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

How to achieve great health & energy

With Oliver Gray – Founder energiseYou

Intellectual rights of energiseYou Ltd

energising people, energising the best companies

2014 our 6th 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.



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



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



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




7 elements for health, energy & performance at work


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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



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



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



Example

Average office workers week

- 56 hours = Bed

- 40 hours = At work e.g. computer use, meetings, standing etc

- 7.5 hours = Train, bus, tube, car

- 10 hours = Sitting down eating

- 7 hours = TV or reading

- 8.5 hours = Sitting socialising with friends

- 14 hours = Cooking, washing, brushing teeth, shower, personal admin

Total 143 Vs 168 available 85% is sedentary




-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






-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 60-90 minute intervals then break





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 check @ www.energiseyou.com

Further support to improve your health & energy

ENERGISE YOU - The ultimate health & energy plan by Oliver Gray

Documents

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