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5 Foods that Promote Healthy Skin

We all have our favourite moisturiser or skin care routine but healthy skin starts with our dietary choices. Body Mechanics Partners Mindful Chef team up with their friends at Sönd in this article to share 5 foods that promote healthier skin.

Article written by Olivia Parker, Mindful Chef

On a day-to-day basis our older skin cells are constantly replaced by new cells and it’s essential that through our nutritional intake that we supply the necessary nutrients to support cell turnover and growth. Over time our skin will inevitably age, yet there are food choices we can make to promote healthy skin.

Eating a diet that is rich in antioxidants has been shown to have a protective effect, whilst research has suggested that eating a diet that is high in processed foods, refined sugars and unhealthy fats can lead to skin damage and in some cases premature aging. Here are 5 foods that promote healthy looking skin…

1. Salmon
Salmon is one of the best sources of the long chain omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Unlike most other fats, omega-3 fats are considered “essential” and must be obtained from our diet as our body cannot naturally produce them. Research has shown that omega-3s may moisturise our skin and help combat dry or itchy skin caused by skin disorders like atopic dermatitis or psoriasis.

2. Nuts
Selenium is a powerful antioxidant that has been shown to protect against skin damage and age related spots. Brazil nuts are rich in selenium and just 4 nuts provide enough to meet our recommended daily amount (RDA). Consider snacking on Brazil nuts or adding them to salads to meet your daily requirements.

3. Berries
Berries are rich in antioxidants that help fight cell-damaging free radicals. Berries contain high amounts of plant compounds known as anthocyanins that have strong antioxidant properties and give the berries themselves their purple-blue appearance.

As we age our body’s natural ability to fight off free radicals diminishes, which in turn leads to higher levels that can have a detrimental impact upon our skin cells. When there are more free radicals present than there are antioxidants, our skin cells begin to weaken and show signs of ageing.

Collagen and elastin are two proteins that give our skin structure but poor lifestyle habits can accelerate damage to these proteins which can leave our skin sagging in appearance and increase fine lines and wrinkles. A diet rich in antioxidants such as blueberries may help combat free radical damage and promote healthier looking skin.

Image of red smoothie being poured into a class surrounded by berries

4. Beans
Research has shown that a variety of beans, in particular navy and black beans can enhance gut health by improving the function of our intestinal barrier and increasing the number of beneficial bacteria within the gut itself. A healthy functioning gut is integral to our physical and mental wellbeing and it should come as no surprise to hear that gut bacteria (or lack thereof) can lead to skin allergies such as eczema and rosacea.

5. Oranges
Vitamin C is a water soluble vitamin that’s commonly associated with oranges. Vitamin C is a super antioxidant that helps produce collagen that helps strengthen our capillaries which are vital to supplying our skin with nutrients. Other notable sources of vitamin C include blueberries, broccoli, guava, kiwi fruits, sweet potato, strawberries and blackcurrants.

Image of Harissa chicken, cucumber & orange salad
Image of Harissa chicken, cucumber & orange salad
Image of a team of 4 people sitting around a table discussing work with laptops.

How Delegation and Outsourcing Can Relieve Your Occupational Stress

Photograph of Sarah Banks from Banks' Business SolutionsSarah Banks of Banks’ Business Solutions provides outsourced support to sole traders and small businesses. She has been providing admin and marketing support to Body Mechanics for just over two years, so we know first hand how valuable getting support is.

This article is aimed at those with small business or who work alone and are looking at how they can relieve some of the stress associated with being a business owner.

In the corporate world, it’s natural to delegate, indeed it’s encouraged. It’s widely understood that working as a team, with the best individual for each task doing their work to the best of their ability, enables projects to be completed successfully. It doesn’t matter what the industry, whether it’s a café, a hospital or a firm of solicitors, this is the working practice we’ve come to accept as best practice.

But in the world of self-employment, we’re no longer part of a team with a manager for support and colleagues to share the workload with. We’ve stepped out on our own and often, that means we feel we have to do everything alone. There’s a tendency to take on every task ourselves, whether we know how to do it or not, whether we have the time to do it or not, and this is a major source of stress for the self-employed and freelance community.

Around 60% of new businesses fail within five years, and 20% of that number within the first year. Commonly cited reasons for these failures are a lack of business plan and poor cash flow, but there’s one factor that doesn’t get talked about so much - stress.

 

"Outsourcing is simply delegating your business tasks to another business or freelancer."

