Physical inactivity is the fourth most common preventable cause of death, behind smoking, hypertension and obesity.
Dr. Daniel Amen
Available versions:
for Employees
Available formats:
1-hour, 1,5-hour sessions
Place of delivery:
online
Interaction level:
medium-low
Besides longevity, enjoying more energy and looking good, exercise is one of the best and proven methods to prevent dementia and cognitive decline. Exercise not only extends our lifespan but also enhances the quality of those years. Physical activity also helps manage stress by immediately lowering stress hormones and making people more resistant to stress over time. It boosts brain function, improves gut health, reduces inflammation and promotes better sleep.
Despite being aware of the countless advantages of physical activity, many employees fail to take action, as building a fitness routine requires time, motivation, support, and a conducive workplace culture.
The Building an Exercise Habit session will help employees learn practical tips and strategies to build sustainable exercise habits to improve their fitness and health, boost their self-esteem, gain new skills, ease their anxiety and enjoy sustainable work performance.
Identifying your motivation to become healthy
The not-so-obvious benefits of regular exercise
Five best exercises for brain health
Which form of exercise to choose and why: aerobic, resistance and strength, balance and coordination, burst training
Modifying the external world to develop an exercise habit: environmental and people cues
Modifying the internal world to develop an exercise habit
Understand the connection between exercise and stress reduction
Grasp how different types of exercise affect their brain and body health
Make radically better choices for themselves
Make resolutions their brain will take seriously
Build an exercise habit that suits their lifestyle and goals
Overcome common obstacles to exercise and creating a sustainable routine
I feel like I am already tired tomorrow.
Unknown
Available versions:
for Employees
Available formats:
1,5-hour, 2-hour, 3-hour (half-day)
Place of delivery:
online, on-site
Interaction level:
high-medium
Millions of employees experience work fatigue, a persistent state of exhaustion not easily alleviated by rest. They wake up in the morning feeling physically, mentally and emotionally drained, lacking the energy to make it through the day.
When fatigue is left unchecked for too long, it reduces motivation and creativity. Employees become more prone to distractions and negative emotions and make more mistakes. Their reduced attentiveness, indecision and poor judgement can further impact efficiency, productivity and, ultimately, the bottom line.
It is not the number of hours, but the quality of energy employees bring to their work hours that determines the value they create. Sustainable capacity — meaning sufficient fuel in the inner energy battery — is what makes it possible to bring one’s skill and talent to life. Not even the most talented and motivated employees can run on empty.
The Overcoming Fatigue & Exhaustion session focuses on sharing practical, energy-renewing tips in multiple wellbeing domains. As a result, employees will be able to restore their energy regularly and get more done in less time, at a higher level of quality, and more sustainably.
(Chronic) fatigue basics, post-COVID fatigue
The Spoon Theory and intelligent energy management
Recharging physically: nutrition, movement, recovery
Recharging mentally: re-aligning focus, knowing your tasks, overcoming harmful thoughts
Recharging emotionally: stop being a junkie, mindful emotions, setting boundaries
Recharging spiritually: reintroducing aliveness, most joyful tasks, integrating purpose
The real weapons of mass destruction are highly processed, pesticide-sprayed, high-glycemic, low-fibre, food-like substances stored in plastic containers.
Dr. Daniel Amen
Available versions:
for Employees
Available formats:
1-hour, 1,5-hour sessions
Place of delivery:
online, on-site
Interaction level:
medium-low
The brain is a highly metabolic organ, requiring a constant supply of nutrients and energy to function at its best. When employees’ diet lacks essential nutrients or are high in processed and unhealthy food, their brain health and, thus, performance are instantly impacted.
There are plenty of challenges regarding eating a wholesome diet today. There is an abundance of processed and fast foods high in calories, sugar, and unhealthy fats but low in essential nutrients. Busy work schedules, social obligations, and the prevalence of technology and screen time can make it challenging to find the time and motivation to prepare and consume healthy meals. And last, conflicting information and confusion about what constitutes a healthy diet also contribute to the challenge of eating well.
Despite these difficulties, employees must prioritise a healthful diet for optimal brain health. Proper nutrition can give employees the energy to power through the workday without feeling tired or sluggish. It can help regulate cortisol levels, the hormone responsible for stress, reducing anxiety and promoting a sense of calm. And last but not least, a well-nourished body can better cope with stressors, such as illness, injury, and mental health challenges.
The Performance Nutrition session will equip employees with easy-to-execute, practical eating tips for increased energy, wellbeing and sustainable performance.
Why is eating poorly a form of self-harm?
