Massage for thousands of years now benefits both our body and spirit. It is integrally connected to our wellbeing.
For your Team
Corporate massage can increase your team’s performance as well as nurture a feeling of belonging.
640 Employees / 11 Points 4 Days / Athens-Larisa-Thessaloniki
‘’They offered 12’ of rejuvenating dry massage sessions without oil, in each one of us, in the meeting rooms we provided them. In combination with the energy drinks and special food mixtures they offered us at the end, they left each receiver perfectly happy, rejuvenated and in a really good mood’’
‘’The implementation methodology had an amazing flow, it anticipated for every possible detail and it was also flexible enough to adjust to our own particularities and rules. They were consistent, organized and handled professionally the project that we assigned them. Hygiene levels were high and the overall organization required little of our own time.’
OTE – Cosmote Group
1200 Workers / 6 Points / 4 Days / Athens
‘’They responded to our every request with great willingness and flexibility in the intensive program, they showed absolute adaptability to different audiences and cultures, and thanks to their communication skills they won all the employees.’’
‘’In the few minutes of break time for the workers in the Call Centers, Mark and John worked intensively and with great quality thereby giving really valuable moments of wellness to our employees, which was recorded on the assessment form completed afterwards.’’
‘’We believe that the opportunity will be given for a new cooperation – particularly in the context of Internal Communication programs – for the OTE Group employees, as a request has already been made for the resumption of a Wellness program with our partners Mark and John.’’
We have a series of delicious and beneficial suggestions that will accompany and supplement your people’s experience. Our focus is exclusively on super-foods and antioxidant mixes that boost your mood and increase your energy levels.
Our goal is to educate you about methods that promote physical and mental wellness as well as new ways of diet. If we influence your nutritional habits positively, we will also help you change your daily routine. Changing your daily routine helps improve your body’s energy reserves, boost your mental power and consequently increase your productivity.
“I’m so busy, I don’t have time to slow down”: the mantra of our times in this always-connected world. Source Technology promises to make our lives easier, faster and simpler. But, it’s made our world exceedingly unfocused and overwhelming. Smartphones and laptops mean there’s no division between work and home. Our brains, which grow linearly, are overloaded by the exponential complexity of technology, which deteriorates our focus and performance capacity. How do we overcome compounding distractions and evolve into higher-performing individuals? Enter the science of mindfulness. MINDFULNESS FOR PEAK PERFORMANCE Mindfulness is a systematic approach to reprogram our brain and master ourselves to always perform at our peak. Through conscious attention to your mind, body and emotions moment-to-moment, you create new synapses in your brain to build resilience, develop focus, and improve your leadership presence. Peak performance is the state of effortless focus where time slows down. In positive psychology, peak performance is also referred to as “flow” or being “in the zone”. For many elite athletes, flow enables them to cultivate clarity. The clarity developed from mindfulness builds your capacity to make better decisions, think more creatively, be an inspiring leader and live your life deliberately, with your own momentum, instead of getting dragged around by circumstance. Through various meditation techniques and breathing methods, we can observe our thoughts to identify habitual, unproductive patterns. For example, are we rehashing the past versus rehearsing for the future? Are our beliefs true or reflective of outdated assumptions? We learn to check in with ourselves to perform daily tasks with greater awareness that will expand to our relational and environmental interactions. “As our world grows exponentially more complex, our capacity to develop ourselves, teams and organizations will dictate the quality of our lives and distinguish our leadership” THE SCIENCE AND PRACTICE OF MINDFULNESS MEDITATION We’ve combined the ancient wisdom traditions of meditation with modern techniques from the latest business and brain research, tailored to the digitized, modern working environment. Meditation is a systematic approach to learning mindfulness, based on a set of proven tools, principles and verifiable results. By practicing meditation daily through this program, we develop our mindfulness muscle. Within this strategic habit building, you’ll fundamentally rewire your brain while learning to master your energy, focus and stress levels. Below are just some of the research-based cognitive, physical, social, and emotional benefits that result from mindfulness meditation: LET’S LOOK AT MORE RESEARCH “2/3 of the effectiveness of business leaders comes from their EQ rather than their IQ or level of work experience.” –Daniel Goleman, Psychologist and author of the NYT best-seller “Emotional