 

There's so much to do and only one person to do it, that stress does increase when you're self-employed or a freelancer. From finding the work to completing it, to dealing with invoicing and chasing late payments, to making mistakes along the way; there are many stress-generating activities in our day to day lives and it can feel impossible at times.

But it doesn't have to be that way. You might not be part of a team anymore, but you can create your own team, and you can do that through outsourcing.

Outsourcing is simply delegating your business tasks to another business or freelancer, and yes, it can seem scary entrusting your business activities to someone else, but the benefits of doing so can relieve the stress and make your business stronger as a result.

Remember that you're not delegating to employees, but seasoned professionals and business owners just like yourself, so, trusting in their abilities to do the job well and in their own way, is something I always emphasise with my clients.

Outsourcings vs hiring - how to get it right

It can be stressful going through the outsourcing process and finding the right people to make up your business team, so here are some key considerations to bear in mind:

Understand IR35 regulations

If you’re hiring someone and treating them as an employee, but paying them as a contractor, you might be falling foul of IR35 regulations. In a nutshell who you outsource to, should set their own hours, methods of working, be able to outsource that work themselves if needed (i.e., it’s what they do you’re paying for, not the individual), and the arrangement ends when the work is complete. The regulations do come with some costly fines so make sure you understand them thoroughly, and check with your accountant for their advice.

Ensure your freelancer is properly setup

It can be scary entrusting your business activities to someone else, but do you know how to tell if they’re prepared for the job? Working from home has become the norm, so don’t be concerned if you see their kitchen or living room on camera, but do ensure they have insurance, a contract that covers you both, a good understanding of what you’re trying to achieve, and that they offer their own ideas and suggestions on ways to make it happen.

Remember, you’re outsourcing to a professional not an employee.

Understand what you can outsource

Really, any part of your business can be outsourced to a freelancer or other small business owner. Some of my clients outsource the tasks they hate, others outsource the tasks that take them a long time to complete, others will outsource additional services to a freelancer so they can offer their clients more, like SEO services if you’re a web designer, for example.

Consider what’s causing you the most stress in your work life right now.

  • Is it not enough time or energy to get everything done?
  • Is it not having the skills or knowledge to complete essential tasks?
  • Do you simply want to devote your entire work hours to your clients and outsource everything else?

The answers to these questions should guide you toward the kinds of tasks that are ideal for outsourcing for your business. Generally, tasks can be split into the following areas:

Administrative – from getting the books done to data entry, audio transcription and taking minutes of zoom meetings. There are a wide range of admin-based tasks that can be outsourced from your business, usually to a Virtual Assistant who specialises in that area.

Customer support – from client follow-ups to virtually answering the phone, if you have a lot of clients who regularly contact you for support or further information, this can be a huge drain on your time. A customer support assistant can help you streamline your processes, or take care of some of these tasks for you.

Marketing – email newsletters, social media, website design and support, search engine optimisation, advertising, etc there are so many marketing tasks to contend with, that marketing is one of the most commonly outsourced areas. This is where I personally outsource the most, as I’d spend too much time on this and I’m not a marketing expert!

As an online business manager, I help business owners save time by simplifying the technology they use, but also by identifying the tasks they can outsource and how to find the right freelancer or business to ensure this delegation is a success. I guide my clients through what they’re trying to achieve and the best way for them to do that, in alignment with their own values and goals.

I’d love to help you save time, resources and free yourself from some of the stresses of being self-employed through delegation. To find out more, why not hop on a call with me and see what you could achieve through outsourcing.

Banks' Business Solutions LogoContact Sarah if you would like to know more.

Sarah Banks, Online Business Consultant
Banks' Business Solutions
www.banksbusinesssolutions.co.uk

5 Ways to Improve Your Sleep

This article first appeared as a blog on https://fiit.tv/

Stress can disrupt the quality of our sleep, which in turn can result in reduced energy, brain fog, and a general lack of engagement. Our partners at Fiit highlight 5 ways we can get our sleep patterns back on track during stressful times.

Sleep is important. Like… really important.

We spend more than a third of our lives throwing Z’s. And sleep problems impact around 45% of the world’s population.

Professionals talk about the four pillars of health: exercise, relaxation, nutrition and sleep. The first three are conscious decisions. The fact you’re reading this means you’re probably smashing the first one. So how can we get the best out of our sleep?

