A wellbeing publication for businesses wanting to tell their wellbeing story. Produced by national journalists we provide in-depth features on everything you need to engage your staff regarding wellbeing at work, from our environment to physical and mental wellbeing. In every issue we feature a people story, a workspace story, an interview with a leading figure in wellbeing as well as nutrition, self development, and exercise - and we cover all the latest trends in our news pages. The unique offering allows each company to own their content with bespoke pages where you can share staff news, your wellbeing diary and your vision - as well as your company logo on the cover. We aim to inspire, and encourage all our readers to always see the bigger picture. In our first issue we're delighted to feature an exclusive interview with Paula Radcliffe, who explains running is more than just sport - it makes her feel alive!

A wellbeing publication for businesses wanting to tell their wellbeing story. Produced by national journalists we provide in-depth features on everything you need to engage your staff regarding wellbeing at work, from our environment to physical and mental wellbeing. In every issue we feature a people story, a workspace story, an interview with a leading figure in wellbeing as well as nutrition, self development, and exercise - and we cover all the latest trends in our news pages. The unique offering allows each company to own their content with bespoke pages where you can share staff news, your wellbeing diary and your vision - as well as your company logo on the cover. We aim to inspire, and encourage all our readers to always see the bigger picture. In our first issue we're delighted to feature an exclusive interview with Paula Radcliffe, who explains running is more than just sport - it makes her feel alive!


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zone wellbeing

at work



00_Cover (FINAL).indd 1 11/03/2020 12:04

“ The best view

comes after the

hardest climb ”

00-03_contents/Eds letter(FINAL).indd 9 11/03/2020 09:11


page 22

page 7

2 Column: CEO Chris Roberts

2 Welcome: Letter from the Zone

7 People: Post Growth Society

11 Workspace: Why Plants Matter

16 Interview: Paula Radcliffe

20 Company Wellbeing: Diary

22 Into the Field: Matt's Mindset

28 Guides: Trends

30 Guides: Nutrition

32 Guides: Move

34 Guides: Develop

page 30


00-03_contents/Eds letter(FINAL).indd 1 11/03/2020 09:11

What does wellbeing

mean for you?

In contemplating this question I'm prompted to consider ways to improve

my life now. Wellbeing for me is about small steps, incremental changes

to health, work and personal life – and keeping a balance. For some that

means being a weekday vegan or disconnecting from social media. Wellbeing

can also mean enjoying a bacon sandwich at a coffee shop stop on a

bike ride, enjoying a few drinks with mates or sharing a Sunday lunch with

the family. There’s no absolute 'one way'. But one thing science can tell us

about wellbeing is that a healthy and a balanced lifestyle and a quality

environment at work and at home has a positive impact on how we feel

about ourselves and how we are every day. At Intrinsic we pride ourselves

on ensuring that the buildings we work with are cared for and provide the

optimal environment for the people who occupy them, from heating and

ventilation to air conditioning, lighting and lifts – it all makes an impact on

our wellbeing. And at Intrinsic we’re a team with a shared wellbeing vision.

We’re proactive and positive and we work hard, but work isn’t the thing that

defines us. In this issue we share with you the story of Team Intrinsic member,

Matt Cox's training. A relative late starter, Matt has thrown himself into

triathlon, and as a result is regularly on the podium at events such as industry

favourite, JLL's Property Triathlon. If you fancy your place on the podium (or

just want to get to the finish line), turn to page 19 for our team training plans,

and to read about the company's wellbeing activity, and events this Spring.



00-03_contents/Eds letter(FINAL YUMPU).indd 2 17/03/2020 15:20

“The more efficient

your body, the better

you feel, and the more

you will use your

talent to produce

outstanding results.”


00-03_contents/Eds letter(FINAL).indd 3 11/03/2020 09:11


04-05_eds letter Zone (FINAL).indd 4 11/03/2020 09:03

from the



Wellbeing at work is on everyone’s agenda. But what does it really

mean? And how does your business deliver it? Research has found

that employees want to engage with their company and to be

known for who they are inside, and outside, the workplace. In our

feature on page 7 we reveal that 85 per cent of British workers say

they experience stress regularly. Stress is a key driver for days off

and today's employees expect their company to be proactive and

provide information and support for mind, body, emotional health

and personal development.

But if you’re a small or medium-sized business owner, where

do you start? Do you invest in free personal training sessions, a

wellbeing App or sleep pods – all of these, or none? Who do you turn

to, and how do you show the world you are doing something about

wellbeing and that you care about the people who work for you?

We’ve got the total solution in the form of one product, The

Zone magazine. This premium, information-packed publication is

produced by national health journalists and creative professionals.

And the magazine is the first wellbeing solution from Intrinsic

Wellbeing Ltd, a consultancy that bonds the expertise of facilities

management with leaders in health, fitness and wellbeing.

Print is to words what vinyl is to music – it tells more than a story

– it provides an experience. Taking time out to enjoy reading our

articles, maybe having a coffee as you flick through the pages, is

a mindful exercise, and we hope you absorb more than you would

when you’re scrolling through 'listicles' on your phone.

As well as providing the highest quality articles on wellbeing

matters, we give your company a hub where you can share your

corporate wellbeing initiatives in layman’s terms, as well as your

staff’s news and accomplishments, from taking part in triathlon to

raising money from Dry January, doing their first 5K, or volunteering

at an event. All you need to do is send us news and stories via our

easy to fill template and we’ll craft your story into great content.

The Zone magazine will also do your content marketing and PR

for you – as well as engaging your staff and team.

Don’t forget to ask about tailored optional extras including

workshops, team-building weekends, and PR and content services,

specific to wellbeing.

Contact us about wellbeing hello@i-wellbeing.com

& about the magazine hello@thezone-mag.com

@ thezone_mag

“ Print is to words

what vinyl is to

music – it tells

more than a story

– it provides an



04-05_eds letter Zone (FINAL YUMPR).indd 5 17/03/2020 15:19

12-15_Why plants matter(FINAL)KF.indd 13 12/03/2020 14:41


There are 168 hours in a week and for many of us a good proportion of that time is spent

at work. Our work identity is aligned to our personal identity and therefore the personal

matters: people matter. Every issue we explore the themes, issues and discussions around

what makes people happy, productive and helps them to be their best self.


000_Openers(FINAL).indd 9 11/03/2020 13:53

Work. Life.



