Lifestyles Corporate Wellness Blog

Lifestyles Corporate Wellness Executive personal trainer Gordon Campbell shares with us his healthy food & lifestyle tips

On recent trip to a seaside location, I discovered that a “portion” of fish and chips these days consists of two very large battered fish fillets and a A4 sized carton spilling over with chips!

What are the correct portion sizes of a meal?

The best rule of thumb for portion sizes is to take a regular sized dinner plate. You fill ¼ of the plate with lean protein or legumes, ¼ of the plate with whole grain carbohydrate & the remaining ½ of a plate with steamed vegetables or salad (with lots of colour). Don’t have seconds but keep the leftovers for a healthy lunch the next day. Also avoid picking before and after your meal, as the saying goes “pickers wear big knickers”.

Recipe of the Week – Avocado Pesto Dip

2 x Avocadoes peeled and stoned

2 x Garlic cloves crushed

Juice from 2 limes

Large handful of fresh basil roughly chopped

Large handful of flat leaf parsley roughly chopped

¼ cup of pepitas (pumpkin seeds)

½ cup of pine nuts

1 teaspoon of honey

Place all ingredients into a blender or food processor and process until smooth. Serve as a dip with vegetable sticks or use as a spread on sandwiches instead of butter, margarine or mayonnaise

For more infomation go to www.corporatewellness.com.au

Ring Ring. Why it is our phones seems to be busy with those new “I need to get in shape” enquires only on warmer winter days, than colder ones. The smart ones are now thinking that the warm winter creamy soups and the continuing extra serving of hot chips on the side may not have been a good idea.

Oooops! So What should I do to get ready for spring and summer and drop that winter weight?

1. Change your attitude
As soon as you stop giving yourself the excuse that missing your exercise sessions is ok because your bed is warmer, or thinking that bigger portions is ok because , in winter is NOT ok. Only then you will change.

2. Decide on a goal
For example - Look great in your swimsuit this summer, feeling more vibrant than ever before,

3. Stop the comfort foods
Making a little sacrifice over winter means that you can enjoy those warmer months with your friends and family. So cut back the portions, decrease the heavy foods at night and drink more water and decrease your alcohol consumption

4. Move more
You can do this by parking the car further away at shopping centre, Getting off at one stop earlier if you take public transport to work, increasing a fitness session a week, getting the Winter starter pack (see below)

When choosing a personal trainer in Sydney, it is important that the following 10 golden rules are implemented.

1. A personal trainer must be qualified with a certificate IV in personal training and insured with public liability and professional indemnity.
2. A trainer’s appearance will be a reflection on his/her professional attitude. If your personal trainer looks scruffy or is sipping a coffee whilst you’re working out, this is unacceptable and your results will suffer in the long term.
3. A trainer’s mobile phone should never be brought to your personal training session; the entire session is focused on yourself.
4. If required a complete fitness test should be carried out on a regular basis. A fitness test is a great monitoring tool to track your progress and also a fantastic motivator for you.
5. A trainer needs to be punctual and understand that your time is important.
6. Personal training should always be kept at a professional level. Your personal space should never be intruded by your trainer.
7. Before commencing any type of fitness program a trainer should complete a pre- exercise and goal setting form with you.
8. A trainer should regularly ask your new fitness and lifestyle goals.
9. A trainer should have a network of other trainers that you can work with so when they are sick or on holidays your fitness program will not suffer.
10. Ask your personal trainer what areas they specialise in, some may focus on weight loss whilst others concentrate on muscle size.

Lifestyles Corporate Wellness have a range of different trainers to suit your needs in Sydney, eastern Suburbs, north shore, western suburbs. Our head office is in Surry Hills. If you are not sure what you are looking for. Call a Lifestyles head trainer on 1300 88 50 87 where we will gladly help you out to discover what you would like to achieve and show you the next steps to take.

Workplace wellness programs are not going to be here today and gone tomorrow. Without health there is no wealth. Wellness at work must be addressed by employers who want to insure that their profit remains strong and healthy.
Participation levels will differ from industry and company. For a successful workplace wellness program it is important to have a plan of attack on how to maintain high participation levels. Some staff members may not like seated massages but will prefer to listen to a seminar. Lunch time wellness seminars such “Stretching at your Desk” are a great cost effective method per head.

The first step is to gauge what activities your employees would like to participate in and what outcome the boss would like to achieve from the investment. Second step is to contact a workplace corporate wellness provider - one that can offer a complete range of services. Seek their advice and suggestions to suit your organisation. As in any financial investment, it is important to have professionals design the contents and activities to gain the best program and results for each organisation.

When the team walks back into the office laughing, sweating with smiles after their lunchtime self defense class you can be assured that the workplace wellness program is an effective success - not just for the employee’s health, but also for the company’s bottom line. For more infomation call 1300 88 50 87 or http://www.corporatewellness.com.au/ or call 1300 88 50 87

A corporate wellness program can consist of many health activities and incentives designed around the size and requirements of the company. As an example gym management and effective health seminars inform and aid employees to handle their current work situations in a healthy manner thus avoiding the “office cold” sickness. The Virgin brands in Sydney have included regular office massages and personal training sessions into their wellness program. David Baxby, Chief Executive officer of Virgin Management says “We see immediate payback from these programs in increased productivity and morale of our employees. The response from our employees is so positive!”

Staff at Medtronic Australasia look forward to their lunchtime fitness sessions which varies to include boxing, stretches, circuits and team building games. The Health & Wellness Coordinator advocates it has “lead to fewer injuries and quicker recovery”.

With obesity levels expanding over recent years, today 62 per cent of Australian men and 45 per cent of women are overweight or obese (2). With these figures comes the medical cost associated with this serious health risk along with $1.5 billion annually in direct obesity health costs. Indirect health costs such as work absenteeism and loss of production are not included in this figure; Studies show obese employees are twice as likely to have a high- level of absenteeism as non-obese employees.(3) Medical reasons are only one of the many reasons why more and more companies have made the decision to implement corporate wellness programs.

New employees cost money to recruit, the current workload is interrupted and countless hours go into training a new staff member. In one report it costs $150,000 -$200,000 to replace a lawyer and $30,000 to replace a bank teller.(4) Many companies are setting up gyms and supplying staff personal training sessions as bonuses. Companies who have a workplace wellness program send a clear message to prospective employees that they care about their team’s overall wellbeing. In many cases this helps seal the deal for the prospective employee choosing between two organisations. For more infomation go to http://www.corporatewellness.com.au

Friday night drinks may have kept staff happy, relaxed and content in the past, yet with work culture changing employees are not after another round at the bar. Employees are leaning towards another round outdoors punching the boss during a lunch time boxing session.

While staff may be the biggest expense on the budget sheet, they are also the biggest asset. We do everything possible to maintain and increase the value of our assets - staff is no different. To maintain their work value we need to ensure that they do not become sick, unmotivated and negative in the workplace or they will certainly become a liability.

Today in the workplace, it is not uncommon to see a massage therapist walking around the office offering neck and shoulder massages, or perhaps meeting rooms being converted into yoga classes. As employees spend longer hours at work, employers are discovering that by incorporating a workplace wellness program, staff satisfaction increases, absenteeism levels decrease, with an increase in employees’ productivity whilst improving morale around the office.
Plus on average a $2 to $6 ROI on every dollar spent!!

Reduced health care costs are a positive when implementing a workplace wellness program. Steelcase Corporation’s medical claims were nearly 50% lower among fitness programs participants than non participants. Over a six year period this meant an average claim of $479 for fitness participants versus $870 for non- participants.(1) For more info go to www.corporatewellness.com.au or call 1300 88 50 87