1. CARDIO
Exercise does an excellent job of making us tired. Cardio improves our performance on the mat. But it also boosts our performance in the bedroom. And yes, we’re still talking about sleep.

Regular cardio helps stabilise your mood and relax your mind. Helping you get to sleep quicker.

One study showed that exercise can halve the time it takes for you to get snoozing – giving you an extra 41 mins a night. Which sounds as luscious as it does luxurious.

2. STRENGTH
Turns out pumping iron makes for a good night’s kip. Which makes us slightly jealous of Arnold Schwarzenegger.

Resistance training results in lots of micro muscle tears. For your body to repair them, it changes your glucose levels, blood pressure and boosts your metabolism. And this reduces stress indicators like cortisol – which can be a real pain in your sleep side.

3. YOGA
Getting bendy does more than open you up and feel amazing. Just like strength, yoga can lower blood pressure and cortisol levels.

One survey found that over 55% of people report better Z’s when they zen.

Which is fair enough. Because sleep seems like a logical step after savasana.

4. BREATHWORK
We’re not talking about everyday breathing. Although that it’s pretty damn important.

We’re talking about deep breathing exercises and techniques. And they’ve been known to improve your mental and physical well-being.

This works by slowing down the heart rate, lowering blood pressure and relaxing tension – giving you a lovely feeling of calm. The more you do it. The more you can replicate it when your head hits the pillow.

5. ROUTINE
One of the best ways to improve your sleep is to sync up with your circadian rhythm.

This is your body’s natural sleep-wake cycle. And working your routine around it is an absolute game changer. Try and get up and go to bed at the same time each day and exercise at the right time.

We recommend getting your cardio in early. Your strength during the day. And yoga and breathwork at night.

Plus, you can schedule any of these classes into your Fiit app. Locking in a routine. And adding some extra accountability.

If you’re new to Fiit and you’re looking to get sleepy – we’ve got a huge variety of cardio, strength, yoga and breathwork classes – specifically designed to take your fitness to the next level. And your sleep.

Want to improve your quality of sleep through fitness?

Click here to get access to Fiit.

Find out more about our partners Fiit by clicking here.

7 Ways to Level Up in 10 Minutes

This article first appeared as a blog on https://fiit.tv/

2,580 people are born.

Lightning strikes the ground 26,400 times.

Oprah earns $1,900 USD.

And...get this...there are 15,000,000 orgasms (it’s nice to know someone’s happy).

It turns out a lot can happen in 10 minutes. And we’ve got a lot of 10 minute classes. See where we’re going with this?

Here are 7 ways to level up with our 10 minutes workouts.

1. BOOST YOUR PRODUCTIVITY
Work faster, smarter, hit targets, get promoted. Sounds easy, right? Exercise increases blood flow to your brain – which helps clear your mind and improve problem solving skills. Can’t crack an idea? Got a busy afternoon? A tight deadline looming? Our 10 min classes could be just what you need.

Try an Energy Shot or Energising Flow and notice the difference.

4. WAKE UP LIGHTER
Workouts help you relax and promote better sleep. And it’s not just because you’re tired. The better you sleep. The better you feel the next day.

Try adding a Chaser to the end of a HIIT or strength workout. The 10 minutes extra will improve your performance on the mat. And give you a fuller forty winks.

5. BOOST YOUR MENTAL HEALTH
It’s not just a physical thing. Pumping blood reduces anxiety and stress, and helps you feel more balanced. If you aren’t feeling yourself or you’re distracted, a little 10 minute mover is the perfect elixir.

2. OPTIMISE YOUR DAY
Peak performers pack a lot in. But they’re smart about it. They know that exercise is important. But so are the thousands of other things they need to do. With Fiit, you can schedule classes to work around you. If you’ve got 15 minutes between meetings – then it’s probably a nice spot to book in a 10 minute yoga flow.

Simply find the class. Hit ‘Add class to calendar’. Pick a time. And you’re good to go.

3. SHOW UP BRIGHTER
Hit the mat and people notice. It’s all to do with those scrumptious endorphins. HIIT, strength, yoga, pilates – they all give you that feel-good feeling – even after 10 minutes. And nothing looks better than feeling good.

6. ROLL WITH CONVENIENCE
Fast and fiery workouts have never been easier. With the world’s best trainers ready to rumble at the swipe of a screen – your best is always in reach. With Fiit, you’ve literally got a pocket-sized gym – 24/7.

10 minutes? Let’s go!

