body, corporate, eating, Health, healthy, lifestyle, wellness

Reduce energy consumption for your day – A trick I use

Often people count calories of meals however they forget about drinks and snacks.

Here is one of my favourite little tricks, I will cut my favourite protein bar into pieces. I take a cube at a time, that way I don’t eat it all in one hit, later in the day if I need something I can have another piece giving me a little pick me up with out the sugar overload. It amazed me how this helps reduced my over eating. I’ve never done the calorie counting thing, however I do like to consider how active my day will be and eat accordingly.

Where did those calories come from???

Where did those calories come from???

The best thing is to do what works for you.

Using this trick, I find a bar that I used to munch down in one hit or at least one day, the same bar may last 3-4 days as snacks – “Love it”

It doesn’t have to be hard work. You can choose to make it easy. Every little adjustment can help you to achieve your over all Body and Mindset Wellness.

corporate, Health, office, stress management

Neck Muscle Stretch

Levator Scapulae Stretch

This is one of the best stretches to do when you spend many hours seated and working at a desk. This stretch is especially good to apply as you feel stress building up or that burning pain up the back of your neck and between the shoulder blades.

*Please avoid these stretches if you have had an injury, particularly neck or shoulder, such as but not limited to dislocations, muscles strains, ligament sprains, or seek professional exercise advice if unsure. It’s also important to remember to be gentle moving into and out of stretches to avoid injuring yourself. These stretches are a guide and by no means replace your personal professional advice if required.

  • Sit on one hand, anchoring that shoulder down. Ensure both feet are flat on the floor.
  • Turn your head, roughly 45 deg, to the direction away from the anchored hand.
  • Place the other hand on top of your head and take a deep breath.
  • Slowly and gently pull the head away from the anchored side, down and forward (toward the arm pit) until a stretch is felt, or until you can not go any further. Continue breathing.
  • Repeat the stretch on the second side.
Finishing position for Levator Scapulae stretch

Finishing position for the Levator Scapulae stretch

To view the Trapezius stretch post Click here

To view the Chest stretches post Click here

To view the Forearm stretches post Click here

To view the Shoulder stretches post Click here

To view the Rhomboids/Trapezius stretch post Click here

I will be posting more stretches and tips to living well. If you would like to know more please feel free to contact me on the number listed or Click here.

Body and Mindset Wellness – Corporate Massage in Melbourne, Australia

To discuss your requirements, please Click here

or feel free to call us on 1300 796 940

corporate, Health, office, stress management

10 Minutes On The Road To Regain Your Health

My clients often say to me how busy they are, sharing their stories about a backlog of emails, piles of paperwork with a To-do list a mile long. I have experienced this stress and I recall the trap of an endless work load. It began with skipping breaks, less time for me and healthy habits such as exercise, often eating poorly whilst reading emails, I’m sure you get the picture. Over this period of time I gained weight, I felt stressed and exhausted, experienced low motivation and ill-health. I could see what was happening, all of it; the overload, the stress and personal neglect. In accepting a management role, it meant my days were focused on looking after a beautiful team of people, I just forgot to look after myself. Training for the role may have assisted but I did my best in the situation.

Overload leads to stress and disease

Overload leads to stress and disease

I am certainly not special or different in this case as there are so many people who sadly do the same. As previously mentioned once aware of what was happening, I made a conscious decision to do at least 10 minutes of exercise each day. Sometimes it would be broken into 2 short 5 minute walks outside and then straight back in again. Like most people I know, you are probably thinking what a waste of time, 10 mins isn’t a lot but it got me away from the desk, it was an achievable goal and it was for me. When taking this time out, the aim was to leave the work load behind and focus on breathing and enjoying my walk, stairs, squats, lunges or what ever it may be.

Enjoy some fresh air each day for healthy living

Enjoy some fresh air each day for healthy living

Some days I got a little more time, but that never transferred to the next day, it was counted as a bonus. Gradually the daily exercise increased, so after a month I increased it to a daily minimum of 15 minutes and I stuck to that too. The benefits I saw were, I felt better in myself with more energy and clarity. These small steps helped me improve my health, lower stress and get control of the work load. Gradually I built up my exercise intervals to 30-40 minutes each day.

Anytime I feel that I’m time poor, I remember to go back to 10 minutes, it’s better than nothing and I start the process again from there.


Body and Mindset Wellness – Corporate Massage in Melbourne

For corporate, event or mobile massage enquiries, please click here

or feel free to call us on  1300 796 940