Working from home poses a number of mental and physical challenges. How do we stay positive when we’re isolated and away from our colleagues? How do we establish a routine, stay productive, but still have some fun? How do we cope with sitting at a desk most of the day, with no water cooler to chat around? How do we avoid the tyranny of constant snacking when we are so close to the kitchen? We address these issues and provide some top tips on 5-minute exercise breaks, on healthy snacks and meals to make at home, and help you create a routine that incorporates healthy habits, fun, and productive working.

Nutrition and lifestyle can help you stay robust and healthy in winter-time. We give you an insight into what your immune system does, and what can deplete it. We cover how to protect yourself from infections in the workplace and the wider world and how to optimise your own immunity. No diet can completely safeguard us against a prolific virus, but we will arm you with the knowledge of how to best protect yourselves from infections by optimising sleep, increasing relaxation, supporting gut health and ensuring you take in the power-packed nutrients to keep you strong and vital through the winter months.

This is a two-part course that gets into the specifics of what to eat to improve your energy and resilience. It will include ideas of meal choices and suggestions for breakfast, lunch and dinner, dependent on the time you have available, e.g. choices if in a hurry, and choices when you have more time. We look at how to help you make the right dietary and lifestyle choices to improve your energy levels and boost your resilience.

Employees will learn how to improve digestion in order to obtain maximum nutrients from their diets; learn more about circadian rhythms and how to support them. Plus, tips on how to get a better balance in life in order to have sustainable energy and resilience.

All of us have been affected by the huge changes that Covid-19 has brought, plus we continue to deal with all the usual stresses and strains of the modern world. We look at the key mental health challenges that we all face, as well as what habits or external factors might be having a detrimental effect on our mental wellbeing. We can also specifically address how to stay mentally and physically strong when working from home. There is much you can do with diet, supplements and lifestyle in order to maintain good mental health – and we look to inspire your teams with top tips and easy hacks and strategies that will support them. We can also tailor this programme to meet the needs of your whole company or specific groups like your executive team.

In this talk, we aim to give you an understanding of how balancing blood sugar and eating the right foods, which is key to reducing cravings and taking control of what and when you eat, can be the basis for long term well-being. Optimal ratios of carbohydrates, protein and healthy fats can affect your weight and energy. This is a great “foundation” talk to give teams as a basis to build upon.

Sleep is one of the many aspects of life that may have become disrupted in recent times. The sleep process is key for health and maintaining a healthy weight. Restorative sleep maintains mental ability and minimises disease risk. We highlight what could be disrupting our sleep and how to optimise deep, restorative sleep through diet and lifestyle.