7. HAVE IT ALL
Literally. Fitness, friends, work, family. They’re all part of life’s rich tapestry. But we only have space and time to do so much. So, let’s make the most of it. Think carpe diem. But only 10 minutes and probably sweatier.

If you’re looking to squeeze a bit more in, we recommend a Wind Down before bed and Morning Mobility first thing.

Find out more about our partners Fiit by clicking here.

Image of lady running in a wood

One Year of Covid

What it’s meant for us and our clients

I think it’s safe to say, that the past year has been one of uncertainty and adaptation. A year where things changed at a moment’s notice, presenting us all with new challenges, and bringing many aspects of our lives together unexpectedly. For many, it’s been a time to reassess our priorities; how we actually choose to live our lives, to engage with the world around us and how we look after ourselves.

Key issues which have come to light, receiving extensive media coverage, are how we stay connected to our friends and family, as well as managing our physical, mental and financial health effectively.

We’ve relied heavily on technology to communicate both inside and outside of work - Zoom call anyone? Staying in contact with the ones we love had never been so important, especially for those who lived alone or felt isolated.

We’ve suddenly realised that having an hour to exercise outside is actually extremely valuable and activities such as walking, running and cycling have increased in popularity, not to mention borrowing the neighbour’s dog!

"enjoying green space, promotes relaxation and a sense of wellbeing"

Outdoor activities aren’t only good for our physical health, but our mental health as well - a change of scene, some Vitamin D (if we’re lucky) and enjoying green space, all promote relaxation and a general sense of wellbeing. Meditation and counselling have also been advocated as ways to maintain balance and good mental health.

Arguably the most divisive aspect of Covid has been the financial impact experienced by people. Some have been able to work from home and have managed to save money through reduced travel and the closure of coffee shops and restaurants, for example. Others have been furloughed, receiving reduced income, but have managed to achieve a financial balance, again due to reduced expenditures associated with work. And many, have unfortunately been unable to work, have had to seek Government assistance and have struggled to make ends meet.

All of the above have presented us, in one way or another, with challenges, stresses and in some cases, opportunities - a strange and potentially contentious thing to be saying during a global pandemic.

The Body Mechanics team has been in touch with many of you throughout the year and we’ve listened to what you’ve found challenging and why.

Compartmentalisation - both lockdown and Covid restrictions have highlighted how disruptive the blurring of boundaries can be. We used to live our lives in relatively ‘neat’ compartments - we had a work life, a home life, a social life - which would establish a routine around the tasks we did, the people we interacted with and the times we did them; these compartments provided us with a framework for our lives. Covid has disrupted our norm, our order, our routines and habits. Work is now in our homes. Socialising sometimes feels like an extension of our work meetings, having catch ups online. Covid has meant that all of these elements have become intertwined, leading to more roles being assumed by individuals, challenges around prioritisation, time management and balance. We’ve heard many of you say you have a newfound appreciation for teachers!

The re-establishing of boundaries is essential but can be difficult and ever changing.

Creativity - 'lockdown lethargy’ has been a term adopted by the media and used frequently to describe how our emotions and energy have dropped due to the disruption, uncertainty, and restrictions Covid has imposed on our lives. Living both with and in the unknown has forced us to look at things differently and to get creative. How can we work with the new normal - our work patterns, childcare plans, general day-to-day living? How we can stay active - do we stick with our normal activities, or do we take up a new sport or hobby, or both? How do we stay social - should we use different forms of technology, should we use social media platforms, should we schedule contact or keep it spontaneous? How can we stay engaged and keep ourselves entertained, without our activities and distractions becoming part of the monotony? How can we balance everything under Covid restrictions?

Contingency - perpetual changes have meant we need to be in a constant state of preparedness; to have a plan in place ‘just in case’ This can be exhausting. It’s an uncomfortable way to live and can create stress and anxiety. Many of us will need some form of contingency plans around day-to-day life, our work patterns, our family life and childcare. For others, contingency has focused on restricted levels of work and finances; trying to make income, savings and expenditure balance, or at the very least, how to minimise debt.

We’ve summarised them into The 3 C’s

Covid has been an emotional rollercoaster and yet despite all the challenges, the stresses and the disruptions, many positive things have been learned. We’ve had to reassess our priorities and look at what we consider to be necessities and luxuries. We’ve learned to enjoy the simple pleasures. We’ve realised just how valuable technology is and how having that connection, whether it's for work or for socialising, can be crucial in terms of feeling a part of a team, a friendship or a family. We’ve learned that looking after ourselves, properly, is essential. We’ve also learned how widely the NHS and Keyworkers support society and community.

