Το μασάζ εδώ και χιλιετίες βελτιώνει τόσο τη σωματική όσο και την ψυχική υγεία. Είναι άρρηκτα συνδεδεμένο με την ευεξία μας.
Για την ομάδα σας
Το εταιρικό μασάζ μπορεί να ενισχύσει την αποδοτικότητα της ομάδας σας και παράλληλα την αίσθηση του ανήκειν.
640 Εργαζόμενοι / 11 Σημεία 4 Ημέρες / Αθήνα-Λάρισα- Θεσσαλονίκη
‘’Προσέφεραν 12’ λεπτές αναζωογονητικές συνεδρίες στεγνού μασάζ χωρίς λάδι, σε κάθε έναν από εμάς, στις αίθουσες συνεδριάσεων που τους παρείχαμε. Σε συνδυασμό με τα τονωτικά ροφήματα και ειδικά διατροφικά μείγματα που μας προσέφεραν στο τέλος, άφησαν τον κάθε δέκτη απόλυτα ευχαριστημένο, αναζωογονημένο και σε πραγματικά καλή διάθεση.’’
‘’Η μεθοδολογία υλοποίησης είχε εκπληκτική ροή, προέβλεπε κάθε πιθανή λεπτομέρεια ενώ ταυτόχρονα ήταν αρκετά ευέλικτη για να απορροφήσει και τις δικές μας ιδιαιτερότητες και κανόνες. Ήταν συνεπείς, οργανωμένοι και χειριστικαν με επαγγελματισμό το project που τους αναθέσαμε. Τα επίπεδα υγιεινής ήταν υψηλά και η συνολική οργάνωση δέσμευσε μκρό απο τον δικό μας χρόνο.’
OTE – Cosmote Group
1200 Εργαζόμενοι / 6 Σημεία 4 Ημέρες / Αθήνα
‘’Ανταποκρίθηκαν σε κάθε αίτημά μας με μεγάλη προθυμία και ευελιξία στο εντατικό πρόγραμμα έδειξαν απόλυτη προσαρμοστικότητα στα διαφορετικά κοινά και νοοτροπίες, και χάρη στα communication skills που διαθέτουν κέρδισαν όλους τους εργαζόμενους.’’
‘’Στα λίγα λεπτά που διαρκεί το διάλειμμα των εργαζόμενων στα Call Centers ο Mark και ο Γιάννης εργαζόντουσαν τόσο εντατικά αλλά και ποιοτικά με αποτέλεσμα να χαρίζουν πραγματικά πολύτιμες στιγμές ευεξίας στους εργαζόμενούς μας, γεγονός που καταγράφηκε στη φόρμα αξιολόγησης που συμπλήρωσαν.’’
‘’Πιστεύουμε ότι θα μας δοθεί η ευκαιρία για νέα συνεργασία – ειδικότερα στο πλαίσιο των προγραμμάτων Εσωτερικής Επικοινωνίας – για τους εργαζόμενους του Ομίλου ΟΤΕ, καθώς έχει ήδη διατυπωθεί το αίτημα για επανάληψη του προγράμματος ευεξίας με τους συνεργάτες μας Mark και Γιάννη.’’
Έχουμε μια σειρά γευστικών και ευεργετικών προτάσεων που θα συνοδεύσουν και θα ολοκληρώσουν την εμπειρία των ανθρώπων σας. Εστιάζουμε αποκλειστικά σε υπέρ – τροφές και αντιοξειδωτικά μείγματα που βελτιώνουν την διάθεση και αυξάνουν τα επίπεδα ενέργειας.
Σκοπός μας είναι να ενημερωθείτε για μεθόδους που προάγουν τη σωματική και ψυχική ευεξία καθώς και για νέους τρόπους διατροφής. Αν επηρεάσουμε τις διατροφικές σας συνήθειες προς το καλύτερο, θα αλλάξουμε ταυτόχρονα και την καθημερινότητα σας. Επηρεάζοντας την καθημερινότητα σας βελτιώνουμε τα αποθέματα σωματικής ενέργειας, την ψυχική σας δύναμη και κατά συνέπεια την παραγωγικότητα σας.
