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Message A FAMILY WELLNESS GUIDEFor those who wish to follow a fitter, healthier and happier life.Compiled by Peter Brown MBEMSc. in Exercise and Behavioural Medicine.A how-to guide for starting exercise, healthy eating, losing weight, reducing health risks, stress control, learning to relax and how to be happy with your life.

A FAMILY WELLNESS GUIDEFor those who wish to follow a fitter, healthier and happier life.Compiled by Peter Brown MBEMSc. in Exercise and Behavioural Medicine.A how-to guide for starting exercise, healthy eating, losing weight, reducing health risks, stress control, learning to relax and how to be happy with your life.

… ABOUT PETER BROWN MBE MSc.Churchill FellowPeter first qualified as a Royal Marines Physical Training Instructor in 1964 after completing overseas commando service. His sporting achievements earned him the RM ‘Sportsman of the Year’ award in 1977. He later reached Judo Fourth Dan (Black belt) and British National Coach status, representing his country several times, as well as being the Royal Marines and Royal Navy Judo Coach for several years. He was also a sub three-hour marathon runner.In 1977 he was selected for a two-year secondment to the US Marine Corps at Quantico, Virginia, where he was responsible for the physical training programmes for over 5,000 officer candidates. His ‘outstanding contribution’ was recognised in 1980 by a White House Commendation.He was subsequently appointed Assistant Inspector of Physical Training, Royal Marines, from 1980 to 1984 and was awarded an MBE for his services in 1981.Peter also holds an MSc degree in Exercise and Behavioural Medicine from the Thames Valley University, as well as holding many other health and fitness qualifications and as a qualified wellness coach he has been a pioneer of wellness coaching programmes and wellness coach training in the UK.Having set up and managed 25 corporate fitness centres and wellness programmes for leading UK companies, he has also been frequently called upon to share his innovative concepts as a speaker at both UK and international conferences.During his lifetime, both in the Royal Marines and then in civilian life, Peter has not only designed health, fitness and wellness programmes for thousands of people, but has also trained many corporate wellness coaches. It is hoped that this family wellness guide will also help many others who wish to follow a fitter and healthier lifestyle and enjoy a long and healthy life.44

ARE YOU A HEALTHY FAMILY? The aim of this illustrated Family Wellness Guide is to help you to better understand and take some steps to achieve this goal.  It is based upon the belief that if families work together to follow a healthy lifestyle they will be much more successful working together, instead of individually, and will become a healthy family. Just select the areas that interest you the most and then decide what lifestyle changes you might like to make. There is a monthly log-book at the end to help you to record your progress.-Remember: “The journey of a thousand miles starts with the first step…”Wellness is the opposite of illness. It is an active and lifelong process of making healthy lifestyle choices that will lead to a healthier, more balanced, and fulfilling life. WHAT IS WELLNESS?5

There are a lot of pages of information and helpful tips in this guide. However, don’t get overwhelmed with it all - just pick your areas of interest. 1. SOME HEALTH BASICS. 5. MANAGING STRESS.2. EXERCISING FOR HEALTH. 6. LEARNING TO RELAX.3. HEALTHY EATING. 7. HAPPINESS & WELLBEING.4. HOW TO LOSE WEIGHT. 8. MAKING A WELLNESS PLAN.WARNING!6

(Page 11)(Page 33)(Page 21)(Page 51)(Page 65)(Page 99)(Page 85)(Page 115)WELLNESS SECTIONS:7

STARTING OUT - A WORD ABOUT DISCIPLINE… Nothing worth having in life was ever achieved without some effort and hard work. Making lifestyle changes is one of the hardest things to do but becomes much easier once you make your health the highest priority in life and become very focused to achieve your goals. Becoming disciplined is simply the most important factor in achieving your health and fitness goals. For many sedentary people this is a real challenge and many invariably give up in the early stages, simply because of a lack of self-discipline. So, don’t waste your time trying to make lifestyle changes unless you can develop a high level of discipline right from the start. Once you develop discipline, you can achieve anything!8

An unhealthy lifestyle is the primary contributor for over 70% of all deaths.2,3,4,52. Mokdad AH, Marks JS, Stroup DF, Gerberding JL. Actual causes of death in the United States, 2000. JAMA 2004;291:1238-1245.3. McGinnis JM, Foege WH. The immediate vs the important. JAMA 2004;291:1263-1264.4. McGinnis JM, Foege WH. Actual causes of death in the United States. JAMA 1993;270:2207-2212.5. Anderson RN, Smith BL. Deaths: leading causes for 2002. National Vital Statistics Report, Vol. 53, No. 17.National Center for Health Statistics, 2005.http://www.cdc.gov/nchs/data/nvsr/nvsr53/nvsr53_17.pdfARE YOU FOLLOWING A HEALTHY LIFESTYLE?9

SOME HEALTH BASICS:“Take good care of your body, it is the only place you have to live!”11

 Every day, your heart beats about 100,000 times, sending 2,000 gallons of blood surging through 60,000 miles of blood vessels in your body! The heart pumps about 5 litres of blood every minute & supplies your body with oxygen and nutrients. According to official data from Public Health England (PHE) one in six men aged over 40 have a heart-age that is 10 years older than their actual age. This increases the risk of an early heart attack, stroke, diabetes and dementia.We should all aim for our heart-age to be the same as our actual age.YOUR WONDERFUL HEART: This can be achieved through taking regular exercise, eating healthier and following a healthy lifestyle.When your heart ceases to function so does your life – so take good care of your wonderful heart!12"The problem with heart disease is that the first symptom is often fatal"

CHECK YOUR HEART-RATE: The average (healthy) heart - rate for males is 72 beats per minute - slightly more for females (80 bpm). You can measure your heart rate (or pulse) by placing two fingers on the wrist with the palm facing up. Count the number of beats for six secondsand then multiply by 10 (e.g. 17 beats over seconds x 10 = 170 bpm).If your heart rate is can high, you can reduce it. Consider taking some regular exercise (perhaps supervised) and then losing some weight. Just make a start, the best health benefits occur when you have previously been following a sedentary lifestyle.13