Intelligence” Meditation reshapes the brain. Long-term meditation is associated with increased gray matter density in areas of the brain responsible for problem solving and empathy. Meditation trains our brains to improve our baseline well being. After just 8 weeks of mindfulness training, fMRIs of new meditators showed that their neural activity had shifted more from the right frontal cortex (associated with stress, anxiety, worry and sadness) to the left frontal cortex (associated with happiness, high energy, alertness and enthusiasm). Participants simultaneously reported their moods improved. They felt more energized, more engaged in work and less anxious. The top cause of stress in 2014 was work-related. Mindful meditation reduces stress, as the body releases fewer stress hormones and reduces neural connections to anxiety centers in the brain. “Eighty percent of organizations believe their employees are overwhelmed with information and activity at work (21% site this issue as urgent), yet fewer than 8% have programs to deal with the issue. – Deloitte Human Capital Trends Report Learn more about our Mindfulness Techniques
Creating a Workplace Culture People Love
Improving workplace culture is a thorny issue for most business leaders. It’s something that they probably know is important, but can’t quite get a handle on. Finance, strategy, product development, operations – those are the tangible, measurable elements of their business. But Culture? That’s the definition of the “soft stuff,” the stuff they probably skimmed over in business school, the stuff that makes their eyes glaze over whenever speakers bring it up at conferences. Source However, more and more leaders are learning it’s no coincidence that the biggest, best, and most innovative companies also happen to have great cultures. In fact, so often these companies are great precisely because they have phenomenal workplace cultures. While most business leaders probably know a good company culture when they see one, defining what it means to have a good culture is a bigger challenge. Actually developing a strategy for creating one is a different story altogether. Culture isn’t a one-size fits all solution. Workplace cultures take many forms, and can mean different things to different organizations. They also evolve over time as businesses change or as they grow. That being said, company culture certainly doesn’t happen by accident. Culture is a deliberate practice, and there are clear, actionable steps you can take to guide the direction of your company’s culture in a way that benefits your employees, customers, and shareholders. In the following guide, we’ve compiled the best, most actionable tips from the smartest companies with the best, most innovative cultures so you can take their learnings and apply it to your business. Consider this is your one stop shop to learn how to improve your workplace culture and help your business go from good, to great, to awesome. Chapter 1: How a Strong Culture Will Boost Your Bottom Line In functional terms, your company’s culture is the sum total of the beliefs and behaviors that guide interactions between employees and other key stakeholders. It manifests in observable things like hours, dress code, benefits, workspace, turnover, hiring, and customer care and satisfaction. But culture is also something less tangible – it’s a feeling or a vibe, the energy people bring in each day, the language they use, the mindset they adopt, and the methods they use to solve problems. There’s a strong business case behind developing a vibrant, healthy, and productive culture, as it affects everything from the overall health and quality of life of your employees, to retention and hiring, to your company’s product, brand, and customer service – and therefore, your profits. Here are some of the best resources for understanding culture and why it’s important. Birthday Cake, Beer and Bikes: Why Company Culture Matters | Altitude Marketing Why Your Company Culture Can Be Your Greatest Advantage | WorkStride The Business Impact of a Winning Culture [infographic] | O.C. Tanner Chapter 2 – Incorporate Wellness Initiatives to Maximize Morale and Productivity Studies show that wellness has a direct correlation with things like turnover, morale, and productivity, and therefore must be considered when cultivating a stellar workplace culture. The key isn’t to offer one-off perks, but to develop a holistic wellness culture that focuses on both the mind and body, and incorporates fun and a little friendly competition. Nutrition should also always be top of mind when thinking about wellness, and providing access to healthy snacks is an easy way to achieve this. Why Corporate Wellness Matters | The Huffington Post Six Ways to Promote Wellness at Your Organization | WorkStride Mindfulness At Work: 5 Tricks For A Healthier, Less Stressful Work Day | The Huffington Post Chapter 3 – Strong Leaders Equal Strong Cultures Culture starts from the top. A strong culture requires strong leadership, and leaders and managers who are accountable, transparent, and lead by example. Today’s workforce can sniff out authenticity a mile away, so it’s imperative that organizational leaders do what they say and say what they do. 9 Leadership Steps For Corporate Culture Change | Forbes What