20 Healthy Office Snacks to Keep you Energised and Productive
Having nutritious snacks to eat during the workday can help you stay energized and productive. Still, coming up with ideas for snacks that are easy to prep, healthy, and portable can be difficult. Here are few simple and healthy snacks for work. On local terms…’Tupper Ideas’ Source 1. Nuts and dried fruit Nuts and dried fruit make for a healthy, non-perishable snack mix. This filling combo has a good balance of all three macronutrients, with healthy fats and protein from nuts and carbs from dried fruit. What’s more, both foods are loaded with fiber that can help keep you full between meals. WorkWell Recommended 2. Apples and peanut butter Apple slices with natural peanut butter make for a delicious, satisfying snack. Peanut butter contributes protein and healthy fats, while apples are high in fiber and water, making them particularly filling. In fact, 1 medium apple (182 grams) is over 85% water and has more than 4 grams of fiber. 3. Homemade granola Granola keeps well in your desk drawer for a quick snack. As most store-bought varieties are high in added sugars and contain unhealthy vegetable oils that may increase inflammation in your body, it’s best to make your own. Simply combine rolled oats, sunflower seeds, dried cranberries, and cashews in a mixture of melted coconut oil and honey, spread the mix out on a lined baking sheet, and bake for about 40 minutes at low heat. This combination is wholesome, balanced, and rich in complex carbs, fiber, and healthy fats. Plus, the soluble fiber in oats may help lower cholesterol levels and improve heart health. 4. Greek yogurt – well, we Greeks are surely aware of that Plain, unsweetened Greek yogurt is a convenient work snack that’s higher in protein than regular yogurt. A 170-gram container of plain, low-fat Greek yogurt has 17 grams of protein for only 140 calories. Plus, it’s loaded with calcium, a mineral that’s important for strong bones and teeth. To make this treat even more tasty and filling, add healthy fruit and nuts. 5. Popcorn Popcorn is a nutritious and satisfying snack for work that’s high in fiber and low in calories. Two cups (16 grams) of air-popped popcorn provide 62 calories, 12 grams of carbs, 2 grams of fiber, and several vitamins and minerals (21). What’s more, it contains antioxidants called polyphenols that may help protect against chronic conditions, such as heart disease. 6. Name Days and Birthdays We are big in celebrating these in Greece and why not after all! Try though and be more conscious on the choices you make..there are plenty of sugar free pastries these days and if you find the time to prepare a home made treat, everyone will surely appreciate it more. 7. Baked veggie chips Baked or dehydrated veggie chips are a wholesome, shelf-stable snack. However, some store-bought varieties are made with vegetable oils, such as canola or soybean oil, and contain unnecessary additives. Making your own veggie chips allows you to control the ingredients you use. Thinly slice sweet potatoes, beets, carrots, zucchini, or radishes and brush them with a small amount of olive oil. Bake on a lined baking sheet at 110℃ for approximately 2 hours. 8. Homemade energy balls Energy balls are typically made from oats, nut butter, a sweetener, and other add-ins like dried fruit and coconut. Depending on the ingredients, they’re high in fiber, healthy fats, protein, and several vitamins and minerals. To make your own, combine 1 cup (80 grams) of rolled oats with 1/2 cup (128 grams) of peanut butter, 2 tablespoons (14 grams) of ground flax seeds, 1/4 cup (85 grams) of honey, and 1/4 cup (45 grams) of dark chocolate chips. Roll spoonfuls of the mix into bite-sized balls and enjoy as a treat throughout your workday. 9. Carrots and hummus Hummus is a delicious dip made from chickpeas, tahini, garlic, olive oil, and lemon juice that goes great with carrots. Hummus contains fiber, protein, and healthy fats, while carrots are loaded with beta carotene, a precursor for vitamin A in your body. Eating foods with beta carotene can help boost immunity and promote optimal vision and eye health (33). 10. Dark-chocolate-covered nuts Dark-chocolate-covered nuts are a nutritious, sweet treat that you can enjoy at the office. In particular, dark chocolate is rich in antioxidants that can fight molecules called free radicals that damage cells and are linked to various chronic diseases. Plus, nuts contribute protein and healthy fats that can help fill you up. Look for brands that don’t contain added sugars and use dark chocolate with at least 50% total cocoa content, as it has more antioxidants than other varieties. 