 Blood pressure is the measurement of force of pressurein the blood vessels during the heart’s contraction and rest. With high blood pressure the walls of the arteries become inelastic, which causes the heart to work much harder. An optimal (healthy) blood pressure is 120/80 mmHg. Left untreated, having high blood pressure (above 140/90 mmHg)could mean being on medication for the rest of your life! If you do not know your blood pressure you can get it measured quickly at your doctor’s surgery.KNOW YOUR BLOOD PRESSURE:14

REDUCING HIGH BLOOD PRESSURE:Steps to take: Follow a healthy diet and avoid convenience foods Increase physical activity. Even a small increase in physical activity can have large health benefits! Lose some weight – losing just 10 lbs can lower blood pressure. Reduce your salt intake – consume less than 6 grams of salt daily.15

A desirable total cholesterol level is< 5.0 mmol/lKNOW YOUR CHOLESTEROL LEVELS: Elevated cholesterol levels are normally identified following a blood test, which will indicate the levels of:• Total cholesterol (TCL)• LDL (‘bad’) cholesterol• HDL (‘good’) cholesterol• Triglycerides & blood glucoseN.B. You can have your cholesterol measured at your doctor’s surgery.16

REDUCING CHOLESTEROL LEVELS: Increase dietary fibre (fruit, vegetables, wholegrain foods, porridge, baked beans etc.) and avoid fatty foods. Taking regular exercise increases the ‘good’ (HDL) cholesterol levels as well as improving your health. Learn to control stress and relax more.17

ABOUT WAIST SIZE & VISCERAL FAT: It’s healthy and natural to have some body fat, especially as you get older. The fat that you can see just under the skin is called subcutaneous fat and is visible around the body. Another type of fat is called visceral fat and it is hidden, stored deep within the abdominal cavity around several vital organs, including the liver, stomach, and intestines. This type of fat is far more volatile and may inflame the body’s tissues and organs. Having high amounts of visceral fat is associated with the increased risk of health problems, including type 2 diabetes. A useful way to determine how much visceral fat a personis carrying is to measure the size of their waist. A waist measurement of 40 inches (males) or 35 inches (females)is likely to indicate excess visceral fat. Exercise is an excellent way to reduce visceral fat.18

REDUCING YOUR WAIST SIZETHE BOTTOM LINE: Reduce your calory intake by around300 calories a day (cut alcohol, snacks etc.). Take daily exercise (45-60 mins). Do some simple upper-body weight training exercises (3 x 5 times per week). Start with a three-month commitment. If you do these things, for most people, this will work, but the body takes time to adjust, so always look to the longer term!N.B. The health risk is greater for men with a waist circumference of more than 40 inches.www.glasbergen.com19

EXERCISING FOR HEALTH- HOW TO START!Medical disclaimer: This information is provided for general awareness purposes only and should not be construed as medical advice. Always seek the advice of your GP, or other health professional for further guidance.21

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness."(Edward Stanley, 3rd Earl of Derby,from the ‘Conduct of Life’, address to Liverpool College, 20 December, 1873).MAKING TIME FOR EXERCISE:22

 Even small increases in physical activity can result in large health benefits! The greatest health gains are achieved when a person goes from being sedentary to being moderately active. National recommendations tend to agree that all adults should accumulate at least 30 minutes of moderate intensity activity, on most days of the week.BECOMING MORE ACTIVE:Image by www.shutterstock.com“We first make our habits, and then our habits make us.”(John Dryden, in 1668).23

• An increase in exercise tolerance• Reduction in body weight• Reduction in blood pressure• Reduction in LDL & total cholesterol• Increase in HDL (good) cholesterol• Increase in insulin sensitivityTHE HEALTH BENEFITS OF CARDIOVASCULAR EXERCISE:24

 On average, sedentary adults who do not participate in regular weight (strength) training lose approximately 4-6 lbs. of muscle tissue per decade throughout the ageing process. This (often unnoticed) loss of muscle-mass may be the single largest contributor to the decline in the resting metabolic rate and the main reason for overall weight-gain.THE LOSS OF MUSCLE-MASS:25

• Increased muscle mass• Increased muscle strength• Increased bone mineral density• Increased resting metabolism• Decreased body fat• Reduction in blood pressure• Increased glucose uptake• Reduced risk of diabetesTHE BENEFITS OF WEIGHT TRAINING:26Keeping good muscle - tone in not only makes you look good, but you feel good also!

Muscular strength: Adults should train each major muscle group two or three days each week, using a variety of exercises and equipment. Very light intensity is best for older persons, or previously sedentary adults, just starting exercise. Between 2 - 4 sets of each exercise will help adults to improve both strength and power. Completing 8 -12 repetitions of each exercisewill improve strength & 15 - 20 repetitions will improve muscular endurance. Adults, especially beginners, should have at least 48 hours of recovery between training sessions.WEIGHT TRAINING GUIDELINES:27

Those persons who may have high blood pressure (hypertension) can still do weight training, so long as they are sensible.Here are some general guidelines for weight training for persons who have hypertension: Perform a single set of 8 to 10 exercises. Perform 2-3 days per week. Perform 10-15 repetitions of each exercise, with moderate fatigue. Progress very gradually and do not perform isometric exercises.HYPERTENSION & WEIGHT TRAINING:28Regular exercise lowers high blood pressure.