A year of Covid has been very different for us at Body Mechanics too. Our hands-on treatments with both corporate and individual clients were stopped overnight. Contact with our clients was severely reduced. The Team had to stop working and no income was received. The client facing part of the business was put on hold.

Covid made us look at Body Mechanics differently - the services we provide, how we provide them and how we needed to strengthen what we offer; how can we adapt to Covid restrictions and make the business more robust in the future? We saw lockdown as an opportunity to spend time on business planning and development. In this and the upcoming editions, we’ll discuss exactly what we did, how it will benefit you and how you can access our new services and products.

To start, you will find an overview of our new Body Mechanics Membership and our new library of Resources, putting convenience and consistency at the heart of your wellbeing schedule.

The Body Mechanics Team are very much looking forward to seeing and helping you all again.

If you have any comments, questions or suggestions, we’d love to hear from you. You can email us at enquiries@bodymechanics.co.uk

The Mindful Chef Approach to Nutrition

The Mindful Chef Approach to Nutrition

This article has been adapted from Mindful Chef 

Mindful Chef and Body Mechanics don't believe in meticulous calorie counting or following strict or faddy diets. We simply like incredible tasting, ethically-sourced ingredients that benefit you and your body. 

Instead of sending processed foods or cheap fillers with hidden ingredients that aren't good for you, Mindful Chef chooses to load their recipe boxes full of fresh produce that will help you look and feel your best. 

Amazing dishes start with amazing ingredients and Mindful Chef are proud to work with some of the best suppliers in the country. Farmison, the UK's “Butcher of the Year” supplies them with 100% grass-fed heritage beef, our free-range poultry comes from Traditional Norfolk Poultry and James Knight of Mayfair supplies them and Buckingham Palace with the freshest fish - never frozen or air-freighted. 

The Mindful Chef Approach to Nutrition

Eating Mindful Chef recipes on a regular basis has visible health benefits. After a few weeks of receiving Mindful Chef food boxes, customers report feeling great! Clearer skin, more energy, more focus and feeling leaner are just some of the benefits of following a mindful diet. It's no surprise that Mindful Chef is the Official Nutrition Partner to the English Institute of Sport - powering our best athletes in the build-up to major competitions. 

The Mindful Chef Approach to Nutrition

There's no fasting or crash-dieting, you'll find yourself eating heaps of nutritious vegetables and fantastic, flavoursome natural food. All recipes are designed to encourage you to eat food that benefits you and your body. 

Recipes are under 30 minutes and have less than 8 steps. Boxes are designed to slot into your lifestyle, not get in the way of it. As boxes are insulated, produce will stay fresh for up to 48 hours so you don't even need to be in for delivery.  

 

How Do I Get My Recipe Box?

Get 25% off your first two boxes using the code BM25
https://www.mindfulchef.com/
 

The Truth Behind 75% Of Sickness Absence

This article first appeared on North East Connected in 2017

  • 75% of sickness absence is due to stress or musculoskeletal disorders (MSD’s) and 40% of those days lost are attributable to work related illness (source: Health and Safety Executive 2014/15)
  • There is a gap in current healthcare system between the NHS, which is a free resource but overburdened and Private Health Insurance, which is circumscribed by cost. With an aging population and ever fewer resources, this gap will widen
  • The suggestion is that employers are asked to increase their level of investment in employee health and wellbeing programmes as part of their corporate social responsibility and HR best practice
  • That health and wellbeing programmes should be part of an organisation’s business strategy
  • Body Mechanics Remedial work with businesses to deliver tailored health and wellbeing programmes on-site to employees. They include massage, nutrition plans, Pilates and personal training programmes
  • Body Mechanics Remedial stands to support employers in being proactive towards employees health and wellbeing – ‘prevention is better than cure’

INFOGRAPHICS AND STATS

For every £1 spent on health and wellbeing programmes, the organisation recovered £4.17 in programme benefits (source: Health Work Wellbeing study in collaboration with PWC)

Case study infographic for global email marketing company, showing:

  • 100% say it helps maintain their general health and wellbeing
  • 93% of staff attending regularly
  • 50% use the service to help manage stress
  • 22% use it for treatment of a specific injury
  • 87% say it helps their working performance