11. Clementines and almonds Clementines and almonds are two healthy foods that you can easily eat at work for a mid-afternoon snack. Together they provide a good balance of fiber, protein, and healthy fats that can help keep you full longer than a clementine alone. What’s more, 1 clementine (74 grams) has close to 60% of the DV for vitamin C, an important vitamin for connective tissue, wound healing, and immunity. 12. Spiced cashews Spiced cashews make for a highly nutritious snack. They contain heart-healthy fats, as well as vitamins and minerals. What’s more, these nuts are rich in the antioxidants lutein and zeaxanthin that are vital for proper eye function. In fact, high intakes of lutein and zeaxanthin have been linked to a lower risk of age-related macular degeneration (AMD). To make this tasty treat, toss raw cashews in olive oil, cumin, chili powder, and ginger. Spread them on a lined baking sheet and bake in the oven at 165℃ for 12–15 minutes. 13. Turkey and cheese roll-ups Turkey and cheese roll-ups are convenient, high-protein snacks. Turkey is a rich source of many vitamins and minerals, especially vitamin B6, a nutrient that’s essential for energy production. Plus, cheese is loaded with important nutrients, including calcium and vitamin D. 14. Avocado on sourdough toast Avocado on sourdough toast is a healthy snack that you can make at work. Sourdough is made through a fermentation process and may have similar properties to pre- and probiotics. Prebiotics are non-digestible fibers that feed your gut bacteria, whereas probiotics are health-promoting gut bacteria. They work together to promote optimal gut health and digestion. Adding avocado to sourdough toast contributes additional fiber and healthy fats to make a more filling snack. 15. Hard-boiled eggs Hard-boiled eggs are one of the most convenient and nutritious snacks. In fact, eggs contain a small amount of almost every nutrient that you need. One large egg (50 grams) packs over 6 grams of protein, in addition to iron, calcium, choline, and vitamins A, B6, B12, and D, among other nutrients. 16. Brie and grapes Brie cheese and grapes are a tasty snack combo that’s easy to prep. Grapes are high in fiber, potassium, and vitamin B6, while brie is rich in protein, fat, and vitamins A and B12. Eating them together provides a good balance of carbs, proteins, and fats that can help you feel energized and full. 17. Roasted pumpkin seeds Roasted pumpkin seeds are a portable and shelf-stable snack that you can keep at your desk. Just 1/4 cup (30 grams) of pumpkin seeds has 180 calories, 3 grams of fiber, 15% of the DV for iron and 14 grams of filling fat, most of which is from heart-healthy unsaturated fats. They’re also particularly high in the immune-boosting mineral zinc. To make roasted pumpkin seeds, toss raw seeds in olive oil and sea salt. Lay them out on a lined baking sheet and bake for 45 minutes at 150℃. 18. Frozen yogurt bark – definitely original Frozen yogurt bark is a refreshing treat made from plain Greek yogurt and fresh fruit, such as blueberries, that you can store in your work freezer. It’s rich in protein, fiber, calcium, and several other nutrients. Plus, unlike store-bought frozen yogurt or ice cream, homemade frozen yogurt bark does not contain added sugars. To make this tasty treat, mix plain Greek yogurt with blueberries or strawberries and spread it on a baking sheet lined with wax or parchment paper. Transfer to the freezer for 30 minutes or until it’s cold enough to break into pieces. 19. Green smoothies Bringing green smoothies to work is an easy way to enjoy a nutritious snack on the go. You can make them with spinach, frozen bananas, a scoop of nut butter, protein powder, and either plant-based or cow’s milk. This provides a good balance of fiber, protein, and healthy fat, making your smoothie a filling treat. 20. Chia pudding Chia pudding is usually made with chia seeds, milk, vanilla, fruit, and a sweetener. Chia seeds are incredibly nutritious and high in omega-3 fatty acids, fiber, iron, and calcium. In fact, 2 tablespoons (35 grams) of chia seeds provide over 16% of the DV for calcium and 32% of the DV for fiber. Some studies in humans suggest that adding chia seeds to your breakfast may help increase feelings of fullness and reduce calorie intake, which may aid weight loss. To make chia pudding, combine 3 tablespoons (40 grams) of chia seeds with 1 cup (240 ml) of milk in a glass jar. Add sliced fruit, pumpkin seeds, a bit of maple syrup, and vanilla extract. Let it sit in the fridge overnight and grab it on your way to work in the morning. The bottom line Having healthy snacks on hand at work is a great way to stay energised and productive. The wholesome snacks in this list are easy to make, portable, nutritious, and can be stored at your desk or in a work kitchen. With such tasty options, you can easily stick to a healthy diet at home, at work, and on the go. Orginise a Nutritional Seminar with WorkWell focused on Tupper Ideas & Recipes
