How to remotivate yourself

How to remotivate yourself as the world opens back up again with Dr Natalie Flatt PhD

Are you feeling exhausted from a long and crazy 2020 and 2021?

In this Live on Linkedin, Tom Bosna and Dr Natalie Flatt team up again to discuss the current state of play in motivation, socialising and strategies to help people who really need to ease back into ‘normality’.

This conversation is all about creating a healthy discussion around mental health.

Note: At the time of this recording Melbourne, Australia was easing with restrictions after two lockdowns. For those all over the world in this situation, we empathise with you and are thinking of you.

If you are an individual in need of support, check out https://connectmymind.online/

If you are a workplace and interested in exploring how you can support your workforce, head across to Connect Psych and review their innovative solutions for workplaces.

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.

Overcoming social anxiety and finding reflection

Overcoming social anxiety and finding reflection in 2020 – Dr Natalie Flatt PhD

Do you find time to reflect at the end of the day?

In this Live on Linkedin, Tom Bosna and Dr Natalie Flatt team up to talk about overcoming social anxiety and finding reflection.

This conversation is all about creating a healthy discussion around mental health in the workplace and in the wider community.

Listen out for:

  • The insight into what actually is social anxiety and how this has been going in 2020
  • The four key questions you should ask yourself everyday to reflect and build confidence

If you are an individual in need of support, check out https://connectmymind.online/

If you are a workplace and interested in exploring how you can support your workforce, head across to Connect Psych and review their innovative solutions for workplaces.

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.

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.

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.

The workplace must orchestrate positive human experiences where people can thrive

The workplace must orchestrate positive human experiences where people can thrive, Graeme Scannell Head of Workplace Experience MYOB

How would you design a workplace if you had the (benefit?) of Covid-19 hindsight and this new hybrid work flow we are all in right now?  In episode 17, Josh Lambert interviews Graeme Scannell who is the Head of Workplace Experience at MYOB.

Graeme was in charge of designing the amazing new digs for the MYOB team at their state-of-the-art Melbourne HQ, which was able to be adapted and modified through rapid change due to Covid-19.  He also talks to Josh about his passion for workplace design, the need for flexibility and adaptability of the workplace to suit all employees, and the linkage between workplace design and our overall wellbeing.

And of course, the podcast is packed with insights into the role of the workplace, as we start to fill up office buildings and work environments across the globe – albeit working in a different and more digitally-inclusive way.

We hope you get a bit out of this session, and subscribe to our podcast to get access to more industry leaders such as Graeme.  Connect with Graeme 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.

Scale a wellbeing program and launch a digital wellbeing platform for employees

How to scale a wellbeing program and launch a digital wellbeing platform for employees across the whole of Oceania, with Melissa Hosie, Ernst &Young

In episode 15 of Well Workplaces podcast, Josh chats with Melissa Hosie, who is the Wellbeing Manager for Oceania at Ernst & Young.  Mel is a Human Resources gun, and has been in a number of HR-related roles for EY over the last 15 years.

Mel has been able to incorporate her love for managing people and culture, with the growing focus on employee wellbeing – most notably like all of in 2020 in managing the wellbeing of the 9,000 + employees at EY Oceania.

Mel shares some absolute gold nuggests of advice, including:

  • How wellbeing initiatives were adapted literally overnight at EY in March 2020
  • Why the Digital Wellbeing Platform at EY has changed the game for employees, and allowed the team to measure wellbeing
  • The mental health challenges of 2020, including some personal insights into the juggles and struggles that Mel experienced this year
  • What the future of wellbeing looks like into 2021 and beyond with their best-in-class wellbeing program

Connect with Melissa Hosie 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.

 

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

The 3 benefits of using a standing desk at work

By Tom Bosna – Managing Director

 

When the phrase “sitting is the new smoking” was first referenced in the media it created absolute pandemonium in our Corporate Wellness Centres!

I remember many of our clients attending their Physiotherapy or Myotherapy appointments with sore necks and lower backs wanting quick answers. Our staff were inundated with requests for ergonomic advice, and opinions on the latest craze of the year – standing desks!

“Tom, I watched the news and apparently sitting is the new smoking. My work colleague has a sore back and ordered a standing desk – do you think I need one?” This conversation was had on repeat and continues today.