 To maintain flexibility, older adults should perform activities that maintain, or increase, flexibility on at least two days each week, for at least 10 minutes each day. A general stretching routine should involve the main muscle and tendon groups with3-4 repetitions for each stretch and holding for 10-30 seconds for a static stretch. Preferably, flexibility activities should be performed on all days that the aerobic,or muscle-strengthening, activity takes place when the muscles are warmed up.FLEXIBILITY EXERCISES:29

Don’t set yourself unrealistic targets! Just make a start with a plan with some small steps that are both realistic and achievable, like walking every day for 10 minutes. Build up gradually and increase the length and intensity of your exercise sessions over time. Exercise at the same time of day and try to make it a regular habit. Spend some time warming up and cooling down, with gentle stretching or walking. Once these become a lifestyle habit, you can build upon them. Achieving these first steps will then build your confidence to make some further changes.BE REALISTIC!30

 For example, if you are planning to exercise the next day, prepare your kit ready to take with you the next day. Create an environment where changes are given the best chance of success andcan become an easy-to-do habit. If you want to eat healthier, remove all high-calorie distractions from your cupboards, to avoid temptation.BE WELL PREPARED!31

HEALTHY EATING:- some helpful tips to guide you:Medical disclaimer: This information is provided for general awareness purposes only and should not be construed as medical advice. Always seek the advice of your GP, or other health professional for further guidance.33

FOLLOWING A HEALTHY DIET: Following a healthy diet is fundamental to good health. For most people, this involves learning to avoid convenience foods with low nutritional value and consuming fresh natural foods that are high in essential nutrients, vitamins and minerals. By making small changes in your diet you will start to feel and look better, and have more energy, as well as controlling your weight. The following pages provide some guidance on the most important steps to take to follow a healthier eating lifestyle.34

FIND TRUSTED SOURCES OF FOOD:Choose only foods that you know come from a good source e.g. locally produced fresh foods: Eat grass-fed meat: Eating meat (beef, lamb, chicken) from animals that been reared on a natural diet of omega-3 rich grass is a much healthier choice than from grain-fed animals. Eat wild-caught fish: Wild-caught fish eat a natural diet, of omega-3 rich algae, whereas farmed fish in crowded fish tanks are fed with processed fish feed, as well as being treated with antibiotics to prevent bacterial infection. Eat fresh fruits & vegetables: Fruits and vegetables high in vitamins, minerals & fibre, are the most important parts of a diet. Many supermarket sources are stored for months before you buy them. Locally grown, freshly picked fruits and vegetables are much fresher & healthier.35

TAKE TIME TO ENJOY YOUR MEALS:The actual process of digesting your foodproperly is very important for good nutrition: Thinking about food gets the digestive juices (enzymes) flowing in preparation. Chewing the food slowly breaks down tough meats and vegetables etc. for digestion. This prepares the digestive system which releases bile salts and signals to microbes etc. The food is digested slowly & then the stomach signals fullness to the brain. Take the time to enjoy and digest your meals!36

NURTURE YOUR MICROBIOME: There are hundreds of species of bacteriain our intestines and the food that you eat feeds the trillions of bacteria that live in your gut! Your healthy “good” bacteria break down food, extract nutrients and protect you from disease. Scientists believe that they may playan important role in digestion and weight control. You should try to consume the types of food that the “good” bacteria thrive on and try to avoid the types of food that increase the “bad” bacteria, thus creating a healthy microbiome.37

 1. Always eat breakfast 2. Eat at regular mealtimes 3. Avoid convenience foods 4. Eat whole-grain bread 5. Increase fruits & vegetables 6. Eat more fish 7. Cut down on sugar. 8. Plan your meals in advance8 STEPS TO A HEALTHY DIET:38

 During the night your body replenishes its hormone levels and your glucose stores will have dropped to very low levels. Break-fast restores your glucose levels and provides an energy boost to start the day. Avoid high-sugar cereals and instead try to eat wholegrain breads, porridge etc. for slow-releasing energy that prevents hunger.1. ALWAYS EAT BREAKFAST:39

Studies suggest that those who eat withina 12-hour window (e.g. after 7 am & before 7pm) control their weight better than those who do not. Emphasize breakfast Eat at regular mealtimes Eat within a 12-hour window Avoid snacking in between meals Have only a light evening meal2. EAT AT REGULAR MEALTIMES:Limiting the hours we eat helps to control weight.“Breakfast like a king, lunch like a prince & sup like a pauper”.40

 Scientists suspect that the large amounts of processed seed and vegetable oils contained in many convenience foods may be one of the most damaging aspects of the Western diet. Convenience foods often look and smell good, but they typically contain large amounts of calories and harmful fats, but low in nutrients and vitamins. Many convenience foods are loaded with omega-6 fatty acids, which scientists believeare anti-inflammatory and are a serious potential health problem.3. AVOID CONVENIENCE FOODS:41

4. EAT WHOLE-GRAIN BREAD: Whole-grain (brown) bread contains the bran, germ, and endosperm. This means it provides a lotmore nutrition than processed white bread. White bread contains only processed wheat flour and is relatively poor in many vitamins and minerals compared to whole-grain wheat. Also, white bread contains high levels of simple carbohydrates. This means the body breaks it down quickly, providing a short spike of energy. Whole-grain versions, however, contain complex carbohydrates. The body takes longer to process them, making a person feel fuller for longer.During processing, the flour loses the most nutritious parts of the wheat grain.42

5. INCREASE FRUITS & VEGETABLES: Diets high in vegetables, fruits,and other fibre-rich foods have always been associated with healthy eating. Fruits and vegetables are the best sources of nutrients for a healthy microbiome. In particular, beneficial stomach bacteria thrive on foods such as onions, garlic, leeks, shallots, asparagus, beets, cabbage, beans, lentils, soybeans, whole wheat, oats, and bananas.These foods are particularly good for stomach-health!43

6. EAT MORE FISH: Omega 3 fatty acids are essential for the human body but we are unable to produce them ourselves. the only way our body can get them is through the foods we eat, especially oily fish. The high levels of omega-3 fatty acids in oily fish are good for heart health and appear to reduce inflammation, which is a major contributor to many chronic health problems. Omega 3 fatty acids are found primarily in deep-water fish, such as mackerel, salmon and sardines, Try to eat at least 2 servings of oily fish a week. Omega 3 fatty acids are also found in fresh leafy green vegetables, such as broccoli, spinach, green peppers& brussels sproutsN.B. Farm-bred fish have a lower omega-3 content than wild caught fish, especially inthe case of salmon.44

 There is a strong relationship between sugar consumption and becoming obese. Just two cans of sugar-drinks, or fruit juices, a day can lead to fatty liver damage. Alcoholic drinks are high in sugar & calories but low in nutrients, so enjoy less more!7. CUT DOWN ON SUGAR:45High consumption of sugary drinks can eventually lead to a fatty liver.