Those working at the forefront of design suggest the

modern workplace represents a person’s identity and

should therefore reflect their needs for physical and

emotional wellbeing. Matthew Cox reports

We’re living in what some are calling a post-growth

society, in which a company's GDP becomes less

important to an employee than the new metrics

of success such as wellbeing, emotional fulfilment and doing

social good. Wellbeing at work is more than a buzzword, catchy

phrase, or a box to tick, it relates to "all aspects of working life,

from the quality and safety of the physical environment, to how

workers feel about their work, their working environment, the

climate at work and work organization," says The International

Labour Organization. And according to the Nespresso Professional:

Workplace Futures report discussed here, 95 per cent of office

workers say the quality of their workspace is important to their

mental health.

The importance of company values

Businesses in 2020 are offering more than just a salary and

a desk, as work becomes inextricably linked with employee’s

identities, and as noted above, how they feel about it all. It is

becoming increasingly important that the values of a company

and its employees are aligned; according to professor Jeremy

Myerson, from the Royal College of Art’s Helen Hamlyn Centre

for Design, employees need to feel they are doing something

worthwhile in what he calls a "human landscape". The workplace

is where a company connects with its employees, and offices

of the future will send out clear communications about the

company, and its ethos through design and services. Even simple

things like providing high-quality coffee (unsurprising that this is

highlighted in a report by Nespresso) can send a strong message

with 75 per cent of employee’s believing this shows an employer

cares about them according to ComRes who surveyed 2,772 UK

workers for Nespresso about the impact of coffee and other office

perks on their engagement and well-being.

Always on? Prepare for burnout

The way we work has drastically changed over the past decade,

with a digital transformation enabling workers to build their

professional identities whilst combining work with travel, play

and exploration. But this "always on" hyper-connectivity has led

to an increase in concern amongst employers for the wellbeing of

employees. Hardly surprising when 85 per cent of British adults

said they experience stress regularly. According to HSE (Health

and Safety Executive) work-related ill health accounts for some

28 million working days lost a year in Great Britain. By far the

biggest cause of this – up to half of all work-related absence in the

education sector – is stress and related mental health issues. And

in May 2019, the World Health Organisation (WHO) officially

identified workplace burnout as an occupational phenomenon,

and are about to embark on the development of evidence-based

guidelines on mental wellbeing in the workplace.

Responding to burnout and stress with wellness programmes is

the focus of many businesses and the workplace wellness market

is expected to grow from £38bn in 2017 to £52.2bn in 2022


08-10_Worklife balance(FINAL).indd 9 10/03/2020 16:24


according to the Global Wellness Institute. It’s predicted that by

2030 workspaces will have been radically overhauled to allow

workers to create spaces that allow solo work, collaborative work,

and spaces for socialising as the need arises, creating a more

human-centric landscape.

Every individual has different needs, different methods of

working and as we move forward the focus on workplaces will

give businesses the ability to adapt spaces to fit their workers’

moods or their preferred style of working. The report has found

that busy open-plan, repetitive, bright and noisy offices will be

replaced by closed spaces, low-lighting, noise cancelling materials,

quiet zones and focused workspaces.

How tech improves wellbeing

Additionally, the use of integrated technology within the

workplace will reveal conditions for optimum employee

performance based on personal goals, allowing for new sentient

spaces using the smart technologies for personalisation.

Artificial Intelligence (AI) can also liberate office workers, with

almost half of UK workers stating that AI can reduce mundane

tasks. In doing this, it gives workers space to complete tasks that

require collaboration, creativity and in turn will increase humanto-human

interaction. And according to a recent study, highperformance

organisations are up to five and a half times more

likely than lower performers to encourage individual, team and

leader effectiveness in collaboration.

Social work

There has also been a shift in thinking around rest and breaks.

It is now culturally accepted that taking multiple breaks and

increased sociability in the workplace is beneficial, and the

research from ComRes backs this up with 67 per cent of workers

feeling more productive after a coffee break. Other developments

we can expect to see include, "Worktel" – a space to work,

play and stay, allowing groups working on projects to work in

socially-focused spaces, with food and drink operations available

continuously and additional entertainment provided. And as

the workforce becomes increasingly diverse and multi-faceted it

is expected that companies will adapt to become more flexible

allowing employees to work and collaborate wherever their work


08-10_Worklife balance(FINAL).indd 10 10/03/2020 16:24


“ Gymshark

typifies the


type of company


wellbeing with

a focus on mind

and body ”

or leisure travel takes them, labelled "Location-Independent

Digitals" or LIDs by The Future Laboratory. These LIDs could

lead to a rise in innovative spaces with flagship offices located

worldwide acting as central drop-in hubs, and an increase in

flexible, community work hubs like WeWork potentially being

located on every high street enabling employees to work to

their own schedules in a location that suits them and their

current lifestyle.

Wellness-enabled space builds resilience

Another key role of the future workplace will be its role in

facilitating resilience through the optimisation of physical,

emotional and mental wellbeing. Gymshark typifies the forwardthinking

type of company embracing wellbeing with a focus on

mind and body, and in 2019 the fitness apparel brand opened two

fitness studios, a vast state-of-the-art weights room and CrossFit

rig, an indoor running track and outdoor strongman yard, all

made available for their 300-strong staff plus two guests each

at their Birmingham HQ. In London it’s the trend-setting coworking

spaces which are leading the charge for on-site facilities,

including Uncommon, based in Liverpool Street. The cool offices

house a Peleton studio, the leading cycle class designed for home

workouts, and the company's research found that 92 per cent of

UK office occupiers prefer "wellness-enabled buildings".

Slow down you’re moving too fast

But it’s not just about upping activity. An increase in the design of

social and pause spaces, along with integrated technologies, will

be part of a holistic approach of "slo-working" with businesses

encouraging employees to decelerate, take a break, communicate

with others and work at a pace and time that suits them.

Technology is also being used to help to give wellbeing

feedback with biosensors on stress factors such as heart rate,

heart variability and even hormone levels, reminding employees

to drink, eat, exercise, relax and monitor their working patterns.

A natural way

Resilient workplaces will also see an increase in what’s known as

‘biophilic’ design where to increase occupant connectivity to the

natural environment there is a direct or indirect use of nature,

space and place conditions. The focus is not just the introduction

of plants to the workspace (see page 12), but the use of natural

materials in the design of workplaces such as living walls and

even "plantronics", nature-inspired audio to create a biophilic

experience. There will also be an increase in the use of natural

light within the office. An absence of natural light was linked to

making almost half of 1,604 office workers who were questioned

feel gloomy, according to research by futureworkplace.com

discussed in the Harvard Business Review.