With influence by reputable employers like Apple endorsing standing desks they really could be onto something. The CEO of Apple Tim Cook has recently commented in an interview about Apple Park “We have given all of our employees, 100%, standing desks. If you can stand for a while, then sit, and so on and so forth, it’s much better for your lifestyle.” Before we take Mr Cook’s word for it – let’s analyse the facts.

The facts

In 2016, Musculoskeletal disorders (MSD) ranked 7th on the list of top drivers of global disability. Among those aged 15–49, the top contributors to MSDs included occupational injuries and ergonomic issues in the workplace (HME, 2015).

The impact of these MSDs on productivity, presenteeism and lost time are well documented in occupational health.

With increased demand for knowledge workers influencing workplaces across the world – it is essential that the health of employees is prioritised.

Why does sitting cause lower back pain?

Contrary to the alarmists in the media, and health professionals who have enjoyed their time in the sun on this topic – let me say one thing: there is nothing wrong with sitting.

We sit to enjoy a cup of tea with friends, we sit and watch our children run at the park, we sit down at a nice restaurant and enjoy a glass of wine. Sitting is part of everyday life.

Two words I want you to understand and be aware of: Ischaemic. Pain.

Ischaemic. If I was a gambling man, I bet five dollars that you have heard the word ischaemic heart disease. Ischaemic by definition refers to the deficiency of blood supply to a body part due to the obstruction of inflow of arterial blood. A practical example of this is when you sit at your desk for too long during the day and you feel your lower back tensing and becoming sore. This can be a restriction in blood flow to that area of your body. You stand up, go for a walk and the tension is relieved, and goes away.

Pain. By cognitive association you are no doubt thinking about the last time you hurt a body part. Say the word pain ten times and it sounds like it hurts. The International Association for the Study of Pain (IASP) defines pain as an unpleasant sensory and emotional experience, associated with actual or potential tissue damage.

A practical example of pain is when you sit at the desk for over 2 hours. You feel your lower back tense and it becomes sore. You feel frustrated, worried and angry that your back is sore. You get up to move but you are still sore. You are ‘so busy’ and take Nurofen to make it better. You return to sitting at your desk and the pain cycle continues.

If you marry ischemic and pain together you are probably sitting on the problem!

Have a look at your colleagues sitting at their desk. Are they stooped forward at their head and neck? Are they hunched over at their mid spine and look tired?

These positions not only look emotionally sad, but they are problematic – especially when held for a prolonged period of time. Blood flow is restricted, movement is stagnant and you not only feel pain, but you can feel trapped in a vicious cycle of inactivity, and struggle to get comfortable.

The rise of the standing desk

I’m sure you have that colleague that plays up and down with the sit stand desk all day. I bet they even count steps on their fitbit, do crossfit and are always up for a chat about how many mindful moments they have completed this week.  

They are so ridiculously happy with themselves aren’t they?

Cutting through this though – in my opinion – the main benefits of using a standing desk or active workstations are very logical.

Productivity  Standing up demands a happier, and more engaged posture. Increased alertness and engagement nets greater productivity than sitting. Simple.

Increased energy levels Standing up will cumulatively improve mood, and will result in greater energy output over time.

Reduce cardiovascular risk One of the risk factors for cardiovascular disease is circumference of the waist. Standing up results in greater oxygen uptake of the employee and more incidental movement. These factors combined can reduce your cardiovascular risk profile.

So should you get a standing desk?

With small and large organisations making significant investment into active workstations, break out spaces and ergonomic furnishings – this is the time to ‘stand up’, and invest in you.

Tom is the Director of Pinnacle Health Group Australia & Movement Concept Advisor for the International WELL Building standards Institute.

Are you practising wellness in the workplace?

Wellness in the workplace is crucial in establishing a productive and dynamic environment. At Pinnacle Health Group, we aim to inspire a healthier workplace by encouraging busy Australians to take control of their health and wellbeing.

From encouraging more standing time in the office to practicing weekly meditation, our wellness experts can guide your team or organisation on wellbeing options you can implement in the workplace today. For more information, fill out our workplace wellness enquiry form and one of our experts will be happy to assist you further.

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.