 Plan your meals in advance Always make a shopping list Stick to the shopping list! Never shop when hungry! Buy only fresh produce Select only high-quality foods8. PLAN YOUR MEALS IN ADVANCE:46

N.B. Never go shopping when you are hungry – stick to the list!47

 The traditional Mediterranean diet is often used as a guide to healthy eating, as those populations who follow such a diet have been shown to be much less likely to have a heart attack, stroke, or other cardiovascular health problems. The traditional Mediterranean diet includes eating plenty of fresh fruits and vegetables, beans, whole-grain foods and nuts. Less red meat is consumed than typical western diets and more fish and poultry. Unsaturated (olive) oil is used for cooking and drinking a moderate amount of red wine with the meal is considered normal. Follow the guidelines below on the Mediterranean Diet Pyramid:ABOUT THE THE MEDITERRANEAN DIET:48

 Established eating habits may be difficult to change but once you adopt a healthier lifestyle, you won’t regret it. Every cell in your body is affected by what you eat! Healthy eating habits are fundamental to lifelong health and will improve your physical appearance, as well as giving your energy level much-needed boost. Your body will quickly adapt to healthy eating, and you will not crave junk foods. Making changes may be difficult at first but be patient and take it just one step at a time - and don’t forget to enjoy the occasional treat:“A little bit of what you fancy does you good!”FINALLY - TAKE IT ONE STEP AT A TIME!49

HOW TO LOSE WEIGHT:- & KEEP IT OFF!Medical disclaimer: This information is provided for general awareness purposes only and should not be construed as medical advice. Always seek the advice of your GP, or other health professional for further guidance.51

WHY CRASH DIETS DON’T WORK:52 Our bodies have evolved from primitive times to protect us from starvation situations by storingfat in advance. This is easy to do in an affluentworld. However, losing it is not so easy! Everybody has a natural weight - a “set point” that is determined by a combination of genetics, hormones, diet and exercise activity.  Your set point will normally only deviate by about 10% of your given weight. As many dieters have found out, if you severelyrestrict your calorie intake (a starvation situation)your body will vigorously fight to protect those vitalfat stores!  This is why crash-dieting is so ineffective in the long-term as the body fights to stay at its set point.

FORGET THE QUICK FIX! Most people would like to lose a lot of weight – and quickly. However, if the weight took a few years to put on, it is not going to come off straight away! Forget the quick-fix diets. With a firm commitmentit will take 3-6 months for the slow, but gradual, lifestyle changes to kick-in and for you to start tofeel and look healthier - but you will be on your way. By then you will have established your new healthy lifestyle habits, and you can then repeat the cycle over the next 6-12 months to make further progress.Weight control is not a short-term fix - it is a gradual lifelong process!53

REDUCING YOUR WAIST SIZETO REDUCE YOUR WAIST SIZE: Reduce your calory intake by around300 calories a day (cut alcohol, snacks etc.). Take daily exercise (45-60 mins). Do some simple upper-body weight training exercises 3 x 5 times per week). Start with a three-month commitment. If you do these things, for most people this will work, but remember that the body does take time to adjust, so always look to the longer term(e.g. 6-12 months).N.B. The health risk is greater for men with a waist circumference of more than 40 inches.www.glasbergen.com54

Low insulin levelsHigh insulin levelsLowerfat cell storageIncreased fat cell storageHigh insulin levels will raise your weight set-point and result in weight gain, whereas lowering your insulin levels over several weeks will lower your set-point and effortless weight- loss will follow.Our weight is largely controlled by our hormones. Insulin is an important hormone made by the pancreas that regulates thesugar (glucose) levels from the food that you consume for energy. When you consume high-glucose snacks, or sugar drinks, the large amount of sugars that are not immediately burned off are diverted into storage (fat cells). If you do this regularly you will eventually gain a large store of abdominal fat – resulting in a pot belly! However, if you reduce or burn up sugar calories as you consume them (through exercise) then you won’t have any excess sugar to send into storage and your fat cells will reduce in size.GLUCOSE, INSULIN & WEIGHT CONTROL:55

 There is a strong relationship between sugar consumption and becoming obese. Just two cans of sugar-drinks, fruit juices, or alcohol a day can quickly lead to obesity. If you cut these sugar-calories down (by around 200-300 calories a day) you will soon see the difference! You can replace sugar-drinks with vegetable juices, or just plain water (zero calories!)SO - CUT DOWN ON SUGAR!Try to drink in moderation!N.B. As the photo shows, when experimental mice are fed on high doses of sugar, their abdominal fat increases dramatically.56

 For example, if you are planning to exercise the next day, prepare your kit ready the night before. If you want to eat healthier, remove all high-calorie distractions from your cupboards, or your refrigerator, to avoid temptation. Create an environment where your changes are given the best chance of success and can become an easy-to-do habit.CREATE THE ENVIRONMENT:57

PLANNING YOUR EATING TIMES: In previous decades, we ate only at regular mealtimes with adequate periods of rest between meals. Because of this natural balance, weight tended to stay stable over time and obesity was not a big issue. We now eat constantly. The £billion food industry wants us to eat all the time. Many people now eat 6-10 times a day and wonder why they can’t lose weight! Eating constantly does not provide the critical low insulin periods to balance the high insulin periods, which only leads to higher fat storage and weight gain. This is the vicious cycle of weight gain that we must break by eating only at regular mealtimes and resting our digestive systems in between.So: Eat only at set mealtimes, stop snacking, and increase the fasting periods!58

 Exercise is not just about the calories expended.  Exercise also aids weight control by decreasing (stress) cortisol levels and improving your insulin sensitivity. A moderate level of regular exercise is simply the best investment in time that you could ever make to achieve hormonal balance, weight control and personal health. To lose weight you will need to build up to 45-60 mins of walking, jogging, cycling etc. almost every day. After the initial “discipline” stage make sure it becomesa normal habit.EXERCISE – ALMOST EVERY DAY:59“First we make our habits, then our habits make us”.“I’m beginning to enjoy this!”