The future is bright

The Workplace Futures report has highlighted a shift in thinking,

and a fresh approach to holistic wellbeing. It predicts a shift

to a more fluid workforce, allowing employees to work in

multiple locations, in ever more personalised spaces tailored to

the employee's mood and current needs, allowing individuals

to optimise themselves and express their own identities. The

increased focus on resilience culture will see more emphasis

put on design to help address wellbeing through quiet spaces

and a more relaxing environment, whilst also encouraging the

"slo-working" movement in order to discourage burnout. This

change in focus should increase the happiness and wellbeing

of workplaces, allowing individuals to be more aligned with the

companies they work for and the impact could potentially be an

increase in the company’s productivity and performance – as well

as healthier, happier, fitter staff.


08-10_Worklife balance(FINAL).indd 11 10/03/2020 16:24


There's a consensus among designers, developers, and engineers – our buildings are

vital for wellbeing. They are living, breathing spaces that absorb energy, affecting our

mood and productivity. The air quality, temperature, lighting and how we move in the

space we occupy at work all play a part in workplace wellbeing.


000_Openers(FINAL).indd 10 11/03/2020 13:53

7 reasons

Why Plants


Research has found that bringing the

outside in can help us feel more

productive and creative, less stressed,

and healthier at work. Here are seven

reasons why plants matter for

employees – and their employers.


12-15_Why plants matter(FINAL).indd 9 12/03/2020 11:09


1They help to reduce stress

A 2010 study by the new University

of Technology, Sydney, found

significant reductions in stress among

workers when plants were introduced

to their workspace. Results included a

37 per cent fall in reported tension and

anxiety; a 58 per cent drop in depression

or dejection; a 44 per cent decrease in

anger and hostility; and a 38 per cent

reduction in fatigue.

Although the study’s sample size was

small, researchers concluded: “This study

shows that just one plant per workspace

can provide a very large lift to staff

spirits, and so promote wellbeing

and performance.”

Proponents of colour psychology argue

that the colour green has a relaxing and

calming effect – so decorating offices

with this shade could potentially have a

similar affect to introducing plants to

the workspace.

2They help to increase


Employees’ productivity jumps

15 per cent when previously ‘lean’

work environments are filled with just

a handful of houseplants, according

to 2014 research by the University of

Exeter. Adding just one plant per square

metre improved memory retention and

helped employees score higher on other

basic tests, said researcher Dr Chris


“What was important was that

everybody could see a plant from their

desk,” Knight told The Guardian. “If

you are working in an environment

where there’s something to get you

psychologically engaged you are happier

and you work better.”

3Plants at work help to

reduce sickness and

absence rates

The 2015 Human Spaces report (The

Human Spaces report into The Global

Impact of Biophilic Design), which studied

7,600 offices workers in 16 countries,

found that nearly two-thirds (58 per

cent) of workers have no live plants

in their workspaces. Those whose

environments incorporated natural

elements reported a 15 per cent higher

wellbeing score and six per cent higher

productivity score than employees whose

offices didn’t include such elements.

Some experts argue that adding plants

to the work environment can help to

reduce the risk of sick building syndrome

(the name for symptoms you only get

while in a particular building, usually

an office), although evidence to back up

these claims is hard to find.

A small study by the Agricultural

University of Norway in the 1990s found

that the introduction of plants to one

office was linked to a 25 per cent decrease

in symptoms of ill health, including

fatigue, concentration problems, dry skin

and irritation of the nose and eyes.

“The presence of plants can probably

result in a positive change in the

psychosocial working environment,”

commented professor Dr Tøve Fjeld

in a blog post on the website

ieqindoorplants.com.au. “The resultant

feeling of wellbeing also affects how

the individual assesses his/her state of

health. Against the background of the

psychobiological identity and mankind’s

positive reaction to nature we can assume

that plants have a particular effect on the

sense of wellbeing. This is evidenced by

the fact that the occurrence of symptoms

linked to the indoor atmosphere was

reduced,” she added.

4They make workspaces

more attractive to job


Commenting on the 2015 Human

Spaces report when it was released,

organisational psychology professor Sir

Cary Cooper said: “The benefit of design

inspired by nature, known as biophilic

design, is accumulating evidence at a rapid

pace. Looking at a snapshot of global

working environments, up to one in five

people have no natural elements within

their workspace, and alarmingly nearly


12-15_Why plants matter(FINAL).indd 10 12/03/2020 11:09

50 per cent of workers have no natural

light. Yet a third of us say that workplace

design would affect our decision to join a

company. There’s a big disparity here

and one that hints at workplace design

only recently rising to prominence as a

crucial factor.”

5Plants in the office

clean the air

While humans need oxygen to

survive, plants absorb a gas we don’t need

– carbon dioxide – and combine it with

water and light to produce energy in a

process called photosynthesis.

In the 1980s, scientists at NASA

discovered that plants were adept at

removing chemicals such as benzene,

trichloroethylene, and formaldehyde

from the air, making it cleaner for

humans to breathe.

More recent research led by Dr Fraser

Torpy, director of the University of

Technology, Sydney, Plants and Indoor

Environmental Quality research group,

has found that indoor plants can help

reduce carbon dioxide levels by about

10 per cent in air-conditioned offices, and

by about 25 per cent in buildings that

don't have any air conditioning.

“We found palms beat everything else

for carbon dioxide,” said Torpy. “But when

it comes to volatile organics everything is

the same – it doesn’t matter… A mediumsized

plant (one that is more than about

20cm) will make big reductions to those

particular chemicals.”

6They help to reduce

noise levels

By absorbing sounds (rather than

insulating against noise pollution), plants

help to reduce the distracting effects of

background office chatter. Positioning

larger plant pots in multiple locations

in the edges and corners of a room has

a positive benefit, according to a 1995

paper by researchers at London South

Bank University.

7They can boost creativity

The 2015 Human Spaces report

also found that employees whose

offices included natural elements scored

15 per cent higher for creativity than

those whose offices didn’t include them.

Attention restoration theory discussed

on the website, theconversation.com

suggests that looking at nature – and

even just images of nature – can shift the

brain into a different processing mode,

making employees feel more relaxed and

better able to concentrate.

Choosing the right office

plants for your workspace

If you've read this article and it's made

sense to you, now's the time to take

action. Remember that not all plants

will love to live in your workplace.

