5 Top Tips for Staying Healthier in the Office this Christmas

Hands up if you find yourself reaching into the box of chocolates generously sent by your suppliers every time you walk past the photocopier?!

Team lunches, office Christmas parties… unless you have the willpower of a saint you may find it hard to say no to all the extra temptations on offer as we near Christmas. ‘Tis the season to be jolly after all, so why not treat yourself?!

Here are 5 simple tips to help you try and stay a little healthier this December (Without us being a complete scrooge… bah humbug!)

Drink plenty of waterStay hydrated
If your alcohol intake has increased this month, stay hydrated. Your morning headache, after the night before, could be a sign of dehydration. Hunger is also a warning sign. So it may feel good to quash the hangover with a greasy breakfast on your way into work, but opt for a glass of water instead! The EFSA recommend* women drink 2L a day, men 2.5L. So keep a bottle of water by your desk and stay hydrated.

Remove temptationChocolate temptation
If the lure of chocolate is more than you can take and you find yourself reaching for a Quality Street every half hour, ask a colleague to move (or even hide!) the tin. Out of sight, out of mind!

Go Veggie
Veggie optionYou’ll be eating plenty of Turkey with all the trimmings over the holiday so maybe cut down a little over the next few weeks. Why not try the Vegetarian (or fish) option at your Christmas Lunch? In general the Veggie option will be lower in saturated fat, and just as tasty!

CoffeeBeware of your morning caffeine boost
If you need an extra caffeine boost to get you through the afternoon opt for a ‘skinny’ or soy Latte. Even better, go for a Filter Coffee or Americano. A Tall Starbucks Latte with whole milk contains 4.8g of saturated fat compared with 0.2g with skimmed milk.** If you’re going for festive… beware that a Tall Eggnog Latte has 14.6g!

Get away from your desk and get active
Brace the cold and use your lunch break to go for a brisk walk or jog.Exercise in your office

We’re offering some great festive themed fitness classes too… so why not get us into your workplace and organise a Pilates, Yoga or other Fitness Class for you and your colleagues? Find out more about our classes.

 

 

References
*Starbucks Beverage Nutritional Values: www.starbucks.co.uk/menu/nutrition
**European Food Safety Authority (EFSA) Dietary Reference Values for Water: www.efsa.europa.eu/en/efsajournal/pub/1459

Festive Fitness Fun for your office

Looking to do something different for your office Christmas activities? Why not organise a fitness class in your workplace? Great for team building, burn off a few extra calories and engergise your body in preparation for your office Christmas party (or recovery after!)

Our Festive Fun Fitness Classes

Pre Party PilatesPre-Party Pilates
Strengthen and stretch your body to limber up for your office Christmas party dance moves! A series of mat-based exercises to help improve strength, flexibility, posture and help ease back pain after a day spent sat at your desk.

‘The Morning After’ Yoga class
Restorative Yoga sessionThe perfect cure for post Christmas party hangovers. Organise a restorative Yoga session for your team. Detox, wake-up and energise your body the morning after your office Christmas party.

Countdown to Christmas Conditioning  
Full body workout high intensity classes to kick start your ‘get fit’ new years resolutions. Plank against your boss!Circuits or Boot Camp style class which will be adapted to suit your office space.

Desk to Dance and Get the Party Started with Zumba
A calorie-burning dance fitness party in your office! Shimmy, shake and get the Christmas party dance moves started early. Great for team-building fun with colleagues.

How it works
We’ll come to your workplace to teach the class. All you need is a room or space in your office. Push any chairs and desks to the side.
All of our fantastic Fitness instructors are highly qualified and insured.
Prices start from just £5 per person.

Email info@exerciseinthecity.com to find out more and
book today

NHS calls to employers to take responsibility for workplace health

The NHS are looking to employers to take responsibility for their employees health. Simon Stevens, NHS England Chief Executive, has suggested the possibility of offering incentives to businesses who offer health and wellbeing programmes for their staff.

At yesterday’s Institute of Directors Annual Conference NHS England Chief Executive, Simon Stevens, spoke about some of the challenges facing the NHS and set out a five year plan of solutions.

We’re so fortunate to have a tax-funded National Health Service, rather than employer based health insurance, as in the USA for example. On the role of employers in workplace health Simon said: “we don’t saddle business with the costs of health care. But one by-product (of this) is that we tend to neglect workplace health.”

“The NHS will therefore now work with the Institute of Directors, and other employers and staff organisations to explore whether there is a case for suggesting to Government consideration of fiscal incentives – perhaps an employers’ national insurance rebate – for those small employers who provide their employees with credentialed health and wellbeing programmes proven to cut long term costs to the NHS.”