MAINTAIN MUSCLE-MASS:After the age 40 we lose about 1/3 of our muscle-mass! When we lose muscle-mass, we also lose our ability to burn off excess calories. The key message for you to keep in mind is maintain muscle mass! The more muscle tone, the more calories are burned off!60Excess sugar & fat stores are burned off by active muscle tissue – so keep good muscle-tone!

 A good night’s sleep is fundamental to good health and weight control. The average adult needs 7-8 hours sleep each night and digestive rest. Lack of sleep leads to an increase in the “hunger hormone”, Ghrelin, which stimulates the appetite, and you will eat more. This encourages overeating and fat storage, which will lead to increased weight-gain.GET A GOOD NIGHT’S SLEEP:61

WEIGHT CONTROL - THE BOTTOM LINE: Over time, excess calorie consumption, combined with a sedentary lifestyle, will inevitably lead to a higher weight set point and weight gain. The only proven long-term solution for losing and then maintaining a lower weight is to make good nutritional choices and to exercise every day. The body takes some time to adjust to any metabolic changes and if it took some time to put the weight on, it will take some time to take it off, so always look to the long-term!62

 Overcoming setbacks reminds us of the essential truth that success always requires a constant effort. Once you learn to overcome obstacles and setbacks you will emerge far stronger and resilient. The more setbacks that you face, and then overcome, the stronger you will be. Good luck!OVERCOMING SETBACKS:“Many of life’s failures are experienced by people who did not realizehow close they were to success when they gave up.” (Thomas Edison)63If at first you don’t succeed, then try, try, and try again!PRESS ON!Setbacks are just another learning experience.

MANAGING STRESS- BY WORKING & LIVING SMARTER!Medical disclaimer: This information is provided for general awareness purposes only and should not be construed as medical advice. Always seek the advice of your GP, or other health professional for further guidance.65

 Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion,or it will be killed. ...every morning a lion wakes up. It knows it must outrun the slowest gazelle, or it will starve to death. It doesn't matter whether you are a lion or agazelle...when the sun comes up, you'd better be running! So, accept that some daily stress is inevitable - just don’t let it get out of hand!FIRST - SOME BUSINESS REALITIES!66

 Stress… is an internal alarm system that prepares your body for action in response to any real, or perceived, threat or fear. Some pressure can be good and contributes to peak performance. Stress occurs when the pressures, or demands, become excessive and more than our ability to cope with it.SO - WHAT IS STRESS?67

STRESS & WEIGHT GAIN: During times of chronic stress, the body’s hormone system responds to stress by releasing the hormone cortisol for the “fight or flight” event - even if you are still sitting down at a computer and not moving! This also results in high levels of sugar and insulin to be released into the circulation and sets the stage for the body to store the extra energy as visceral (belly) fat. If you want to lose weight, you must break this cycle and learn to handle stress better, as well as through exercise, which burns off the excess sugar stores, redistributes the stress hormones and clears the mind. Continuous stress will also cause excess cortisol release which will lower your immunity levels, making you more susceptible to catching colds, flu and other viruses.68

 Even in the modern world, our bodies are still governed by primitive responses. The brain still responds to stressful events (either real, or perceived) by releasing a cascade of hormones (adrenalin, cortisol, glucose) to prepare the body for a fight, or flight situations. This can happen several times a day and invariably does! Such stressful events can exhaust the body’s resources and it needs periods of ‘calm’ to recover its normal hormonal balance afterwards. Unrelenting stress can lead to physical exhaustion and illness.THE BODY’S RESPONSE TO STRESS:69

 Normally the adrenal glands provide a range of beneficial hormones that help you to maintain homeostasis (hormonal balance) on a daily basis. However, continuous over-stimulation, caused by repeated stress, too much caffeine, and too little sleep, can overwork the adrenals and then suppress the body’s natural immune system. If the immune system weakens, it’s ability to defend the body against harmful viruses also weakens and illness is often the result.STRESS & ILLNESS:70

Common signs: Making more mistakes than usual. Changes & fluctuations in mood. Increased use of cynical language. Increased irritability & short temper. Becoming withdrawn. Looking tired or exhausted all the time. Changes in habits e.g. increased smoking, drinking.The important thing is to recognise these signs and then do something about it!THE SIGNS OF STRESS OVERLOAD:71

TAKING ACTION:Stress can paralyse your thinking. However, something can always be done to improve the situation! It just needs you to take action to resolve the problem. Put it down on paper – what is the real problem& some possible solutions? Perhaps talk it over with a close friendto get another perspective. Then do something - you will then feel much better once you take action!72Do something!

LEARNING TO PRIORITISE: Sharpen your awareness of time. However, to manage your time more effectively, you need to know what it is you want more time for. Decide what is important. Simplify your work and clear out the clutter. Then focus on what is really important. Remove all time-wasting activities that do not directly contribute to your important tasks list.73“There is nothing so futile asspending time doing somethingefficiently which should not be doneat all” (Peter Drucker).