When choosing the best plants you

need to consider restrictions such as the

availability of daylight, and how often

they can and will be watered – and who

will take responsibility. The kind of

plants that will thrive in workplaces

include succulents (such as aloe and

cacti), rubber plants and peace lilies.

This article was first published in

August 2013. It was updated in

February 2018 and originally appeared

on CIPHR: ciphr.com/advice/plants-inthe-office/.

“ Images of nature can shift the

brain into a different processing

mode making employees feel

more relaxed ”


12-15_Why plants matter(FINAL).indd 11 12/03/2020 11:09







jump in



drop in depression

or dejection


higher for creativity

than those whose

offices without


fall in reported

tension and


CO 2


37% carbon dioxide 38%

decrease in anger

and hostility

levels by about 10 per cent in

air-conditioned offices, and

by about 25 per cent in

buildings without

air conditioning

reduction in



12-15_Why plants matter(FINAL).indd 12 12/03/2020 11:10


16-18_Interview(FINAL).indd 16 10/03/2020 16:16




Fiona Bugler chats with PAULA RADCLIFFE about

the forthcoming family festival of running,

Run Fest Run, which is contributing to a movement

that is helping to make running more than just a

sport, but a lifestyle that reaches beyond leisure

time and into the workplace.

Three-time winner of the

London Marathon (2002,

2003, 2005), three-time New

York Marathon champion

(2004, 2007, 2008), Chicago Marathon

winner (2002) and until recently the

fastest female marathoner of all time

(holding the Women's World marathon

record with a time of 2:15:25 for 16 years

from 2003 to 2019), Paula Radcliffe is

not just top of the running game, she’s an

advocate of everyone living well, by being

active from childhood through to work

and into old age.

The power of running

"If I was a CEO I would actively encourage

my staff to do things they enjoy," she tells

me. "I would also find ways to enable it

and make exercise easy to access. Simple

solutions are setting up running clubs and

providing on-site showers for staff," she

adds. "Making simple changes means it's

easier to fit exercise into your life."

As runners know, the simple act of

putting one step in front of the other can

be transformational. A recent survey from

findarace.com of 1700 runners found

that most of the runners questioned were

motivated to run to maintain mental

wellbeing and physical health, rather than

challenging themselves and chasing PBs.

"I talk to so many people about running

and the feedback is always the same,

going for a run will make you feel more

alive, more productive and it lifts your

spirits. They say things like, 'I feel good

for the rest of the day'; 'My brain works

better'; and 'I always feel more productive

after a run'" she addds.

Running plays a powerful role in Paula’s

day-to-day decision-making and overall

happiness. "If I’ve got a decision to make,

I go for a run. It gives me perspective.

Other times I go out for a run to think

about nothing at all. I’m on autopilot and

it clears my head," she adds.

Start with the children

Mother of two children, Isla, aged 12, and

Raphael aged nine, Paula is particularly

passionate about parents being proactive.

"We’ve seen it with initiatives such as

the Daily Mile in schools. Increased

activity has led to better productivity

and achievement at school. Sadly, though

research conducted by Run Fest Run has

found that only 22 per cent of parents

spend time doing activity with their

children, and yet 50 per cent spend time

watching TV with their kids. On top of

that, 47 per cent of parents don’t consider

themselves to be a good role model for

their children," she adds.

"Run Fest Run is a family-focussed

event," says Paula. "It’s time to put the

phones down and exercise together – it’s

these simple acts that lead to a healthier

lifestyle for the family – and as a result

for society as a whole," she adds. ‘This

year we’re bringing my Families on Track

event to Run Fest Run. The debut was held

at Durham City Run Festival last year

and sponsored by Atom bank and as well

as at Run Fest Run we’re rolling it out in

Worcester and Newcastle. Mums, dads,

children, grandparents and other family

members complete the challenge of

completing 10K in a continuous relay in

laps of either 1000m, 500m or 250m, on

a safe, enclosed course. It’s fun and doable

for everyone," she explains.

Women driving change

What we do with our leisure time is

changing. As Luxury Magazine pointed

out in 2017, "Where the principles of


16-18_Interview(FINAL).indd 17 10/03/2020 16:16

luxury once centred on extravagance

and exclusivity, the focus today is

shifting towards self-transformation

and wellness." And when it comes to

accelerating the growth of the wellness

industry, women appear to be at the

forefront, as they are when it comes to

consumer spending in general. As stated

in Bloomberg in 2018: "Women drive 70 to

80 per cent of all consumer purchasing,

through a combination of their buying

power and influence. Influence means

that even when a woman isn’t paying

for something herself, she is often the

influence or veto vote behind someone

else’s purchase."

"Mums already know how good

running is for anyone poor on time. It’s

easy to fit in to a busy life, it’s accessible

and you don’t have to rely on a team to

turn up," says Paula. "And mums tend to

organise the family," she adds.

Running is easy to do

"Running is not a skill," Paula explains.

"Every child can run. It’s only later that

society tells you that you cannot run

or you tell yourself ‘I don’t feel good

running,’ then things change," says Paula.

The London Marathon perhaps sums this

up with absolute beginners standing on

the start line with the likes of Paula. It’s

the most inclusive sport of our time. "You

can tailor running to what you want it to

be, 5K every Saturday, once a year, or just

a social thing," says Paula.

Getting the balance right

Running may not be a skill to master but

for many working hard in demanding

“ It’s time to put

the phones down and

exercise together – it’s

these simple

acts that lead to a

healthier lifestyle

for the family ”

jobs mastering balance in training and

life is. "It’s really important to find your

running balance and follow a plan or

schedule that works for you," says Paula.

"But," she warns, "if you’re the type of

person who likes to push in all areas of

life, don’t forget the importance of rest.

Top athletes know when to rest, it’s a key

part of training. Without planning in rest,

you’ll burn out and not perform well,"

she adds. "Tune into your personality, get

to know yourself. If you have a tendency

to push too hard, notice that. Yes, it's

admirable if you can push yourself, for

example do a half marathon, a speed

session and a 12-hour work-day, but it’s

not best for your health – or your running

performance," she says.

For regular runners, Paula also points

out that it’s important to take time to

tune into how your whole body is feeling.

"Set the alarm half an hour earlier to

stretch (a great way of finding your

niggles). I still spend five to 10 minutes

a day strengthening my feet (Paula’s

foot injury famously took her out of the

London Olympics in 2012).

