Here’s your Monday Motivation

When you feel the world pulling you down, remember, there’s a whole lot of really good stuff circling around ~~~join in!

Great Big Sea

There has certainly been an increase in the amount of attention given to Employee Wellness programs lately, much of it centered on the amount of stress everyone is experiencing.  But I think it’s a good idea to explore the truth behind all this stress talk before you or your HR department jump on this bandwagon.  Is employee wellness  just another fad meant to pad the pockets of quick talking quacks? Or does the health and well-being of employees really matter?  Does it actually have an impact on a company’s bottom line — whatever that line may be?

I think the best way to determine an answer to this for your company is to get an understanding of what we mean by “wellness”.  If we mean that people should stay healthy enough to drag themselves into work, then perhaps employee wellness can be limited to posters that encourage all employees to wash their hands and drink more water.  As long as tasks get done, and it doesn’t really matter who does them, then I guess attention to true health might be only slightly important.

If, on the other hand, it is important to you and your business that your employees be able to problem-solve, respond to questions and requests, initiate action, interact with customers, clients, or services, contribute to team tasks, and positively represent your company, then you might want to invest a little bit more in how your employees actually feel about their health, their work environment, and the company to which they are expected to devote their time and loyalty.

In order to accomplish thoughtful, creative, and interpersonal tasks, we absolutely must be at our physical and emotional best.  We think better, react better, volunteer more, when we feel energetic and clear-headed.  Nutrition, exercise, and environment all play a role in how we — and that means your entire work force– conduct business every day.

Let’s look at the cyclical problems that perpetuate under a negatively stressful work environment:

“According to data released in the 2013 Work Stress Survey conducted by Harris Interactive on behalf of Everest College, 83 percent of Americans are stressed by at least one thing at work, an increase of 10 percentage points when compared with the numbers from 2012.”

There are many “things” that can cause this stress, but a  heavy workload seems to be one of the main contributors on a daily basis, so let’s examine this more closely.  Does this mean that today’s work force is unable to handle the demands of challenging work?  Long hours of work?  Confusing work?

In order for your corporate wellness plan to address the problem of “workload” it is important to explore the amount, type, and satisfaction level of the work your employees are being asked to do.  If your company environment is one that creates drama, this could add to a perception of workload.  If types or amount of work are being added to an employees day, whether from budgetary needs or creative design, that too can add to a heavier workload.

Some ways to address the stress and workload of employees, is, paradoxically, through the nurturing of a reflective, focused environment.  And this means giving ourselves the time for this. Workload is a perception because we measure it against the amount of time we have and other tasks and their respective time.  By allowing a space and time for focus and reflection, planning and creation, follow-through and even meditation, we can actually allow employees to produce, create, and complete in a fluid — and therefore less stressful — manner.

Yoga is a natural solution to counteract workplace stress because it provides that time and space to draw attention to oneself, to focus on a relaxed and steady breath, to open the mind to creative thought, and to resolve conflict. Yoga can take 10 minutes or 2 hours — but the results will be exponentially greater than whatever time is invested.  And best of all, Yoga principles can be applied throughout the rest of our day, allowing us to stay focused, relaxed, and creative, well beyond the mat.

And that’s good for everyone, isn’t it?

Post Workout Snack

Did you get a good workout in today?  Maybe a long run, a circuit workout at the gym, or a hot yoga class?  Refueling after all that exercise is just as important as the workout itself for several reasons.

1. You need to replace your glycogen stores so you have energy for the rest of your day, and for the next workout that comes your way.
2. You need to repair muscle damage so that you grow stronger and more tone.
3. You need to give your body healthy nutrients that it is primed and ready to absorb.
4. You need to keep your appetite steady to avoid ravenous noshing later on.

So the best post-workout fuel is going to be a satisfying mix of carbs, fats, protein, and vitamins.  One of my favorites is something I borrowed and tweaked from a friend of mine.  It’s quick, easy, high in protein and super tasty.  Give it a try, and let me know how you like it!

Tofu Salsa Dip

Mix together 1/5 block of firm tofu with 1/2 cup mango salsa, 1/4 avocado, and 1/4 cup pinto beans (or black beans, if you prefer).

Sprinkle with toasted pumpkin seeds and scoop it up with blue corn/flax-seed tortilla chips.

Other variations:  mix with 1/2 can tuna, 1/2 c. corn kernels, some diced pineapple, or shredded cheddar cheese.

Comment below to share your own Post-Workout ReFuel ideas!

Uttanasana

Standing Forward Fold, or uttanasana, as you might hear it called in a yoga class, is a basic movement that helps relax the hamstrings, release the lower back and calm the mind.  Despite its simplicity, it can also put strain on all of those areas if not approached gently.  Here’s how to keep your back and hamstrings comfortable and safe in one of the most common transition movements in yoga. Click here to learn more about Yoga Basics.

• Warm up with several reaching movements, sweeping the arms up and elongating the spine as you inhale deeply.  Keeping the spine long is an important part of the Forward Fold.
• As you exhale, instead of dropping the shoulders and rolling forward from the stomach, spread the arms wide and FOLD at the hips.
• Bend the knees, a little or a lot, so that there is no pressure on your lower back and you can feel a nice stretch along the spine.
• If your hands do not reach the floor, place them flat against your shins or thighs and pull the spine away from the hips to keep pressure off the lower back.
• Return to standing as you inhale, by bending the knees deeply, and then reverse the dive, arms out to the side, shoulders lifted.
• Repeat  several times, noticing the release of tension in your hamstrings, lower back, shoulders, neck, breath, and mind.

Better, right?

This is a great movement to do when you wake up in the morning, if you’ve been sitting for over an hour, or before you begin a more strenuous activity.