 Plan your day in advance. You will always work better with a plan. Prepare the night before so that you are ready to go in the morning. Have everything that you need to complete the task at hand beforeyou make a start. Tick off the tasks as you complete them – this provides a real sense of achievement!‘For every minute spent planning, an hour is earned’PLAN YOUR DAY:74

 Be more organized. Know exactly what you wantto accomplish and list your tasks in order of importance. Control your time better. Avoid time-wasting activities,or other people from taking your valuable time.  Then you will have time to focus on the important things. The secret is to find large chunks of time when you can focus entirely on your priority tasks.BECOME AN EXPERT TIME MANAGER:75Find uninterrupted periods of time to do the important stuff!

 Get the most difficult, or unpleasant, things out of the way first.  This will stop you procrastinating and worrying all day about them. The rest of the day should then be a breeze by comparison, allowing youto free-up your creative juices to tackle the really big things.DO THE UNPLEASANT THINGS FIRST:76

 There is a natural tendency to make things more difficult, instead of simplifying them. Don’t know where to start? Just break a major task into several smaller tasks (‘the salami technique’) and just make a start. Focus on the first step in front of you, not the whole staircase. Just take it one small step at a time!SIMPLIFY YOUR TASKS:77

 Go to work earlier. Beat the commuter rush and make a good start while you are fresh to achieve some quality work without too much distraction. Do the unpleasant things first. Don’t think about it all day, get it over with quickly. The rest of the day will then be much more enjoyable! Don’t get overwhelmed. There will always be more to do than time allows, so just accept it as a fact of life that you will always have a full in-tray! Use the 80/20 rule. Of the things you do during the day, only 20% really matter. Those 20% produce 80% of your results, so give them your main focus! “Do your best and leave the rest”. Finish work and then leave to re-charge for the next day.MORE HELPFUL TIPS: 78

Some simple rules for building good work relationships: Don’t keep people waiting. This is stressful for everyone. Be on time and well prepared for meetings. Be a good listener. Really listen, instead of interrupting.It will build better rapport if people feel that you are taking an active interest in them. Appreciate other people’s efforts. Make them feel better about themselves. Say “thank you” more often. Confront gently. Confrontations are very stressful for both parties. If you have to confront someone, do it gently and aim for a win-win situation. Do something to help someone, anonymously. Small acts of kindness can build a lot of goodwill. Take care of your family & friends. They will then be there to offer their support when you need it the most!BUILD GOOD RELATIONSHIPS:79

 Be highly skilled at what you do and become an expert in your field. Allocate large amounts of time to keepingup to date and ahead of the rest. The more skills and knowledge that you have, the better and quicker you will be. Simply be the best at what you do!BE THE BEST AT WHAT YOU DO:80“Anyone who stops learning is old, whether at twentyor eighty. Anyone who keeps learning stays young.The greatest thing in life is to keep your mind young.”(Henry Ford)

 Don’t expect anyone else to motivate you- become your own motivator! Focus on making things better, not the things that you cannot control. Remember, anything worth having in life was never achieved without effort. You have done your best, so when you leave for the day, pat yourself on the back and give yourself a big “well done!”BE YOUR OWN MOTIVATOR:You can do more than what you think you can do – make it a daily habit.81

SURVIVING IN A TIME-STARVED AGE: We live in an ‘always on‘ 24/7 world that makes big demands upon our time. Then we are often left with little time for anything else in our lives. To survive in the modern time-starved age, we all need to find a balance between work demands and our own health and wellbeing.“Never get so busy making a living that you forget to make a life.” (Dolly Parton).82

 We live in a time-starved age. Don’t allow other people, or their priorities, to control all of your time. Also, we all need some self-time to restore our energies. Identify those activities that sap your energy but do not move you closer to your chosen priorities. Then get rid of them to make more self-time.List the main candidates for ‘radical-surgery’ (time-wasting activities) below:1. ……………………………………………………………………………………………………………….......2. ………………………………………………………………………………………………………………………3. ………………………………………………………………………………………………………………………PRACTICE ‘RADICAL SURGERY’:ExerciseMeetingFamily time83

LEARNING TO RELAX- Some ways to turn off the “on” switch:Medical disclaimer: This information is provided for general awareness purposes only and should not be construed as medical advice. Always seek the advice of your GP, or other health professional for further guidance.85

GET BACK TO NATURE:- and get a sense of perspective.86

Water is very therapeutic! Rest by a river, or the sea. Go for a swim, or soak in the bath. Get close to water, relax, and wash your cares away!GET CLOSE TO WATER:87

LIVE IN THE PRESENT MOMENT:‘Living in the moment means letting go of the past and not waiting for the future. It means living your life consciously, aware that each moment you breathe is a gift.’(Oprah Winfrey)88

 Progressive muscle relaxation is a technique that focuses on specific parts of the body. By tensing and relaxing each muscle-group in turn, you learn the differences in sensation between tension and relaxation. After tensing & then holding the muscle involved,the tension is then released, with attention paid to the contrast between the feelings of tension and relaxation. Once the main muscle-groups have all been systematically tensed and relaxed in turn, the whole body relaxes, as well as the mind.RECOGNISE MUSCLE TENSION:89… & relax the mind.Relax the body…

- and relax tense muscles.90HAVE A MASSAGE:

 Sometimes when we are under stress we simply cannot think clearly! The brain uses 25% of the body’s oxygen,  but sitting down for long periods reduces the supply of oxygen to the brain and it’s efficiency. If you cannot think clearly, take a short exercise break - go for a walk and get more oxygen to the brain to clear it Then you will think more clearly and creatively!GO FOR A WALK:91

 Music can elevate your mood and raise your spirits. Sit quietly and listen to some nice music – there are plenty of smartphone apps to help you. Soothe your frazzled nerves and lift your spirit with some quality music.LISTEN TO SOME MUSIC:92“Dear Music, Thanks for always clearing my head, healing my heart and lifting my spirits!”