Staying in the moment and

the "Chris Evans effect"

Mindset clearly plays a big part in Paula’s

success. "I always felt I just should do as

well as I could at whatever it is I’m doing,"

she says. Running with the entire world

watching is a pressure that many elite

athletes struggle with. Paula manages to

strip back her thinking and she says she

reminds herself: "Running is just sport.

Something that feels like a hardship

probably isn’t really, when you look at

what people endure in life." And what

about those moments, when she ran

down the Mall, with all eyes on her?: "I

think my ability to stay in the moment is

a skill I have developed over time. I never

thought about what or who was around

me." Paula was known for counting to

100 as she ran to the finish line breaking

world records, now when she wants to get

the best from herself, she says: "I focus

on my breath. I'm conscious as I breathe

in and breathe out," she adds. I suggest

that she’s been influenced by Chris Evans,

the all-round Zeitgeist capturer, who is

fast becoming a new-age entrepreneur

and guru himself (and is also the brains

behind Run Fest Run and the recent

wellbeing event Life Lessons). "I do enjoy

the relaxation and breathing tent at Run

Fest Run," she admits laughing.

For information about Run Fest Run, check

out runfestrun.co.uk. The next event is being

held 22-24 May at Windsor Great Park.


16-18_Interview(FINAL).indd 18 10/03/2020 16:16


What's the wellbeing story at Intrinsic Facilities Engineering? This

issue we're getting fit for a triathlon, stretching out in the office with a

Team GB gymnast, and finding ways to broaden our horizons.

The Intrinsic Triathlon Challenge



train@intrinsic-wellbeing.com for

your personalised plan. You can

then join the training group on

WhatsApp for tips and support.


Bike: A one-hour set that you can

do in a spin class. Or opt for turbo

or a flat stretch of road.

Swim: A 30-minute swim building

up to one hour. Do it at your pool,

in the sea, lake or river!

Run: A set of intervals to boost

your running speed. Do on the

track, the treadmill or at the park.




Cold water swimming

helps beat depression,

boosts metabolism and

reduces inflammation...

What's not to like?


19-21_Wellbeing Diary(FINAL).indd 9 12/03/2020 14:24



4 key exercises for good posture and tension release

Laura Gallagher is a

world class trampolinist. It

was her performance in the

World Championships in 2019

that secured Team GB a 2020

Olympic place. She’s a

determined athlete, the very

definition of resilience, with a

string of international gold,

silver and bronze medals to

her name, dating back to 2007.

▼ Stretch and release using

Single leg squat for balance

and core strength

Stand tall, draw your navel to your spine

and tilt your pelvis forward and back until

it’s in ‘neutral’ to activate your core muscles.

Now lean forward into the position shown,

extending one leg behind. Keep your arms

long and strong and by the body as shown,

or you can extend them in front of you,

keeping a long line from fingertips to toes.

Concentrate on lengthening your body and

retain your balance by keeping a slight bend

in the supporting knee (note Laura has a

uniquely strong core so doesn't do this).

Once balanced, ensure both hips point to

the floor and tighten the glutes, keeping

the 'L' shape: avoid rounding or arching the

back. Make your neck long and visualise a

wire extending from the top of your head

to your feet. Breathe easily, hold and repeat

on the other side. If needed, beginners can

allow the foot of their extended leg to gently

rest on a wall behind for support.


Do a posture and

breath check once a

day. Stand tall, relax

your shoulders and

breathe easily

Let go with a forward bend

The ultimate ‘let go’ movement. Stand with

legs strong and straight, shoulder-width

apart. Clasp your hands behind your back,

breathe in, and as you breathe out, lean

forwards, allowing your arms to rise and fall

towards your head. Feel the muscles in your

neck and head release as you lean towards

the floor, and enjoy feeling a stretch in the

back, chest and backs of the legs. Yogis say

this is good for your complexion as blood

rushes to the face and boosts circulation.

the wall for support

Stand tall in front of the wall and

engage your core muscles. Lean forwards

reaching your fingertips towards the

wall. Focus on keeping your back

straight and your upper body long

and enjoy the stretch in your arms,

shoulders, neck, chest and back.

▼ Reverse plank for a strong

core and a stretch

Position a chair so it can’t roll back when

you put your weight on it, then lower

yourself onto it supporting yourself with

your hands and lift up into the reverse

plank position, extending your legs

out, as shown. Take a moment to check

through your plank: start with the core,

tighten the belt of muscles below your

belly button and tighten your glutes,

ensuring your hips are level and square.

Open your chest and press through your

hands but avoid over-arching your back.

Keep your back long, and shoulders

relaxed and down. Check your legs are

long and strong. If you want to work

harder you can lift one leg off the floor,

hold and repeat on the other side.


19-21_Wellbeing Diary(FINAL).indd 10 12/03/2020 14:24




At Intrinsic we're aware of the ever-changing issues

that go with running a sustainable business and

the importance of a strong environmental policy.

It's great to see this new course for those working in

facilities management based in London.

Thinking of trying


If you've thought about meditation and

mindfulness but don't know where to

start, try the Headspace app. Designed

with people like us in mind, just 10

minutes a day can really help you to

deal with stress and problem-solving.

Upon completion of this course, you will

be able to:

l Identify the key elements of sustainability that

will affect your institution, especially the

financial elements.

IFE recommends Parkrun

The Intrinsic team can frequently be found on

the start line of their local Parkrun on a Saturday

morning. For those who don't know, Parkrun is

held every Saturday in 1040 locations in the UK,

as well as globally. It's a timed 5K run open to

everyone, to walk, run or walk-run. All you do is

register at parkrun.org, print a barcode and go

along to your local event. Your time is recorded

and it's a great fitness benchmark, with a mix of

elites and absolute beginners. We were delighted

to be a sponsor when Junior Parkrun, a 2K run for

children, launched in Eastbourne and it's fantastic

to read about Paula Radcliffe's work with Families

on Track and Run Fest Run on page 16. Why not

try it out? And if you do, don't forget to wear your

Team Intrinsic running kit.

l Make sure that when you buy new equipment or

refurbish, you look at better quality, more efficient


l Find a consistent way of reporting your carbon

data and stick with it.

l Look at your site with a fresh pair of eyes and

define which sustainable technologies would work

for you.

l Put together a carbon plan for your organisation.

l Track your electricity and gas usage.

l Educate building users on how best to reduce

carbon consumption

The course is being held at London Business

Training & Consultancy. Find out more at lbtc.co.uk


19-21_Wellbeing Diary(FINAL).indd 11 12/03/2020 14:24


22-26_Into the Field(FINAL).indd 9 11/03/2020 12:01




It takes more than wet and wild weather to throw Team Intrinsic triathlete

Matthew Cox off track. The Intrinsic FE-sponsored athlete battled the

elements and came in fourth at the Ben Nevis Triathlon and a respectable top

five at Hever Castle. He recalls the season of 2019 when he chose to do back to

back middle distance events. Emma Knight reports.