How to Release the Stress stored in our Bodies
Do you spend much time sitting in front of a computer, on a plane, in a car? If so your hips may be locked up which effects your ability to dance, but worse than that it may be causing you undue stress and fear. Source Taking Time to Unlock the ‘Muscle of the Soul’ The Psoas Muscle, is a long muscle located on the side of the lumbar region of the vertebral column and brim of the pelvis, that is also known as the “muscle of the soul”. It is one of the largest muscles in the body and it is a place where we often store stress or trauma that can literally influence our mood and our outlook on life. We recently explored in depth just how much fear can inhibit our ability to think clearly thus creating an unhealthy perspective that can harm us and those around us. Now let’s look at where that fear might be stored in our body, and a few ways to release it. In humans, the extremes of the two polarities might appropriately be described as LOVE (+) and FEAR (- ). Love fuels growth. In contrast, fear stunts growth. – Bruce Lipton, Ph.D. How built up stress makes us easy to manipulate Being in a state of fear allows us to be easily manipulated. Advertisers and politicians have learned to capitalize on this biological aspect of humans also known as the lizard brain. Unfortunately our fast-paced lifestyles (mentally), combined with our relatively stagnate physical activity (driving, working at computer, etc.) causes our bodies to be ineffective at releasing built up stress which manifests in our thoughts as fear or anxiety. If you spend long hours sitting, your hips may be locked up, causing you undue stress and fear Lizard brain refers to the oldest part of the brain, the brain stem, responsible for primitive survival instincts such as aggression and fear (flight or fight) – Joseph Troncale M.D., Psychology Today Where is a majority of the stress stored? It is often stored in one of the largest muscles in our body, the psoas. This muscle stretches from our lower trunk through our hips into the top of our thighs, it is used for core stability and the fight-flight reflex. Every time we see something that startles us (real or perceived threat) like an animal crossing the road while we drive, or a violent scene in a movie, our brain sends signals our body to respond by releasing epinephrine (adrenaline). The muscle that is most central to our fight/flight response is the psoas. When we don’t respond, these stress hormones go unspent and become stored in the body. This can bring many health problems including insomnia, lowered immune system, anxiety, eating disorders, depression, and living in a constant state of fear or alert. Because the psoas is so intimately involved in such basic physical and emotional reactions, a chronically tightened psoas continually signals your body that you’re in danger, eventually exhausting the adrenal glands and depleting the immune system. As you learn to approach the world without this chronic tension, psoas awareness can open the door to a more sensitive attunement to your body’s inner signals about safety and danger, and to a greater sense of inner peace. – Liz Koch, Author of The Psoas Book Therapeutic Approach Since stress accumulates on an unconscious level, healing our bodies is a process that must happen consciously. There is no single way to do this, it requires gradual lifestyle changes and a daily practice. Craniosacral Therapy is powerful because it helps teach our body how to relax into a parasympathetic state which relaxes the nervous system. This gentle and non-invasive approach helps us bring awareness to and melt away the stress stored within us. To work with the psoas is not to try to control the muscle, but to cultivate the awareness necessary for sensing its messages. This involves making a conscious choice to become somatically aware. – Liz Koch, Author of The Psoas Book Yoga and Personal Practice The best doctor is already within you. There is no replacement for cultivating a practice that heals, replenishes, and relaxes you from the in-side, out. There are numerous yoga poses that can help you on your journey of releasing this stress, anxiety, and fear stored within your psoas. Yoga calls this “the muscle of the soul” so any focus here is sure to give great results to your overall well-being. Yoga International seems to have a comprehensive list of photos and descriptions of poses that can start you on your journey.