Bad Managers, Good Managers and Great Managers Do | Entrepreneur Culture-Driven Leadership | Ivey Business Journal Chapter 4 – Employee Engagement Employee engagement is the extent to which people are personally involved in the success of a business, and it’s directly correlated with things like profitably, retention, and customer success. Although it seems like another one of those fluffy, intangible ideas, it can actually be measured – by the likelihood that an employee would recommend working at his or her company to a friend. Engaged employees work harder, are more productive, are more innovative, and are the ones you want on the front lines in moments of crisis. Employee engagement and culture go hand in hand. Engagement will foster a positive culture, and vice versa. So exactly how do you engage your employees? We’ve got some answers: Engagement Ideas that actually make sense (especially in Greece) | WorkWell Blog 10 Ways to Make Work More Fun and Increase Productivity | Hppy 10 Social Activities to Help Improve Employee Engagement | Herd Wisdom Chapter 5 – Case Studies, Strategy Tips, and Stellar Cultures in Action So now you know the theory. But what does it look like in practice? Here are some examples from a few of the companies who are getting workplace culture right. (Break out a pen and paper, because you may want to take some notes!) The Importance of Company Culture from the Inside Out | Mack Web Clif Bar climbs to the top of America’s workplaces | Fortune How to Create and Maintain a Workplace Culture That Will Make Your Company Thrive | Forbes Conclusion These resources should have you well on your way to creating an epic culture at your office. But they’re just the tip of the iceberg!
Why Sleep is Important
We’re always on the lookout for ways to transform our lives, but sometimes we forget that — along with exercise — there’s another miracle drug within our control: sleep. If you have a few days off over the holidays, one of the best things you can possibly do with your time is work on fixing your sleep habits. Our sleep problems are so bad that the CDC refers to them as «a public health epidemic.» While a tiny percentage of the population does just fine on little sleep, those people are incredibly rare. Almost half the population doesn’t get enough sleep: 40% of people sleep less than the recommended seven to nine hours a night (teens and children need even more). Sleeping too much isn’t good for you either and comes with its own health risks, but only 5% of people sleep more than nine hours a night. For at least 40% of the US population, getting more sleep would make our lives so much better. Here’s how. Source 1. You’ll be happier. Sleeping poorly ruins your day. You know that, but researchers have shown it too, especially in one notable study that followed 909 working women. A poor night’s rest affected their happiness as much as tight work deadlines, and it had an even bigger impact on mood than significant income differences in the group. 2. You’ll have better sex. Not getting enough sleep lowers libido and can make people more likely to have sexual problems like erectile dysfunction. And sleep itself is restorative — it increases testosterone levels, which boosts sexual drive for both men and women. 3. You’ll be able to build muscle more easily. There’s a reason that fitness magazines and forums always focus on the importance of sleep. If you don’t sleep, you can’t build muscle. Your body uses most of the night (except when you are in REM sleep) to heal damage done to your cells and tissues when you are awake and more metabolically active. At the start of the night and during slow wave sleep, your body also releases growth hormone. Lack of sleep, on the other hand, is linked to muscle atrophy. You learn much better if you aren’t sleep-deprived. Flickr / Chris Devers 4. You’ll learn better. This isn’t just about kids. Adults who get enough sleep do better on tests of short-term memory. And when researchers had adults do a task once, get a good night’s sleep, and then try the task again, they showed improvement. But participants who stayed awake 30 hours after learning the same task had a much harder time improving their skills — even if they practiced and had a chance to catch some recovery shut eye later. Something about the initial sleep deprivation impaired their ability to learn. Of course, letting kids get enough sleep is important too. In one case, starting schools an hour later (at 8:30 instead of 7:30) increased «standardized test scores by at least 2 percentile points in math and 1 percentile point in reading.» The Minneapolis school district found that starting school an hour and a half later (7:15 to 8:40) improved attendance and led to fewer symptoms of depression among students. 