22-26_Into the Field(FINAL).indd 10 11/03/2020 12:01

After a year away, we – myself

and Intrinsic FE director

Chris Roberts – returned to

Scotland to tame the beast

that is Ben Nevis Braveheart Triathlon, a

tough 70.3 distance race which includes

running to the top of Ben Nevis, and

back down again. I was excited to have

a go at improving on the previous

performance but I also needed to exorcise

some demons on the Ben.

“Fort William welcomed us with some

traditional Highland weather: while

the rest of the UK basked in balmy late

summer temperatures and sunshine,

we battled strong gusting winds and

torrential rain. You know it’s serious

when event organisers pull in all

competitors on police advice halfway

through the bike to don hi-vis vests.

“Little surprise then as race morning

dawned wet, wild and windy and they

announced a truncated route: a single

swim lap shortened further still when the

final buoy took off down the loch, and a

run to just halfway up the Ben instead of

the summit and back.

"But you go with what's ahead of you

and what the conditions are on race day.

Just like in life we adapt and deal with the

obstacles, and race anyway!

Tough conditions

“I love a rough swim and was in my

element as the wind funnelled down the

loch and whipped up the waves. I exited

the water in second place and enjoyed a

quick transition before cycling the first

couple of miles whilst wrestling on my

rain jacket no-handed in a howling gale.

Not the smartest in the conditions, but

ultimately incident-free. The bike was

difficult: the wind picked up after the

first turn and I was blown across the

carriageway, having to concentrate hard

on keeping my weight over the front

wheel. All in all, not a great experience.

But I made sure I stayed in the moment

and just dealt with the challenges as they

came. It's these experiences that build

resilience – on and off the race track.

“Rarely troubled by the call of nature

during a triathlon, on this occasion 56

miles proved the exception to the rule.

When you’ve got to go, you’ve got to go,

but doing so cost me valuable places,

dropping back to around eighth. Despite

this, I managed a quick T2 and gained a

couple of places heading out on the run.

“ The run is a tough one in the best

of weather but on this occasion the

challenging meteorological conditions

combined with vivid memories of

splitting my head open as I ran down the

hill two years previously made it more of

a battle. I dug in and I ran up the Ben with

gritted teeth fighting my mental demons

on the fast descent to finish fourth overall

in 4:10:42.

Life lesson: go with the flow

“After a brief whiskey-fuelled 'R'n'R' and a

few key training sessions, I was ready for

the Hever Castle finale of the UK triathlon

season a fortnight later. Believe it or not,

there are 29 options to this event. I’d

entered the Middle Distance ‘Gauntlet’

comprising a 1,900m swim, 90K cycle

and 21K run.

“In the immediate run-up to the event,

organisers announced that ‘all disc wheels

are banned, high winds expected’. A

further message the day before the race

warned of ‘heavy rain forecast’.

“So out came the wet weather gear

(again) and a safer wheel choice. Arriving

at the beautiful Hever Castle early on race



22-26_Into the Field(FINAL).indd 11 11/03/2020 12:01



22-26_Into the Field(FINAL).indd 12 11/03/2020 12:01



day, news came through of a delayed

start and shortened 60K bike route

because of standing water and debris

on the road. Hanging around in the rain

waiting for the gun wasn’t ideal, but on

the plus side we wouldn’t be racing in the

worst possible conditions.

“Hever’s Half Iron Gauntlet course

starts with a brilliant single loop swim

through the castle’s main lake and a

tributary of the river Eden. I got into a

nice little group of four who worked well

together, breaking away from the main

pack and chasing the leaders. Mentally

celebrating a PB of 29:11 I literally

strolled through the first transition:

conditions underfoot forced organisers

to neutralise the race for this section. The

enforced deceleration was disconcerting

and then I completely messed up by

dropping my water bottle as I crossed the

timing mat back onto live time.

Race tactics

“Once on the bike I had three laps ahead

of a 20K hilly circuit taking in the high

Weald of Kent and the Ashdown forest.

I took the first lap easy as it was very

wet under the tyres, but as the course

dried a little I picked up the pace for the

second lap. The circuit became ever more

“ I ran up the Ben

with gritted teeth

fighting my mental

demons on the fast

descent to finish

fourth overall

in 4:10:42.”

crowded so I pushed hard whenever I

could to get clear road ahead and avoid

getting caught behind cars. Despite being

a shortened route, it was the first time

I’ve genuinely enjoyed racing a middle

distance on the bike. So much so that I’d

definitely consider racing two consecutive

middle distance events this close again –

I had a lot more in my legs on the bike.

“Going into T2 I found myself in

eighth again. I pushed hard out and onto

the first 10.5K lap of the off-road run.

It was pretty muddy and lonely and I

completed the lap in 44:24 but wasn’t

looking forward to the second loop.

However, by now runners from the 10K,

half marathon and Olympic distance

races were also out on the course, which

had two effects. The first was physical

– it was very crowded and churned up

the course into an absolute 'mud-fest'.

The second was mental – it felt so much

easier to keep going with a constant

stream of people to overtake.

Learning from the best

“After a modest sprint against a standard

distance athlete I crossed the line in

3:54:35, fifth overall. I was very pleased

considering the £1,000 prize purse had

attracted a quality field of athletes. The

fact that the slowest podium place was

still a comfortable 12 minutes faster than

me demonstrated a definite gulf in class

– but that's a gap I'm determined to close

with some good training.”

2020 update

Since this report, Matt has continued to

train and race hard for Team Intrinsic,

achieving first place at the Minehead

triathlon and fifth place at the Beachy

Head Marathon in 2019. Read more about

Team Intrinsic's racing highs and lows at

the blog on intrinsic-fe.com.


22-26_Into the Field(FINAL).indd 13 11/03/2020 12:02


The whole is greater than the sum of its parts; each part plays a role in your wellbeing

profile. In the Guides we share news and knowledge and offer tips on how to optimise

nutrition and move your body. There is no final destination, wellbeing is a process, and in

the Develop section we explore ideas and expertise in the online book club.


