My Workplace Wellness

Now that you’ve participated in the recent seminar, your challenge is to put the practical tips and advice you’ve heard into action. Don’t forget to encourage at least one other colleague to do the same!

Create a habit of wellness. Over the next six weeks, give yourself a score out of 10 in each of the areas outlined.

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Karl's Tips

  1. Measure Heart Rate
  2. Measure Waistline
  3. Take part in or Test yourself with at least 3 exercise sessions this week
  4. Standing more in the workplace
  5. Using the stairs instead of the lift

Training Plans

9 Exercises for Runners

  1. Squats: Start with your feet shoulder width apart. Keep your back straight and hands across at shoulder height. Simply bend the knees and lower your bum towards the floor. Ensuring that your knees doesn’t extend over your toes. Then straighten your legs and return to standing position. Repeat for 3 sets of 20. 
  2. Lunges: Start with your feet together and your hands on your hips. Keeping your back straight, take a step forward with your right foot and bend your left knee towards the floor, then return to the starting position. Repeat for 3 sets of 20 on each leg.
  3. Press ups: The classic upper body exercise. Start with your knees on the ground, with your arms just wider than shoulder width. Lower your hips until there is a straight line from your ankles through your hips to your shoulders. Bend your elbows and lower your chest to the floor and then extend the elbows back up. Repeat for 3 sets of 15.
  4. Plank: Start on the floor on your hands and knees. Straighten your legs back and bring your arms to a press up position. Simply raise your body off the floor and hold for as long as you can for 3 sets.
  5. Holding sit up: Start by lying on the floor on your back. Now bring your legs off the floor and bend at the knees so that your calves are parallel to the floor. Hold for as long as you can for 3 sets.
  6. Step ups: Stand in front of a park bench or your stairs. Keeping your back straight and your feet together, simply step up onto the bench and back down. Repeat for 20 on side.
  7. Jump squats: Ensuring you’re in the correct squat position from point 1 bend at the knees and tap your ankles, then jump up in the air as high as you can. Return to your squat position and repeat for 20.
  8. Tricep dips: Start by sitting on the edge of a bench or a chair. Move your hands by your hips and place your feet out in front. Keeping your back close to the bench/ chair, bend at the elbows and lower your bum to the floor and push back up. Repeat for 3 sets of 20.
  9. Burpee: Start in press up position. (In one motion pull your knees in towards your chest and jump up as high as you can, then return back down to press up position and repeat for 20.



  1. Create a vision board: Satellite Navigation systems work best when you have a very specific destination typed into them - set yourself a clear destination. Create a clear vision of what you want to bring into your life in the coming weeks/months. This helps create a cognitive focus and a subconscious belief that these things are possible. Use very specific images and words. Put your energy into the things that will bring this to life. Inspire yourself with a focus on the things you want and that will motivate you to do the things you need to do to achieve them.
  2. Develop a gratitude diary: Focus more on the great things you have in your like and less on the things you don't. Gratitude creates a healthy emotional base. Making note of the things you are grateful for also reminds you how important these things are to you and which ones you need to take care of on a regular basis. What if tomorrow you are only left with the things you were grateful for and looked after?
  3. Create new self-talk patterns: Challenge your inner critic.  Be more aware of the things you are allowing to say to yourself to and about yourself. Be more aware of the things you say to yourself, about yourself. Don't allow yourself to say anything to yourself that you wouldn't say to someone else. Stand up for yourself with compassion and belief. 
  4. Change your communication to constructive. The words you use become the house and world you live in. Stop allowing yourself to talk about things that you can't control. Challenge yourself to speak about opportunities and solutions and not the problem. We are either problem focused or we are solution focused. Whichever you speak about is exactly what you will find and where you will end up.
  5. Prioritise play and laughter experiences every week. Set at least one activity per week that makes you laugh deeply and have fun.  
  6. Become emotionally aware: Catch yourself when you are entering a negative emotion and stop. Think for a second "Will this emotion really help me or not?” If the answer is no then change your emotion by changing your thoughts, your body language or your physical environment. Learn some very simple techniques that allow you switch emotion and stop wasting time on an emotion that is stopping you from being at your best.
  7. Unplug regularly: Set a time each morning where you will turn on your phone and set a time in the evening you will turn it off. Phones and electronic devices are time thieves and stress drivers. 
  8. Get good wake up and sleep routines. Create routines that allow you to wake up calmly and with ease. You wouldn’t play an important game without warming up so why would you start your day without mentally and emotionally preparing for it? Create evening routines around activities and nutrition that will best help you prepare for a good night’s sleep. 
  9. Put your chimp back in its cage. Turn off the limbic brain more regularly. Activate the other great areas of the brain by journaling, physical activity, painting, or doing something that allows you to be more focused on the moment and more connected with your surroundings place. Deactivating the limbic brain reduces cortisol and anxiety and allows us to mentally and emotionally recover and reboot.  
  10. Connect with people. Ensure that you spend more time in contact with real humans than you do with electronic devices. There is simply no substitute for human contact and deep human relationship. 



Is your team up for the challenge?


Ireland's Fittest Company is a unique workplace wellness challenge incorporating in-company well-being seminars, online support materials and a fun team challenge taking place in National Sports Campus on October 5th, 2017

Ireland’s Fittest Company - Workplace Wellness Challenge