Pilates in the workplaceWe at Exercise in the City are passionate about getting workplaces active and have seen first hand how offering fitness classes for staff in the office can improve staff’s health. Pilates classes are proven to help with back pain and muscle tightness – the results from sitting at a desk all day.  And offering more active classes, like Circuits and Boot Camp, help to improve staff’s general fitness levels.  So we’re delighted to see that the NHS are looking to work with employers on more workplace health initiatives.

Offering fitness classes for your staff can be just a small investment – with the proven benefits far outweighing the costs. Classes can be held before/after-work or in a lunch-break. You just need a free meeting room or space in your office.
Find out more about organising classes in your workplace. 

If you would like to book a taster fitness class for your staff contact us at info@exerciseinthecity.com to find out more.

Did you know? The NHS spends over £40 billion a year on treating working age adults, much of which could be prevented. That’s on top of the estimated £32 billion cost of sickness absence caused by 130 million days off work.

References:
– NHS England Press Release  Simon Stevens speech at the Institute of Directors Annual Convention
– ‘How exercising at work really could pay off‘ Daily Mail Article
Institute of Directors Annual Conference 2015

Business Healthy

Business Healthy - Sept 2015

busines_healthy_logoBusiness Healthy is a City of London led initiative to bring together businesses in The City to ignite a positive change in the health & wellbeing of their workforce.

We were asked to write an article for their website with health and wellbeing strategy tips for senior management. Read the full article here 

It’s National Fitness Day!!

National Fitness Day

Naturally one of our favourite days of the year…
it’s National Fitness Day today! 

Why we’re getting involved? National Fitness Day is about raising awareness of the benefits of being active and kick-starting people to start regular exercise so we have a healthier, happier nation overall! We’re passionate about getting busy Londoners active and improving the health and wellbeing of workplaces. We do this by making it easy for employees to get active by bringing fitness classes to you at your office …. so no excuses!

Today we’ll be teaching classes for staff at… graze, Transport for London (TFL), The British Council, Girlguiding, Genesis Investment …and lots more taster classes planned through September.

So why not get active with your colleagues and book a taster session this September? It’s a great opportunity to try out a new fitness class or motivate yourself and your staff to get away from your desk and get active!  Our team of fantastic instructors teach Pilates, Yoga, Circuits, HITT plus more.

Get in touch today to find out more and book your taster session today.
Email info@exerciseinthecity.com 

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What is National Fitness Day? National Fitness Day takes place on Wednesday 9th September and is organised by ukactive, the UK’s leading not-for-profit health body for the physical activity sector.  The day aims to encourage everyone in the UK to try a new fitness activity, get moving, or see what new classes they might enjoy. Find out more about National Fitness Day 

Teach First London Wellbeing day for staff

Abs Blast for Staff at Teach FirstWe were delighted to support Teach First’s wellbeing day last week for employees at their London office.

The day kicked off with taster exercise classes for staff. An hour’s Pilates session followed by a high intensity Abs Blast half hour!

The afternoon was a little more relaxing with the lovely Lisabetta and Fabio giving back and shoulder chair massages for staff to enjoy.

Poppy Richards, Programme Coordinator at Teach First said of the day:

20140430_- crop“Thank you SO much for yesterday. The day was a real success and I have had so many staff members come up to me to say the same. One colleague said the Pilates was the best Pilates class she has been to, so credit to you!

I thoroughly enjoyed my massage with Fabio, even though it was only 15 minutes it was so relaxing and made all the tension in my shoulders go.Pilates for staff at Teach First

Organising a wellbeing day for your staff is a great way to show your commitment to your employee’s health and wellbeing. We can help support your day and tailor make a package of options to suit your workplace and objectives.
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Would you like to win a free class at your office?!

National Fitness DayEnter our National Fitness Day competition to be in with a chance to WIN a free fitness class at your London office.

It’s National Fitness Day on Wednesday 9th September and we at Exercise in the City are supporting the day helping to get London office workers active offering you the chance to win a fitness class at your London office.  

One of our fantastic instructors will come along to your office on National Fitness Day to teach one of our classes.  All you need is a free meeting room or space in your office and some willing colleagues.

To enter simply email us at info@exerciseinthecity.com with ‘National Fitness Day’ in the subject. Include your name, phone number and the name/address of your company where you would like the class to take place if you win. There are ten classes up for grabs… so enter now to be in with a chance to win!