000_Openers(FINAL amend FB).indd 11 13/03/2020 12:51

Running Shoes News




Our feet contain 26 bones,

19 muscles and cover around

115,000 miles in a lifetime

Carbon copies

Referred to by some as ‘technical

doping’, the newest running shoes

are controversial with carbon plates

and cushioning to help you run faster.

Market leaders are Nike Air Zoom

Vaporfly famously worn by Kenyan

Eliud Kipchoge when he smashed

the two-hour marathon and said

to improve running economy and

improve times by four per cent (with

the soon to launch Alphafly Next%

promising seven to eight per cent

improvements). Other brands creating

shoes of this type include HOKA

ONE ONE with Evo Carbon Rocket,

Skechers Speed Elite and New Balance

FuelCell 5280. The carbon filter plate

acts like a spring, it’s embedded in the

midsole foam of the shoe and provides

an especially responsive feel. This helps

to propel the runner forward while

still allowing the shoe to contain soft

cushioning for a comfortable ride.

There have been calls to ban the shoe –

but with records being broken and new

boundaries pushed through, we’re not

convinced this will happen.

It’s all a ‘shoespiracy’?

Barefoot running and minimalist

running shoes were the big story at

the beginning of the last decade, and

all the running shoe brands jumped

on the bandwagon. Unfortunately,

many untrained and unconditioned

recreational athletes ended up injured.

Vivobarefoot continue to market their

stripped back shoes, but now are more

general and less targeted at runners.

There is some sense in the arguments

from ‘barefooters’. According to the

father of the barefoot revolution, Chris

McDougall (author of bestseller Born

to Run) shoes have evolved to become

‘a cocoon that encompasses your foot,

stripping away all natural movement’.

To increase the sensory information

received by your feet and improve

balance, mobility and muscle strength

we should opt for minimalist shoes

and go barefoot as much as possible.


Round-up of what to see, do and know about from the world of wellbeing

At-Home Health Tests

At-home testing allows

you to be a DIY medic

with DNA testing, blood

tests for deficiencies and

general health markers

such as cholesterol – as

well as blood pressure,

heart rate and more

Companies like Thriva, 23andMe and DNAFit offer a

variety of services split into three main categories: blood

tests for health markers; DNA tests; and microbiome

analysis. Thriva's tests will check liver function, cholesterol,

testosterone and key vitamins such as B12 all from a simple

blood test taken at home. Both 23andMe and DNAFit can

deliver personalised health and fitness advice based on

your DNA, advising whether you're made for endurance,

or strength work, and whether you're sensitive to caffeine

or alcohol, or more likely to develop a particular illness.

Prevention is better than cure, and monitoring key markers

gives you back control of your health (to coin a phrase).

However, the NHS warns that tests can "trigger false alarms

and "use language that is often confusing". It recommends

you visit your GP (who would have to carry out tests to

confirm any ‘diagnosis’ made by the kits anyway).


28-29_Trends(FINAL).indd 9 11/03/2020 12:15


Wearables and

Wellbeing at Work

What is a wearable? An electronic

device or technology that is

incorporated into everyday items that

are worn on the body.

What do they do? Track data in real

time and feedback this to the user

on the device or via an App. Watches

make up the majority of wearable

devices with smart watches and sport

watches providing data on GPS, heart

rate, steps and speed whilst sharing

this data straight to social media

platforms such as STRAVA.

What’s coming next? Smart wearable

devices are predicted to double by

2022 according to the CCS Insight

(ccsinsight.com) report. Smart clothing,

‘hear-ables’ (earphones with extras);

Google Glasses; and microchips that

are inserted under the skin are all

waiting in the wings.

The Zone’s thoughts on

wearables at work

Data from wearables can be collected and collated to

develop wellbeing strategies, or to monitor the effect

of strategies. This data could potentially include

mindfulness, mood, nutrition, relaxation, BMI and sleep

data as well as the traditional ‘step’ based data we have

all become used too. Experts predict a domino effect as

a culture of wellness is created with employees sharing

data on sleep, nutrition and even mood. Companies could

also produce a wellbeing scorecard and use the data to

help reduce their company insurance premiums. There

are however some significant privacy concerns. The data

collected is very personal and you don’t necessarily want

your employer to know if you were up until 2am on a

Thursday night enjoying some midweek fun. Therefore,

team wellbeing leagues might not be the best way to go, but

an overall score for the company using anonymized data

with incentives for improvement might be a powerful tool.


28-29_Trends(FINAL).indd 10 11/03/2020 12:15

Easy eating guide

Small steps

It’s not uncommon to feel confused

by over-complicated eating plans and

conflicting dietary advice. Rather than

make dramatic changes and set yourself

crazy rules, opt for small changes and be

conscious of the food you choose. Select

fresh food that’s as close to its natural

state as possible, and does not contain

artificial ingredients. A simple rule of

thumb is to choose foods by colour, opt

for brown as opposed to white or beige.

Eat regularly

An eating lifestyle that many opt for is

based on the 80/20 rule, or intermittent

fasting. You’re bound to know someone

in the office who’s doing this right now.

Of course, there are lots of benefits,

including lower insulin levels, weightloss

and lower blood pressure. And like most

eating regimes it has many fans and

followers. To keep it really simple, just eat

regularly. Choose five to six small meals a

day – this can include healthy smoothies

made with ingredients such as: banana,

oats, flaxseeds, spinach/kale, berries

(strawberries, raspberries, blueberries,

blackberries), apple, pear, almond milk,

coconut water, or just plain water.

Drink water

A simple dietary change that can really

help you feel more energetic and keep

your weight under control is to stay

hydrated. Aim to drink two litres of water

a day if you’re a woman, and three litres

a day if you’re a man. If you get bored

drinking plain water, try adding fresh

lemon or lime, opt for sparkling, or hot

water. You can also count caffeine-free

herbal teas into your water intake. And of

course, reducing or cutting out caffeine,

alcohol and sugar are all good moves. Try

a day a week, a week a month, a month a

year – or just cut it out completely.

Sugar and carbohydrates

Hidden sugars keep processed food fresh

and tasty, but can easily tip you over

your daily healthy sugar limit. Choose

carbohydrates that won’t cause sugar

levels to spike. The Glycemic Index (GI)

rates foods as high or low. High GI foods

are digested and absorbed quickly, which

can result in spikes in blood sugar levels.