GUIDED IMAGERY: Guided imagery is whereyou use your imaginationto picture a place, or time,that makes you feel relaxed, peaceful and happy. If you cannot get away fromyour office, have a postcardon your desk of your favouriteplace. Create a mental imageof this pleasant and relaxingplace in your mind. Involve all your senses in the imagery. See the place, hear the sounds, smell the aromas, feel the temperature and the movement of the wind. Take a mental break and enjoy the location in your mind. Be there for a few precious moments!93

 Just pick a quiet place and set aside 5-10 minutes during the day when you will not be disturbed. Sit quietly in a comfortable position. The best exchange of oxygen occurs in the bottom one third of your lungs. Breath in slowly through the nose and breath out slowly through the mouth. Use a count of 1- 4 seconds and relax when you breath out. Even a few deep breaths can calm your nervous system. Imagine the tension flowing out of your body when you breath out.BREATHING & RELAXATION: Deep breathing exercises are one of the simplest relaxation strategies that can calm your mind and body anywhere at any time.94

Switch off the “on” switch occasionally and re-charge the batteries. This will help you to clear your mind and allow calmer thoughtsand solutions to problems to emerge. Find a place where you will not be disturbed. Take time out & just sit quietly for a few minutes. Cut out the “mental chatter” in your mind. Focus on inner quiet & how you feel. Just sit quietly, take some deep breaths & relax completely.SIT QUIETLY & CLEAR YOUR BRAIN:95

“Enjoy the little things, for one day you may look back and realise they were the big things.” (Robert Brault)… AND DON’T FORGET TO STOP & SMELL THE ROSES!96

MY RELAXATION PLAN:971.…………………………………………..…2.…………………………………………..…3.……………………………………..………Now, just make a start!MY RELAXATION PLAN:Three things that I will do to relax more:

10 KEY STEPS TO ACHIEVING HAPPINESS & WELLBEING:Medical disclaimer: This information is provided for general awareness purposes only and should not be construed as medical advice. Always seek the advice of your GP, or other health professional for further guidance.99

 Trying to be cheerful all the time is unrealistic and doomed to failure. It is difficult, if not impossible,to stay intensely happy all of the time Occasional bouts of unhappiness (such as anger, sadness, or worry) are necessary in life and serve important purposes We just need to make sure that we generally experience good feelings and only occasionally experience negative feelingsCAN WE BE HAPPY ALL OF THE TIME?IMPORTANT!YOU ARE NOT SUPPOSED TO BE HAPPY ALL THE TIME.Life hurts and it's hard.Not because you're doing it wrong, but because it hurts for everybody.Don't avoid the pain. You need it.It's meant for you.Be still with it, let it come, let it go, let it leave you with the fuel you'll burn to get your work done on this earth.(Glennon Doyle Melton)100

 Do not expect money to bring you happiness! People who win the lottery tend to return to their original levels of happiness after the novelty of the win has worn off. Also, when we get rich, our aspirations rise and we continue to envy those whoare even better off, so we still feel “poor”. The pursuit of money distracts from other very important things, such as time for relationships, family & friends.KAHNEMAN, D. et al (2004) Science 306, 1776-1780.LAYARD, R. (2006) Happiness: lessons from a new science. London, Penguin Books.CAN MONEY BRING YOU HAPPINESS?Most people are happy with “just enough”.101

‘Look to your health; and if you have it praise God, and value it next to a good conscience; for health is a blessing that money can’t buy.’ (Izaak Walton, writer, 1594-1683)1. TAKE CARE OF YOUR HEALTH:102

2. TRY TO AVOID PESSIMISM What you let into your mind has a big effect on how you think and feel. So, start questioning what you let into your mind & try to stop being quite so pessimistic! Learn to challenge negative thoughts!Say “stop!” when you find yourself over-thinking, or obsessively ruminating, about something. Try to reframe your negative thoughts into more neutral, or optimistic, thoughts. Keep a sense of perspective - Remember: 90% of all imagined disasters never happen!“I’ve suffered a great many catastrophes in my life. Most of them never happened.” (Mark Twain)103

“Both the person who thinks they can and the person who thinks they can’t are equally correct” (Henry Ford).How you think is very important!3. CULTIVATE OPTIMISM Optimistic thinking promotes positive moods, vitality and high morale. So always try to look on the bright side of things! If you think you will be successful, you will be. If you think you will fail, you will, because you will fulfill your expectations. Your thoughts will become a self-fulfilling prophecy, so try to challenge & change them!104

 In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships with others. Always count your blessings and be truly grateful for the good things in your life. Avoid social comparison with the better-off and instead, realise just how lucky you are! Express gratitude for what you have - every day - and convey your appreciation to individuals whom you have never properly thanked – before it is too late!4. EXPRESS GRATITUDE105

KEEPING A GRATITUDE JOURNAL: A gratitude journal helps you to reflect upon and be grateful for the good things that happen in your life. Make it a habit, for a week or so, to write down three good things that happened that day. Through recalling the good things, you will startto be less envious and more content with your life. If you look outside of your own world you may begin to see how lucky you are, compared to others. If you are in good health, have all the food that you need and have a roof over your head, then you are better off than 70% of the people in the world!“I had the blues because I had no shoes until upon the street, I met a man who had no feet.” (Denis Waitley).106

 Do good things for others, whether friends, or strangers, either planned, or anonymously. ‘In life you can never do a kindness too soon, because you never know how soon it will be too late’. (Ralph Waldo Emerson) ‘Those who bring sunshine into the lives of others cannot keep it from themselves’. (James M. Barrie)5. PRACTICE ACTS OF KINDNESS107Be kind!