You can double your chances of winning by Following us on Twitter and Tweeting‘@EITCLondon I’d love a fitness class at my London office for @NationalFitnessDayhttp://www.exerciseinthecity.com #nationalfitnessday’

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What is National Fitness Day? National Fitness Day is organised by ukactive, the UK’s leading not-for-profit health body for the physical activity sector.  The day aims to encourage everyone in the UK to try a new fitness activity, get moving, or see what new classes they might enjoy. Find out more about National Fitness Day 

Why we’re getting involved? National Fitness Day is about raising awareness of the benefits of being active and kick-starting people to start regular exercise so we have a healthier, happier nation overall! We’re passionate about getting busy Londoners active and improving the health and wellbeing of workplaces. We do this by making it easy for employees to get active by bringing fitness classes to you at your office …. so no excuses!

More about the prize One of our fabulous instructors will come to your office on National Fitness Day – Wednesday 9th September – to deliver a free 45 minute fitness class. Winners will be contacted by Wednesday 2nd September and we’ll arrange a mutually suitable time on the day to come to you.

Competition closes 6pm on Friday 28th August.
Read the full terms and conditions of the prize here

Contact julia@exerciseinthecity.com to find out more about booking classes at your office.

How to fit physical activity into your workplace

Workplace Challenge LondonThe Workplace Challenge is a fantastic initiative to promote sport, physical activity and health improvements in workplaces across the capital. I was delighted to be asked by the organisers London Sport to give some tips for fitting exercise into your working day for their newsletter. Read the full article below. 

Do you struggle to find the time or motivation to fit physical activity into your working day? Here are some simple steps to make it easier.

Find a fitness buddy
It’s a lot easier to motivate yourself if you’ve got someone else to encourage you. Ask around at work, involve your team and you’ll have a set of new fitness friends in no time.

Commit to it
Block out an hour in your diary over lunch at least twice a week. Share as a meeting request with your fitness buddy. Go for a pre-lunch fast-paced walk, jog or run.

Plan ahead
Bring in your lunch so you don’t need to waste time queuing for a sandwich!

Remember to have fun
Exercising over lunch with your colleagues is great for team building, plus it can help get rid of the stresses of the morning so you’re ready to face the afternoon ahead.

MCF Pilates class in their office Get active in your office
Why not organise a lunchtime/after-work Pilates or exercise class in your workplace? You don’t need much space – just move desks and chairs to the side, throw down your mats and away you go! We at Exercise in the City bring fun, energetic and effective exercise classes to you in the convenience of your own office. We come to you… so no excuses!

To find out more and book your first class today email me at julia@exerciseinthecity.com

Find out more about the Workplace Challenge here 

Please vote for Exercise in the City

I’ve just entered Exercise in the City into a competition to win the chance to pitch to Richard Branson!

We need to get as many votes as possible by Tuesday (5th May) to get to the next stage. It just takes a few moments to vote and I would so appreciate your support.

Click here to vote now! 

If you’re on Twitter or Facebook – please do spread the word and share the link http://www.virginmediabusiness.co.uk/pitch-to-rich/start-up/exercise-in-the-city/

Thank you!

Pitch to rich - main image (800x450)

Work Your Proper Hours Day

Work Your Proper Hours DayToday is Work Your Proper Hours Day
I haven’t made this up! Launched by the Trades Union Congress (TUC) it’s an annual day to encourage you to reflect on your work-life balance and just work the hours you’re paid to do. 

According to the TUC over five million people at work in the UK regularly do unpaid overtime, giving their employers more than £31 billion of free work in 2014 alone. Londoners are over-working the most with an average of over 8 hours a week… that’s a whole extra day!

Working continuous long hours is bad for your health… it creates stress and of course sitting slumped at a desk for hours at a time is horrendous for your back. It causes bad posture which can lead to muscle imbalances and pain.

If you take proper breaks from your desk you’re going to be far more productive in the hours you’re working. So employers take note….better work-life balance means happy employees. So less staff turnover, less recruitment costs and a more productive workforce.

3 easy steps to exercise in your office!

A great way to make sure you take your full hour lunch break or finish work on time is to organise exercise classes in your office. Pilates is especially good for a lunch-time class. You’ll lengthen and stretch your muscles, focus on your posture, strengthen your core and re-energize your body for the afternoon ahead.

Find out more about organising classes at your London office with Exercise in the City.  

So on this Work Your Proper Hours Day make sure you leave your desk and take your full lunch break. Go for a walk and enjoy this rare day of London sun. And start your weekend on time… It’s Friday!!


References:
– www.worksmart.org.uk/news/2015/02/fair-pay-fortnight-work-your-proper-hours-day
– https://www.tuc.org.uk/economic-issues/labour-market/fair-pay-fortnight-2015/workplace-issues/workers-contribute-%C2%A332bn-uk