Most common food allergens and allergy symptoms
The importance of low-glycemic fruits and vegetables
Choosing lean protein for muscle health and weight management
Incorporating healthy fats for increased brain function
Limiting sugar and refined carbohydrates to avoid energy crashes
Staying hydrated for increased alertness, concentration, memory and hormonal balance
Spices and herbs for healthy blood sugar levels, antioxidant protection and reduced inflammation
Understand the link between gut health and brain health
Incorporate the six critical nutrients into their daily diet
Reduce their sugar intake and diminish their cravings
Choose brain-boosting breakfast options and snacks
Avoid energy crashes that make them vulnerable to stress
Choose smart carbohydrates for energy
Spend calories wisely and stop drinking their calories
Cook with brain-healthy herbs and spices
Pick food that has the potential to increase their telomeres and hence longevity
The brain deserves credit, attention, and care for everything it does to run your body, your mind, and your life.
Dr. Daniel Amen
Available versions:
for Employees
Available formats:
1,5-hour, 2-hour, 3-hour (half-day) sessions
Place of delivery:
online, on-site
Interaction level:
medium-high
The brain is involved in every single activity we do. It controls our thoughts, emotions and actions and is the organ of our character, intelligence and every decision we make. Depending on how we treat it daily, it is also the source of our stress and anxiety or our sense of peace and wellbeing.
Employees need to understand that through their everyday behaviours, they are either helping or hurting the health of their brains and they have a lot more say in their long-term health and performance than they give themselves credit for. Unfortunately, brain-damaging daily practices are prevalent.
Poor brain health – e.g. lack of focus, energy and endurance, distractibility, procrastination, memory problems, bad mood, and poor social skills – can lead to reduced productivity, disengagement and decreased job satisfaction. On the other hand, an active and healthy brain allows employees to think critically, solve complex problems, make astute judgements and handle stress effectively.
Brain health takes consistent effort and daily practice over a long time. These practices include knowing what heals and damages the brain, eating right, smart supplementation, exercising, managing stress and making many more good decisions than bad ones.
The Rejuvenating the Brain session will launch employees to become masters of their brain destiny. With healthy brains, they will become happier, healthier and live longer, more fulfilling lives.
Signs of an unhealthy brain
The 12 most common “brain killers”, including everyday toxins, inflammation, common medical problems and lack of new learning
Your six essential health numbers to measure today
Laboratory tests to gauge general wellbeing or mend the brain when it is not working right
Modifying health risk factors to regain brain health and vitality
The most critical brain vitamins and supplements
Consciously avoid medical, food, environmental and manufactured products that actively damage their daily wellbeing
Consciously avoid and change behaviours that consistently impair their brain function
Know what diagnosed and undiagnosed medical problems can lead to suboptimal brain functioning
Monitor their most important health numbers on a daily/weekly basis
Know what essential blood work to ask for if they suffer from fatigue/mental fog/forgetfulness/anxiety/memory problems etc.
Pinpoint the risk factor(s) through which they are harming their brain
Modify those risk factors that are draining them of their strength and vitality
Have a better understanding of what vitamins and supplements to choose to boost wellbeing
Everything you do, you do better with a good night’s sleep.
Dr. Michael Breus
Available versions:
for Employees
Available formats:
1-hour, 1,5-hour, 2-hour sessions
Place of delivery:
online, on-site
Interaction level:
medium-low
Sleep is a business issue, and having a well-rested workforce can be a competitive advantage. Beyond enhancing employees’ concentration, learning and memory and lessening the risk of injury and disease, sufficient sleep makes people more productive, creative and innovative. People also enjoy increased levels of engagement, mental health and happiness.
The challenge is that we live in a sleep-deprived society. Today’s fast-paced business climate and “always-on” culture, coupled with the latest technologies and personal and family commitments, often mean that sleep gets whittled down. Not only that, but many high-achievers consider sleeping a necessary inconvenience and wear “being exhausted” as a badge of honour.
Employees usually do not recognise how vital sleep is. That is until they cannot get it, or they wake up drained, unable to recover from the demands of the previous day.
The Art of Sleep & Renewal session focuses on teaching employees how to get the right quality and quantity of sleep and encourages them to turn in early instead of burning the candle at both ends.
Sleep deprivation checklist
The foundations of sleep: drive, rhythm, stages, cycles
Factors to control circadian rhythm & sleep
Timing caffeine, alcohol, and (the right) food and (the right) exercise
Strategic napping and paying your sleep debt
How to prepare for a good night’s sleep, practising the Power Down Hour
Morning routine to clear brain fog
Understand what happens to their mind and body during sleep
Recognise and reduce various factors that disrupt sleep
Maximise their chances of falling asleep on time
Grasp how light, sound, smell and temperature within their bedroom affect sleep
Know when to eat and what foods to eat so they can relax and fall asleep easier
Know what type of exercise(s) to do and when for better sleep
Avoid the pitfalls of napping and use it correctly to renew energy
Follow a step-by-step routine to snap out of morning drowsiness
I will get back to you as soon as possible
Wellbeing news, insights, tips, recommendations, cutting-edge research, new webinar and workshop offerings and strategy talk. Valuable information in bullet points and digestible chunks. It is all about wellbeing and performance. My blog post updates are included too.
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