20 Easy Tips to Increase Productivity at Work (+4 you can start tomorrow)
It seems like more and more companies are adopting the motto “do more with less”. So where does that leave you? Scrambling to complete deadlines, wearing 18 different hats, answering a river of emails and phone calls… you get the point. The goal of this post is to help you find ways for you and your team to increase productivity at work. Instead of trying to do a bunch of these at once, find a couple that you can implement within your organization or department and practice them for at least 21 days. (the time it typically takes to form a new habit) Source List your “crucial results” for the day Create a spreadsheet listing your top 3 most important (i.e. crucial) for each day. This will help you plan each day and make sure you’re maintaining focus on the most important tasks each day. Use tools to make your life easier and more efficient Boomerang – Schedules the exact date and time you want to send an email or bring it to the top of your inbox if you don’t get a response within a certain time. RescueTime – Helps you monitor and analyze where you’re spending your time online. Evernote – A digital notepad stored in the cloud. You can also save pictures and voice-recorded messages as notes. Prioritize your most important tasks first Your ability to make decisions and think critically diminishes throughout the day, so tackle your most important projects earlier in the day. Complete tasks in batches It takes time for you to get into a rhythm with whatever you’re working on. If you constantly start and stop that process, you’re wasting time getting back into your rhythm or catching up to where you left off. Here are some practical applications: Set a block of time to knock out data entry and reporting tasks at once Set meetings with colleagues back to back in the afternoon Answer voicemails and emails for a chunk of time in the afternoon Exercise Exercise is not only important for the body, it is almost as important for your mental wellbeing. Exercising has been shown to reduce stress hormones while increasing growth factors in the brain necessary for new neuronal connections. Morning gatherings with your team Each morning, huddle together with your team for about 15 minutes and go over each person’s main crucial results for the day. This helps everyone get on the same page and lets people know where their assistance is needed. Eat healthy foods throughout the day to avoid energy crashes and keep your brain properly fueled The food we eat is extremely important in how productive we are at work. Junk food not only affects your weight. It also causes to decreased productivity and energy crashes. Turn off the gadgets for crunch time Remove the distractions by silencing your phone, exiting out of chat applications and closing the inbox before you start any important task where complete focus is necessary. Set an agenda and goal for each meeting Make sure there is a set agenda and goal for each meeting. No agenda and goal, no meeting. Also respect participants’ time! Work remotely Working remotely can help you increase your productivity by getting more done in less time. While the office is an environment that can foster collective energy and resources, it can also hinder our productivity. De-clutter and organize your work environment There’s a lot to be said about how much organization and less “stuff” can decrease your anxiety, thereby increasing productivity. Having less clutter will help you think more clearly and waste less time searching for that misplaced document. Love your job It turns out that the best way to become more productive at work is to have a job you love. No tool, no system, no bonus scheme and no amount of pressure can match the productivity boost you get simply from being happy at work. Complete the “2-Hour Solution” at the end of your work week Spend 2 hours each week for the purpose of mentally creating the next week of your life. Use this time each week to reconnect with your goals, assess what has been working and what has not, and schedule your calendar for the upcoming week. Wake up early Look at every top CEO, executive or leader and you’ll find they all have 1 major thing in common – they wake up early. Stand Up more There is a productivity method called the Pomodoro Technique – it forces you to stop and take a break every 30 minutes, so you can use that time to get up and walk around. Also take phone calls standing up and do stand-up meetings. Learn to say no Throughout your day, people will inevitably disrupt you to get your help or input on something. It’s so easy to say yes and take on more things, but this is counterproductive. Learn to say no more often to guard your time for your highest leverage activities. Stop checking email Unless your clients could have true emergencies where time is of the essence, there is no reason to check your email more than a couple of times a day. Try only checking email twice a day max (or once, if you can get away with it). This approach will help you stay on track with your work by limiting distractions. Focus on one thing at a time Multitasking lowers IQ and reduces the performance with which you can complete any task. Find simple tasks to outsource so you can focus on high-leverage activities Check out Taskrabbit, oDesk, Fiverr and Elance to see if there’s something you could be outsourcing. Give yourself less time than you think you’ll need However long you think it will take you to complete a project or task, give yourself less time to complete it. You’ll find that giving yourself a deadline will keep you more focused to get the job done. As of tomorrow…pick one Replicate the body’s natural cycle Replicating the body’s natural cycle in office environments is a fundamental, but often ignored, part of improving wellbeing. Keep blinds and windows open to ensure there’s natural light and air circulating. Plants are another well- researched way to improve air quality and mood to help you get more done. Sync all your calendars There’s no point in having a desk calendar, a work calendar, a personal calendar, etc. Get them all in one place digitally that you can access on your computer or on mobile. Google calendars is our preferred tool. Organize your thoughts on paper Writing things down on paper can help you sort through the feeling of being stuck. You can write, cross out, and brainstorm until you better organize your thoughts. Turn off the popup notifications Those immediate popup notifications set to every app on your phone are really distracting. Turn off the ones you don’t really need. And set your email fetch to hourly instead of every 15 minutes. We truly believe you will manage to adopt some of these practises and remember to give them a decent try for at least 21 days…and then re-asses!