Top tips


Fuel your body for sustained energy

High Energy Fuelling - Fuel Your Body and Brain
Your nutritional habits can powerfully influence your mood, your energy levels and your performance. Its time to start thinking of food as your fuel and you’ll find that if you eat the right foods for you, they can keep you alert and you can learn to avoid most energy slumps. Here are some tips on what food and drink to consume and when in order to sustain your energy levels throughout the day.

Top Tips for Improved Sleep

One key that will help to unlock performance potential in the face of challenge and pressure is energy renewal ie rest and appropriate quantity and quality of sleep. A lack of rest and recovery impacts directly on how you feel, your energy levels, how you behave and what you are able to get done. Stress without recovery depletes energy reserves and leads to burnout. Believe it or not, it is possible to get more done in less time; here are some tips for energy renewal.

Out of 2000 employees at Sony Electronics, 90% report that taking regular breaks away from their desks has significantly increased their energy and performance levels.


Top Tips: Simple Lifestyle Changes to Manage Stress

  1. Exercise. Exercise releases hormones that reduce stress, balance your mood, and help you handle everything from injuries to aches to forgetfulness You need to exercise regularly to increase energy levels and improve your moods. Exercise produces endorphins, which make you feel great. Try a new sport or any form of physical activity.
  2. Breathe. Did you know that you can feel brighter and happier just by breathing deeply and rhythmically? Sit quietly and focus on your breathing. Breathe in through the centre of your chest for the count of 5 seconds, and then breathe out for a count of 5 seconds; repeat at least 5 times. This exercise balances your autonomic nervous system and releases serotonin, the chemical that regulates happiness in your brain.  (more…)

Top Tips for Cardio Exercise by Dr Dorian Dugmore

1- Get your doctors approval especially if you are over 35 years and you haven’t exercised for a long period of time (12 months or longer). Heart and lung problems or any muscle and/or bone injuries could be compromised through exercise, especially if you are not used to it.

2- Remember “condition to train” and not “train to condition” in other words don’t train too hard too soon or you will increase the likelihood of de-motivating yourself and getting injured. (more…)


Top Nutrition Tips for Optimum Performance by Adele Wolstenhulme

1- Eat regularly to ensure a steady intake of nutrients to support energy levels. Just as a car needs to be regularly refuelled, so does your body. Eat breakfast,lunch and supper at regular intervals every day.

2- Introduce snacks mid morning and mid afternoon to avoid those familiar slumps in energy and performance. Ensure they are packed with nutrients, so choose fruit, nuts, seeds, or raw vegetables with dips such as hummus. (more…)