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

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.

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.

Gamification and Corporate Wellness

Gamification and Corporate Wellness with Damien King, Founder of PUML

Is their anything better than a workplace challenge to stoke friendly competition and social engagement at work?

PUML is a very clever start up health technology business that has honed in on one of the most important aspects of life: movement, fun and social engagement.

In Episode 19 of the Well Workplaces podcast, Tom Bosna speaks with Damien King who is the CEO and Founder of PUML. The discussion focuses on:

  • How Damien has taken his career from technology and landed in the boutique world of corporate wellness
  • Why PUML was created and how technology can be used to create healthy change
  • How gamification actually works and the design nuances of PUML
  • Why the workplace is a great place to start when looking to create healthy change.

If you would like to learn more about PUML, head across to https://puml.io or connect with Damien King 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.

Social impact and wellbeing insights with YGAP

Social impact and wellbeing insights with Mark Harwood CEO of YGAP

Have you ever considered your why?

At a deep level most of us end up on various career journeys for different reasons. Perhaps we are born into a world where financial success and career progression are expected and a product of our upbringing.

For other people, like Mark Harwood, prioritising wellbeing and connecting with a deeper sense of community is extremely important and fulfilling.

In Episode 3, our inspiring guest Mark Harwood, CEO of YGAP shares his stories on:

  • How he started his role as CEO at YGAP just before the COVID-19 crisis and how the YGAP team have adapted during this challenging time.
  • His career progression from working in a corporate environment at Accenture and changing his path towards working at World Vision and why that was important to him as a person.
  • He shares his passion for how YGAP believes in the power of entrepreneurship and some of the great stories from the First Gens program
  • Mark shares his story on how he ditched his car forever in favour of cycling to commute around the community for his overall wellbeing.

Connect with YGAP at ygap.org and to share a ygift with a colleague or friend and also check out the Well Workplaces ygifts

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.