How to achieve great health & energy With Oliver Gray – Founder energiseYou Intellectual rights of energiseYou Ltd energising people, energising the best companies

2014 our 6 th year sponsoring the Sunday Times best companies award for wellbeing About energiseYou We work with companies to increase business performance, by coaching employees to improve their health & energy - via our workshops, webinars & health events. Intellectual rights of energiseYou Ltd energising people, energising the best companies

Employees win: -Everyone wants great health & energy -BUT everyone wants: SIMPLE, POSITIVE & EASY -Great health & energy helps improve your performance at work & life outside of work Intellectual rights of energiseYou Ltd energising people, energising the best companies

By creating a healthy, energised workforce organisations also win: -Improve staff performance by increasing productivity -Reduce employee absence & related costs -Improve employee engagement & motivation -Create a great workplace enabling you to attract & retain top talent Intellectual rights of energiseYou Ltd energising people, energising the best companies

How to achieve great energy levels: -The seven elements for great health & energy -Why your habits hold the key to your health & energy -Positive daily habits for health & energy -Setting your three habit changes Intellectual rights of energiseYou Ltd energising people, energising the best companies

Intellectual rights of energiseYou Ltd 7 elements for health, energy & performance at work energising people, energising the best companies Mind management & resilienceNutrition Exercise Sleep Re-energiseComputer & technology useWork-life balance

Remember this… “Achieving great health & energy is 99% daily practice and 1% theory” E.g. It’s what you DO that makes the difference not what you KNOW Intellectual rights of energiseYou Ltd energising people, energising the best companies

How to make what you DO effortless – make it habit… Your health & energy is driven by your daily & weekly habits Health & energy improves as you drop or minimise the bad habits and adopt the good habits It takes one month to form a new habit and drop an unwanted habit Three habit changes per month is the optimum Remember the 80/20 rule e.g. 80% good stuff, 20% be flexible with life Intellectual rights of energiseYou Ltd energising people, energising the best companies

Positive daily habits for health & energy -A light evening meal – e.g. healthy protein + lots of vegetables. No heavy carbohydrates. This aids digestion, boosts energy, helps with weight loss and improves sleep -Ditch technology an hour before bed - To improve sleep, simply stay away from the TV, laptop, phone or any other technology  20 minutes stop time each day to re-energise the mind. This could be sitting in silence, being in nature, sitting listening to relaxing music or meditation -Early to bed, early to rise – This gives you the best quality sleep and gives you time in the morning for movement & breakfast Intellectual rights of energiseYou Ltd energising people, energising the best companies

Example Average office workers week - 56 hours = Bed - 40 hours = At work e.g. computer use, meetings, standing etc hours = Train, bus, tube, car - 10 hours = Sitting down eating - 7 hours = TV or reading hours = Sitting socialising with friends - 14 hours = Cooking, washing, brushing teeth, shower, personal admin Total 143 Vs168 available 85% is sedentary Intellectual rights of energiseYou Ltd energising people, energising the best companies

Positive daily habits for health & energy -20 minutes of morning movement - Kick start your energy each day with 20 minutes of movement. It doesn’t matter what as long as you’re moving e.g. 20 minutes of yoga at home; 20 minute fast walk; cycle into work -Matcha green tea & a high energy breakfast: Porridge oats or amaranth pops + linseeds; shelled hemp seeds, pumpkin seeds, sesame seeds, chia seeds, Goji berries, blueberries + cinnamon + rice milk, almond milk, soya milk -Keep super hydrated through the day – 1.5 litres of water per day, this can include herbal teas Intellectual rights of energiseYou Ltd energising people, energising the best companies

Intellectual rights of energiseYou Ltd energising people, energising the best companies

Positive daily habits for health & energy -Maximise food energy - Combining slow release carbohydrates and protein for maximum energy. Eat foods rich in the good fats daily -Start the day with a list of your three musts do’s. These are the three things that will have the biggest impact on your performance. Keep focused on these through the day -Managing your mind energy = important at the start of the day, less important as the day goes on -Do one thing at a time, work in minute intervals then break Intellectual rights of energiseYou Ltd energising people, energising the best companies

Intellectual rights of energiseYou Ltd energising people, energising the best companies Taking action today What 3 simple habits will you give your focus to for the next month? Score your health & energy Take our 10 minute health & energy Further support to improve your health & energy ENERGISE YOU - The ultimate health & energy plan by Oliver Gray