sent each week for free to thousands of women who have become part of her community. She has been up on stage speaking and getting audiences off their chairs and moving at Mindd, IIN, Mum Society and more.

Check out her book

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.

Is your workplace fit for the hybrid workplace? Take the Thriving Workplace test today

Diet Myths with our Corporate Dietitian

Diet myths with Gemma Monaghan, Corporate Dietitian

When it comes to diet, nutrition and cooking, everyone is an expert!

In a world full of misinformation, it can be hard to find the right information and make the right choice.  When it comes to food and eating healthy, we all know what we need to do, but sometimes new diets come up in mainstream media that we see and need to understand.

Our guest, Gemma Monaghan is an accredited practising Dietitian, with qualifications in low FODMAPs and spends her working week educating corporates on all things nutrition.

In Episode 11 of Well Workplaces Podcast, our guest Gemma shares her insights on:

  • Her journey into Dietetics and Nutrition and love for cooking
  • What Intermittent Fasting is all about and the pros and cons
  • How Keto diet is one of diets she talks with clients about
  • Alternative milks and there nutritional value
  • The future trends in food, dining and nutrition

This was an interesting conversation with some great science to back it up.

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.

Workplace Wellbeing according to Olly Bridge

Workplace Wellbeing according to Olly Bridge – From ‘busted dreams to expanded waistlines’ to leaving working healthier than when you showed up

We spend one-third of our lives at work… Can you imagine leaving work healthier than when you showed up?

Olly Bridge is a well known personality in the health and wellbeing sector. With roles ranging from directing the hugely successful Global Corporate Challenge wellbeing movement, his role as head of corporate health and wellbeing at Medibank and now Chief Growth Officer at Wellteq.

In Episode 9 of Well Workplace podcast Olly has a really interesting discussion with Josh as he shares stories on:

  • How he has spent his entire working career in the sport, fitness and health and wellbeing industry
  • His personal insights into what drives him to be the best version of himself
  • How COVID-19 has impacted him personally and his work
  • Why inspiring workplaces and individuals to better wellbeing is an absolute passion

To connect with Olly Bridge please head across to his website or connect with him on Linkedin

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.

Is resistance training the best anti-ageing intervention on the planet?

Is resistance training the best anti-ageing intervention with Senior Physiotherapist, Riain Casey


We have all seen Physiotherapists for many different reasons. Sometimes, it’s simply for pain relief and other times it’s for rehabilitation of an injured area. For modern day health practitioners, though, there is a growing body of evidence that points towards the benefits of exercise therapy in maintaining optimal health and preventing a range of chronic diseases. In fact, almost 25% of the worlds adults are classified as physically inactive – it’s a big issue! It’s also interesting that almost everyone knows that exercise is good for them, but some of us simply don’t get enough movement in our day.

This is where our expert Riain Casey comes in.  Riain is the definition of a modern-day health practitioner that sees his role as a Physiotherapist, as much more than pain relief. In fact, he defines his purpose as to facilitate movement through physical activity promotion.

The big question for Riain is: How should we train and why?

In Episode 5 of the Well Workplaces Podcast, Riain Casey drops so many knowledge bombs on all things resistance training and physical wellbeing.

  • Riain shares his journey from Ireland to Australia and his experience in treating people in various lie stages from couch potato, to athletes, corporate and elderly.
  • He shares a story about realising the huge benefits of strength training during University and how he worked with one of Irelands most respected strength and conditioning groups to learn his craft.
  • Riain discusses how resistance training in its basic form can be done by most of us with very little equipment
  • He talks about the top five ingredients for any resistance programs
  • He shares the analogy that resistance training is the best anti-ageing cream going around and all the amazing benefits
  • Riain talks about how in 2020, he has had to adapt and pivot in his Physiotherapy role and how soft skills and exercise prescription have allowed him to navigate telehealth and corporate programmes

This was such a detailed and passionate discussion between Riain and Tom that I think you’ll agree that we should unpack further topics from this man.

To connect with Riain Casey please head across to @the_phit_physio on Instagram and follow his great content and expert tips on all things wellbeing and physical health.

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.

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.

Pain between your shoulder blades?

