Changing habits
In a recent post on his website, the popular blogger Social Work Tutor recently lamented that 'social work was making him fat'. Many of his readers expressed agreement and felt that busy shifts, poor catering facilities, and emotional eating were affecting their bodies. What would you say to this? No work makes anyone fat, it's just a matter of perspective. When people get guidance and methods on how to manage stress, burn more calories (without realising it) and have the tools to prepare quality food (or at least grab good options on the go) it becomes easy. We can change our environment if we acknowledge it and start to make a movement. Without accepting the situation, we simply won’t try to attempt anything new. Compound this with the feelings of hopelessness and potential depression etc then we have a huge group of people who will struggle to lose weight because they psychologically aren't in the right head space. With support plans and guidance from someone who can provide them with what they need, it offers an opportunity which will create an environment of success. As a result, the brain chemistry will be positively affected, meaning healthier, happier and more productive work staff.
Social workers often work irregular hours making it difficult to schedule regular exercise. How can they incorporate move exercise into their weekly routine? Whilst shift work does make it harder to stay healthy, it shouldn’t be used as an excuse for unhealthy habits to creep in. I always say that the most important thing anyone can do to improve their health is to simply move as much as possible. It may be that you take the stairs rather than use the lift, or you park at the furthest end of the car park to increase your step count. The important thing is to change your habits and turn it into a routine. If you find that you struggle to get to the gym, then why not take advantage of technology? There are numerous workout routines that you can follow on YouTube which have been designed to be completed in your living room. There are also nutrition plans available online which will help you to change your eating habits and give you support. Personally, I offer an online coaching service which allows me to work closely with clients across the UK with full training sessions complemented by exercise video tutorials. Along with my own recipe books (which are compatible with MyFitnessPal), there are also a series of “survival guides” for restaurants and outlets such as Costa Coffee, Pizza Express, Nando's and Greggs.
How does nutrition link in with overall health? Can eating the right foods help you to look after your wellbeing? Nutrition plays an important part in keeping you healthy. After all, emotional eating is a real thing. After a tough day at the office, it can be incredibly tempting to reach for the nearest biscuit tin or to call for a takeaway because you don’t have the energy to cook. But in the long run, that’s not a great choice for your health or your purse. Good nutrition doesn’t need to be about eating ‘clean’ 100% of the time – realistically there are times when you do need to relax with a glass of wine. Instead, it’s about making small changes to help you feel that you are taking control of your food choices. Drinking plenty of water, achieving your five portions of fruit and veg a day and eating plenty of protein will help you to manage your weight effectively.
Social Workers rarely have time for lunch breaks and often eat their lunch ‘on the go’. How can they still eat good food during the working day? Preparation is key to help you during the working week. I know that social workers lead busy lives but if you have a rough plan of what your week is likely to be, then you can prepare accordingly. For example, if you know that you’ll be heading to court then you’ll know that you’ll need to take something with you that is easy to eat ‘on the go’. There is a real trend for meal prepping – if you’ve seen this on Instagram or Pinterest then you’ll know that many people try to prepare several days’ worth of meals in one go. This means that it’s all ready and prepared for your convenience. It’s not always
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necessary, but if you find that this is a trend which works for you, then you should continue to do so. As part of my downloadable recipe books, I’ve created some delicious lunch menus which can be prepared in advance – not only do they taste great, but all the ingredients can be picked up from your nearest Aldi, Asda or Lidl, making them low cost too. The Salmon Quinoa Bowl is a favourite and should keep you feeling energised for the rest of the day.
Can you work with social work teams to help improve their health and wellbeing? Yes, as part of my online training portfolio, I’ve set up a system where I can work with entire groups of people (such as social work teams) to help them collectively improve their overall health and fitness. This is a great option for social work managers to tap into – after all, if their entire team can manage their stress better, and they are feeling fitter and healthier then it stands to reason that work output will be far more effective as stress levels and sickness levels fall. Corporate coaching works well because it enables everyone to motivate each other and work more effectively as a team. And as employers are expected to make more efforts to support employee welfare, then it can have positive knock on effects upon staffing levels, recruitment and reputation. It’s a real win-win situation.
Find out more. If you would like to download one of Sam’s free recipe books, or request a ‘Costa Coffee survival guide’ then visit stoicperformancedownloads.co.uk To find out more about Sam’s online personal training or corporate coaching programmes, visit stoicperformance.co.uk or you can simply email sam@stoicperformance.co.uk