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Ravi Summan Wellness Newsletter - May 2021
Approaching the second half of the year
We are approaching halfway through the year already and it has gone by quickly for many of us. The year began with a UK wide lockdown and at the time of writing this newsletter, we hope to see some return out of restrictions by end of June. From previous experiences this can change.
What would you like to achieve for the remainder of this year ? How are you already taking action to make it happen ?
Our thoughts have a major impact on our reality, you have heard me express this before. There are factors outside our control – the emergence of new global pandemics, changes in how we work and live, the political and economic landscape. However, what is in our control is choosing how we manage change and perceive risk & challenges.
"The only constant is change"
Mental health continues to be in the mainstream news and gains more focus on the corporate agenda too. Mental Health Awareness week in May was particularly interesting with more online webinars and articles that I have seen in the workplace than previous years.
In a new global study by the World Health Organization (WHO) and the International Labour Organization (ILO), the effects of working long hours on health and life was analysed. This research published in May 2021 in the journal Environment International had shown that 745,000 people died from stroke and heart disease associated with long working hours in 2016.
A key finding of the study has come to a conclusion that working 55 or more hours per week is associated with an estimated 35% higher risk of a stroke and a 17% higher risk of dying from ischemic heart disease, compared to working 35-40 hours a week.
Daryl Woodhouse and Ravi Summan – Working Together for Employee Wellbeing and Workplace Productivity
At Ravi Summan Wellness, to help individuals and entire workforces to achieve happier lives and greater success in the workplace, we are collaborating with multi award winner Daryl Woodhouse, a professional speaker, team and 1:1 executive coach.
As the Creator of the Life Work Effect programme which includes Daryl's highly rated post COVID innovation mobile app, and as the CEO of business growth and training provider Advantage Business Partnerships Limited, Daryl is on a mission to help millions of leaders and employees globally to avoid burnout whilst making greater progress to achieving their life and business goals.
Daryl specialises in making it easy for leaders, and their teams, to create a high impact culture of productive wellbeing that achieves significant ROI and business improvement from the four Life Work Effect pillars of strategy improvement, work productivity mastery, life work balance and wellbeing. From one hour of multi format learning per week, participants in Daryl's 12 week programme typically are able to shift more than ten hours per week of work time into a greater life work balance and higher value creating work tasks. They also report more than 50% boost to energy, motivation, happiness and wellbeing within 3 weeks.
You are invited to a complementary 1:1 with Daryl to explore how he can help you, and your organisation. To take advantage of this, you can reach him via email: dw@darylwoodhouse.com or mobile number 07793 846538. Daryl also encourages you to connect with him on LinkedIn where you can access regular thought leadership posts, live polls, 100+ recommendations, and thousands of endorsements.
Update on the Ravi Summan Health and Wellness Podcast
‘Thriving After Lockdown’:
During end of March, I had the pleasure of hosting a podcast – ‘Thriving After Lockdown’ with my guest Kam Dehal. This episode continues to gain interest and positive reviews from many individuals of diverse backgrounds who face the common challenge of adjusting their lives due to the lockdown.
Kam has worked in Further Education for over 25 years. She started as a lecturer and then moved into partnerships working with employers and young people, in creating employability opportunities, in her role as Vice Principal across London and Surrey. The founder of Kam Dehal Yoga & Wellbeing, delivering mindfulness, yoga and personal development coaching for over 23 years.
To find out more about how Kam is helping people with yoga and mindfulness, please visit her sites as below:
In the podcast, Kam advises how communities have been affected by the global pandemic and some of the long term affects that are just beginning to emerge.
More people are now doing a form of fitness activity online and it seems after lockdown, the evolution to online yoga and fitness training is here to stay and perhaps thrive as we take control of our health.
The episodes of the Ravi Summan Wellness podcast can be accessed by visiting the podcast page on this website. You can also listen to the content directly on the major podcast platforms such as Apple, Spotify, Google and Podcast Addict.
To help us ensure you get as much value from your time, we’d like to ask for your thoughts and input for future podcasts, please feel free to email me direct:
- What topics would you like to cover?
- Are there any guests you would particularly like us to invite onto our podcast?
Please leave your thoughts and comments and we’ll be sure to collect them all up and use them in our podcast planning journey!
Training at Home or Outdoors - Why ‘Leg Day’ So Often Gets Left Behind…
At the time of writing this newsletter, there is still uncertainty on the guaranteed date that the UK will fully come out of lockdown. It is no surprise remote working is here to stay for many organisations and training at home is becoming more common.
I cannot stress enough while you are at home and during this lockdown, the importance of training each body part and why training legs is critical.
Do you miss out on leg training because you think training legs isn’t as important or that you think your legs look ‘strong enough’? Is it because you think training legs takes too much time and/or that it takes too long to see results? Is it because you just don’t like training your legs? Or is it because you don’t have a squat rack at home and you don’t know how to train your legs away from your gym?
Well we can certainly help with the last point! As I have always commented on enquiries about this subject:
“You don’t need a squat rack to train legs. In fact you don’t need much if any kit at all in order to train your legs. Firstly there’s absolutely nothing wrong at all with simple static squats and lunges or, if they aren’t enough for you, make them dynamic and explosive by speeding up your repetitions. If you do have a few simple pieces of kit at home like a step box, kettlebell or dumbbells then these can be used for weighted squats and weighted lunges. Single leg squats are another option as are leg extensions. The list goes on!”
If I have not convinced you yet, then here are among my favourite reasons why you shouldn’t skip your leg workout ever again!
1. By training your legs you’re getting some cardio and core in too!
Many leg exercises are compound movements which means they engage many muscle groups. Squats, for example, engage your quads, hamstrings, glutes, inner and outer thighs and they also really activate your core! Additionally, lower body exercises get your heart rate up as well for a bit of cardio while strength training. What a time saver!
2. Leg day helps you lose weight!
Your glutes and then leg muscles are the biggest muscle group in your body and the more you train them, the more energy is needed to move them. That means that no matter what activity you do, whether a leisurely walk or an intense bodyweight workout, you will automatically burn more calories. However, it’s not just strong leg muscles that help you lose weight, but the leg training itself. Like most strength training, a leg workout also generates a big after burn effect.
3. Leg training can prevent lower back pain
Did you know that back pain is often caused by weak stabilising muscles? Targeted exercises can help train your glutes, hip flexors, quadriceps and hamstrings and thus reduce your risk of lower back injuries too! Remember – proper form is absolutely key!
If you could do with some help devising a new training plan or help with including leg day in your training week, why not take advantage of our FREE 30 minute consultation? You can book your slot in with us here: https://www.ravisumman.com/schedule
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