Pain between your shoulder blades? Pain spreading up into your neck? Occasional dull headaches?

Do you suffer from a constant dull nagging ache in the middle of your back that spreads up your neck? It is likely that you are experiencing a condition known as thoracic dysfunction. This is common in office workers who spend too much time in a sustained position.

The most common cause of thoracic back pain is inflammation of the muscles or soft tissues of the thoracic spine. This inflammation can occur for a number of reasons:

  • Sitting or standing in a slouched position over time
  • Sitting or standing for a long time at a computer
  • Lack of muscular strength – mainly core or shoulder instability
  • A sudden sprain or strain (as in car accidents or sports injuries)
  • Stress

Treatment:

  • Manual therapy
  • Soft tissue massage
  • Dry Needling
  • Postural retraining
  • Activity modification
  • Strengthening exercises
  • Reformer Pilates

The good news is that the majority of people respond very well with Physiotherapy. If this sounds like you or one of your colleague’s then book an assessment today with one of our Physiotherapists at the Wellness Centre.

6 Tips for the Corporate Runner : The Balancing Act

Young woman runner with earphones in city, using smartwatch.

Now more than ever the ability to maintain the desirable work: life balance is becoming increasing difficult. Finding enough time in the busy schedule to complete our necessary (physical and psychological) exercise is tough. 

Below are a few tips to help you maximise your training time and help you stay injury free.

 

Planning the week in advance

It doesn’t matter whether you are training for a specific event or you are simply the weekend warrior who likes to go out for a few social runs during the week; the importance of planning your week is paramount.

I prefer to plan my week out on a Sunday night (it symbolises the beginning of the working week for me). Open up the smartphone calendar and put those diary entries in – locked in times that are non-negotiable. This is particularly helpful if you are running with a workmate in lunchtime – send a calendar invite so you can both dedicate the time to hitting the running circuit. 

 

Keep the system ‘moving and grooving’

As has become the case with modern society, so much of our time is spent sitting on our backsides at a desk, in the car, on a train, etc. This is no more prevalent than with corporate runners who spend 8-10+ hours sitting at desks during the day. 

Tightness through the hip flexors and associated restriction in hip extension is a very common problem with running gait. Proper hip function, in particular hip extension, is a critical element of running gait (this is too large a topic to discuss here!) and therefore tightness through the hip flexors, which limits normal hip extension, needs to be prevented. 

To help avoid tightness through the front of the hips and improve flexibility, get up from your desk every 90 minutes, walk to fill up your water bottle, go to the toilet. Above all, make sure you are moving those legs, stretching out the tightness that comes with prolonged seated posture. 

If possible, attempt a few tasks throughout the day while standing up – try holding an informal meeting with your colleague while standing instead of sitting. 

 

Substitute for H2O

It’s so easy to get caught up in your busy schedule at the office and forget a really important element of the running toolkit – consuming enough water. 

By simply placing a water bottle at your desk you can continue to sip of the precious H2O throughout the day and ensure you are ready to tackle the run fully hydrated. 

 

Be prepared to let it go

Things can change in the blink of an eye and this is none more evident than in the corporate world. Re-scheduled meetings or deadlines and hastily arranged business trips can impact on our event training plans.

It is normal to miss a session or two during a training program – what we mustn’t do is go chasing the one that got away! If for whatever reason we miss a recovery run or a mid-week long run occasionally that’s ok, don’t go out and try to fit in an extra run on top of another run later in the week. Overloading by adding in extra sessions is likely to lead to injury – resulting in even more missed sessions!

 

Buddy up

Finding the motivation or energy to go for that midday/lunchtime run is much easier when you have a running buddy to push you through. We are much more likely to stick to what we set out to do if there is someone there to motivate/push us through all those painful moments.

 

Cool down

So often forgotten when thinking about our running is the important aspect of cooling down – particularly when running during lunchtime or before/after work. We finish our run and step back into the office and before you know it the time has escaped you and you haven’t properly cool down.

Before you head back into the office – dedicate 5 mins after your run to stretch outdoors. This will save you from getting distracted from work related issue and potentially forgetting to stretch and cool down.