5. You’ll be a better and safer driver. Driving sleepy is like driving drunk. Both are a common cause of serious injuries and in tests, sleep-deprived drivers perform like alcohol-impaired drivers. Drowsy driving is responsible for 100,000 crashes and 1,500 deaths every year, according to the National Sleep Foundation. Almost 20% of serious injuries in crashes happen when there’s a sleepy driver involved. With enough sleep, you’ll have better energy and your body will crave food less. Sleep is also essential for building muscle. Getty Images / Anthony Kwan 6. It’s one of the best ways to stay fit. Multiple studies show that people who sleep less are more likely to be obese. One study that followed 500 people for 13 years found that people who regularly slept less than seven hours a night were 7.5 times more likely to be overweight — even after controlling for physical activity, family history, and demographic factors. Researchers think this is mostly due to hormonal changes caused by sleep deprivation — not getting enough sleep stimulates your appetite. Basically, one of the most effective diet hacks possible is just getting enough sleep. 7. People who don’t sleep enough are more likely to develop diabetes — even if they are skinny. Type 2 diabetes is an awful disease that can lead to strokes, amputations, blindness, and organ damage. And this isn’t just about obesity, so if you are skinny but don’t get enough sleep this still applies. Otherwise healthy adults lose their ability to control blood sugar without getting enough sleep, and the less sleep someone gets, the more likely they are to develop a problem. Compared to adults who sleep seven to eight hours a night, people who sleep six hours are 1.7 times as likely to develop diabetes, and people who sleep five hours are 2.5 times as likely to develop diabetes. 8. People who sleep enough have better moods and fewer problems with depression and anxiety. People who sleep less tend to have more symptoms of depression, lower self esteem, and more anxiety — though that’s an association and it’s possible that those symptoms cause people to sleep less. Still, a review of studies shows that sleep loss has an even stronger effect on mood than it does on cognitive ability or motor function, which is a strong indicator that sleeping more could help. 9. People who get more sleep have healthier skin. Along with mood disorders, sleeping poorly is also associated with chronic skin conditions. Some research shows that poor sleep, depression, anxiety, and chronic skin problems all go together. A study published in Clinical and Experimental Dermatology found that «good sleepers» recovered better after ultraviolet light exposure, and their skin also recovered more quickly after having tape stripped off of it. They also showed fewer signs of aging. People make riskier financial decisions if they are tired. REUTERS/Brendan McDermid 10. You’ll spend less time and money at the doctor. People who score high on a «sleepiness scale» use 11% more healthcare resources than their well-rested brethren. Sleep troubles caused by sleep apnea and insomnia cost the US billions of dollars in direct medical costs every year, and that’s even before taking into account the associated lost productivity. 11. It’ll be easier to speak well. We know that people who drive tired are similar to those who drive drunk, but did you know that staying awake too long can cause slurred speech, repetitive word usage, and a slow, monotonous tone? So make sure to get some rest before your next presentation. 12. Getting enough sleep helps prevent migraines and other headaches. If you find yourself cringing due to sudden head pain, look at your sleep schedule. Even though doctors aren’t sure exactly why this happens, multiple studies show that people who don’t sleep enough are more likely to suffer migraines. «Poor sleep quality is uniquely associated with episodic migraine,» write the authors of one recent study (emphasis ours). Additionally, 36 to 58% of sleep apnea sufferers wake up with a throbbing head. Enough sleep helps you stay focused. Sebastiaan ter Burg/Flickr 13. You’ll be more productive at work and more focused at home. The more tired you are, the harder it to concentrate on something, and distraction can take a toll on both work and your personal life. Researchers say that «attention tasks appear to be particularly sensitive to sleep loss.» So if you want to focus — either on a job or a conversation — make sure to get some rest. 14. You’ll make fewer dangerous mistakes. Though we don’t always recognize it, we make more mistakes when we don’t get enough sleep. For some of us that amounts to a typo here and there, which is annoying to our editors, but such carelessness can be more serious. In 2003, the body that regulates medical residents’ hours decided to limit those hours to 80 hours a week with no shifts longer than 24 hours (there’s a reason why medical residents show up frequently in sleep deprivation studies). But a Harvard study afterwards found that if those hours were further reduced to 63 a week, residents slept more and made fewer serious medical errors. The more sleep-deprived group made 22% more serious errors. Famous accidents like the Space Shuttle Challenger explosion and the Exxon Valdez oil spill have been attributed, at least in part, to mistakes made by people who didn’t get enough sleep. But it’s not just these major events: All sleep-deprived workers are much more likely to have a dangerous accident. 15. You’ll see better if you get enough sleep. We don’t function well without sleep. Our bodies get tired and our eyes get tired. The longer you stay awake, the more vision errors you make, ranging from tunnel vision to seeing double to even — eventually, at scary levels of sleep loss — hallucinations.