 We often let the present slip away, allowing time to rush past unobserved by dwelling on things that you can't change from the past, or worrying about things you can't predict in the future. Think about how much time you've wasted through the years and forgetting that life is now and enjoying the present moment. It all starts with being mindful of where you are, observing life and what is happening all around you - right now! Recognize just how powerless you are to either alter the past or control the future. So, avoid putting off your happiness to a later date and enjoy “the here and now”. Savour and enjoy the present moment!6. ENJOY THE PRESENT MOMENT:“We do not remember days, we remember moments.”(Cesare Pavase)108

7. BUILD GOOD RELATIONSHIPS: We all need to develop and maintain close personal relationships with others, to create a human support network and avoid emotional isolation. Studies show that people with strong social support tend to be happier and live longer lives, so make some dedicated time for those who really matter. One of the strongest findings in the happiness literature is that investing in social relationships enhances happiness. (Lyubomirsky et al., 2005).109“We can improve our relationships withothers by leaps and bounds if we becomeencouragers instead of critics.” (Joyce Meyer)

 According to Csikszentmihaly, ‘flow’ is when we are so involved in what we are doing that we lose the sense of time. Csikszentmihalyi’s (1990) work shows that being engaged and absorbed in life activities (work, leisure, good relationships) is a very important part of happiness. So, being involved in activities that we really enjoy is avery important part of being happy!8. BECOME FULLY ENGAGED:110

 Try to first identify & then use, your main strengths more often (‘This is the true me!’). Enjoy a feeling of zest and enthusiasm when you use your main strengths in activities that you really enjoy. Find new ways to use your true strengths, either at work, or in some other way.9. USE YOUR MAIN STRENGTHS:Things that you likeThings that you are good at“Build upon your strengths and your weaknesseswill gradually take care of themselves”. (Joyce C. Lock)111

10. FOLLOW A MEANINGFUL LIFE: Try to engage in activities which are more personally meaningful to you. Identify your personal strengths and live life in a way which allows you to use them to the fullest extent Prof. Seligman (2002) concludes that using your main strengths for the common good is theultimate recipe for a meaningful life and happiness. Aristotle, over 2,000 years ago, concluded that it is in the pursuit of a ‘meaningful life’ that we find true happiness. So, try to use your strengths to help others!AristotleThe key to happiness - summary:A life full of meaning, values, supportive social relationships and rewarding work is the basic framework for a happy life.112

Now consider how you might make some changes to build more happiness into your life:MAIN PROBLEM: POSSIBLE CHANGES:1. ……………………………………………………………….....................................…….. ……………………………………………....................................…………………………….2. …………………………………………………………………....................................….. …………………………………………………………………...................................……….3. ………………………………………………………………....................................…….. …………………………………………………...................................……………………….4. …………………………………………………………………....................................….. …………………………………………………………………..................................……….5. …………………………………………………………………...................................….. …………………………………………………………………..................................……….WHAT CHANGES COULD YOU MAKE?113

MAKING A PERSONALWELLNESS PLAN:- take the first steps:115

CHOOSE YOUR WELLNESS GOALS:SOME SIMPLE BUBBLE CHART GUIDELINES FOR IMPROVING WELLNESS :I want to …116

Here are some considerations when making a personal wellness plan:1. Identify the priority area: What is the most important step to take at this stage?2. Consider any obstacles: There are bound to be some likely obstacles that can interfere with progress. Consider how these can be overcome.3. Make a plan: A good plan will take all aspects into consideration and will prepare a programme that will work.4. Get some support: Enlist the support of your family, or friends, to provide help and encouragement.5. Take it one step at a time: It may take some time to establish new habits, so be patient and always take a long-term view.6. Overcome setbacks: These are inevitable, and it is the ability to overcome setbacks that will teach you how to make the changes successfully.7. Record your progress: This will show your achievements and is a good way to help you to stay on track.8. Celebrate success! When you manage to achieve a target, celebrate it and give yourself a reward!JUST DO IT!KEY CONSIDERATIONS:“Believe you can and you're halfway there.” (Theodore Roosevelt).117

COMPLETING A SMART GOALS CARD:‘SMART’ goals should be: Specific (what you want to do) Measurable (small success steps that can be measured) Attainable (reasonable) Realistic (achievable) and Timely (within a time-frame).List your three main wellness goals1……………………………………………….…..…….2………………………………………………...……….3………………………….………………….…………..An example SMART goals card:and then record the % achieved.118

“Look to your health; and if you have it praise God, and value it next to a good conscience; for health is a blessing that money can’t buy” (Izaak Walton, writer, 1593-1683)119

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This page is in tribute to Terence Parkes (Known as “Larry”) (1927-2003)a great English cartoonist, who took up wellness in the 1990’s - in his dreams anyhow!LARRY TRIES WELLNESS…121

MY THREE-MONTH WELLNESS RECORD: (EXERCISE)122

MY THREE-MONTH WELLNESS RECORD: (HEALTHY EATING)123MY THREE-MONTH WELLNESS RECORD:

A HEALTHY EATING PLANNER:124

MY THREE-MONTH WELLNESS RECORD: (WEIGHT CONTROL)125MY THREE-MONTH WELLNESS RECORD:

MY THREE-MONTH WELLNESS RECORD: (MANAGING STRESS)126MY THREE-MONTH WELLNESS RECORD:

MY THREE-MONTH WELLNESS RECORD: (RELAXATION)127MY THREE-MONTH WELLNESS RECORD:

MY THREE-MONTH WELLNESS RECORD: (ACHIEVING HAPPINESS)128MY THREE-MONTH WELLNESS RECORD:

I DID IT!129

HEALTH IS WEALTH:Money isn't real wealth. Don't collect only wealth, It might spoil your health. Don't spoil your health, By thinking about wealth. Always have good health Which is the real wealth.(Alex Bob)REMEMBER: YOUR HEALTH IS YOUR WEALTH!130

Press on:“nothing in this world can take the Place of Persistence. talent will not; nothing is more common than unsuccessful men with talent. genius will not; unrewarded genius is almost a Proverb. education will not; the world is full of educated derelicts. Persistence anddetermination alone are omniPotent.- calvin coolidge, america's 30th President (1923-1929).