Low GI foods however are digested and

absorbed more slowly, keeping blood

sugar levels steady. Low GI foods include:

fruits and vegetables; beans; minimally

processed grains; low-fat dairy foods;

and nuts. Fruit and vegetables are 'good'

carbohydrates – eat as many as you can,

go for five to 10 a day and opt for green

leafy vegetables, and darker/brightcoloured

products such as aubergines, red,

green and yellow peppers and dark berries

which are all packed with antioxidants.

Protein and fat

Choose protein such as eggs, fish, and

lean meat to keep your muscles healthy,

and give you energy. Don't focus on

cutting out fat but do choose healthy

fats sourced from food such as nuts,

seeds, fish, avocados and consume less

saturated fat. Combine your protein with

carbohydrates, to help fuel your body,

particularly after endurance exercise, and

at the same time this will work to keep

hunger pangs at bay. Dairy is fine, but if

you opt for non-dairy alternatives such

as almond, oat or soya milk, it has been

found to reduce bloating.


Working hard and exercising requires quality energy. Rules and

regulations lead to stress. The Zone guides keep eating well simple.

Going Vegan

Kaizen is the

Japanese system

of continuous,


improvement, that’s

used in organisations

as well as day-to-day

life. Small steps lead

to big change.

Veganism has surged in popularity

as environmental, health and animal

welfare concerns are high on the

agenda. It’s easier to be vegan in

2020 than ever before. ‘Veganuary’

(uk.veganuary.com) has captured the

imagination of both consumers and

brands, and like cutting out booze

trying out veganism at the start of the

year is now a regular fixture. Try it for a

few days a week to see if it suits you.


30-31_Eat (FINAL).indd 9 11/03/2020 14:04


30-31_Eat (FINAL).indd 10 11/03/2020 14:04

Understand your heart rate

Most wearable devices will monitor your

heart rate – as well as steps, miles run,

the pace, the elevation gained etc. But if

you want to go old school, get a stopwatch

and find your pulse, either at your wrist

or your neck. Count for 10 seconds and

multiply by six to work out how heart

beats per minute.

Whichever way you decide to measure

it, to work out whether you’re training at

the right intensity you first need to know

your Maximum Heart Rate (MHR) and

then aim to work at a percentage of that.

Maximum heart

rate (MHR)

This is the fastest your heart can beat

for one minute. Your MHR is affected by

body composition (i.e. fat percentage),

gender and genetics. There's no good or

bad MHR. It declines with age but you

cannot really change it through training

and a high heart rate isn’t necessarily a

predictor of success, it’s the efficiency of

your heart that counts.

There are many ways to find your MHR.

The simplest way is to warm up for 10

minutes, then find a hill that takes you

two minutes to ascend. Run hard five

minutes before taking on the hill. After

two hard hill reps, record your heart rate.

Check in on your MHR every six months

to ensure ongoing accuracy of your

training zones. Only do the test if you are

fit, healthy and recovered from racing.

Resting heart rate (RHR)

RHR is a good indicator of where you are

fitness-wise. If you’re over-tired, or viral it

will rise. When you're fit from marathon

training it will be lower. The average is

around 50 to 60 beats per minute and up

to 100 is healthy, but fit marathoners can

have RHR as low as 30. You will need to

have recorded your RHR to work out your

training zones. Take your pulse first thing

in the morning, before you’ve moved out

of bed. Your wearable may record it for

you automatically, and there are lots of

apps to do this, or of course, you can do it

yourself, as stated above.

Working heart rate (WHR)

Once you have an accurate figure for

MHR and RHR you can calculate your

WHR and have a more precise figure to

use for different training intensities. To

do this, first subtract your RHR from

your MHR. For example, a RHR of 50 and

MHR of 200 gives you a WHR of 150.

Next calculate a percentage of the WHR,

for example, if you want to know what

your heart rate is at 70 per cent, the sum

is 70 per cent of 150 (105). Then finally

add your RHR to this figure to get your

accurate training rate. So in this example

WHR will be 105 + 50 = 155.













It's never been easier to measure and monitor your body's response to

exercise. Your heart can tell you when to push and when to rest.

Record your

heart rate

variability (HRV)

HRV measures the variation

between your heart beats

and gives you feedback on

your heart health and its

response to training. The app

HRV4Training records this on

your phone and links with the

Training Peaks app.

Training zones for running






Below 60 per cent: easy aerobic, for

example, easy jogging, recovery.

60 to 65 per cent: easy aerobic base

building, jogging to steady running.

65 to 75 per cent: marathon pace.

75 to 85 per cent: threshold/ tempo or

half marathon to 10K pace.

85 to 95 per cent: speed/ intervals,

5K or less.


32-33_Move (FINAL).indd 32 11/03/2020 14:13


32-33_Move (FINAL).indd 33 11/03/2020 14:13


You can never stop learning, reading and trying out new ways of being

T h e Z o n e

Book Club

We love books at The Zone, as we’re advocates of the

power of the written word. In every issue we feature

Book Club and here on the Develop pages we

publish reviews. You can join our virtual book club,

by emailing books@thezone-mag.com

The Miracle Morning


Hal Elrod’s back story

(a dramatic near-death

experience and recovery

as a young man), and

continuing health

challenges add weight to this action-orientated book. All you

have to do is get up at 5am! Then follow the steps in the acronym

SAVERS which stands for: Silence; Affirmation; Visualisation;

Exercise; Scribing. Hal suggests just spending six minutes on each

but of course you can adapt it to suit your timetable.

Silence: Make the most of this time before the world wakes to

mediate. This is easy to do with apps such as Calm and Headspace

providing five to 10 minutes of meditation. But simply sitting,

breathing and consciously being in the moment is enough.

Affirmations: Anyone who self-helps will be familiar with using

positive affirmations, examples, include saying out loud: "I’m

in control of my destiny." "I deserve as much success as anyone else."

Saying affirmations out loud and reading your list daily "reenergizes

you to take the actions necessary to live the life you

truly want, deserve, and now know is possible for you," says Hal.

Visualisation: You may visualise yourself closing a deal, holding a

yoga pose or crossing a finish line – enjoy it. Visualise how the day

ahead will go, and see it going perfectly. When it’s in your head,

it’s more likely to happen that way. It's also a good idea to create

a mood board with images that stir something in you, excite you

and show you what you want to be, have and do.

Exercise: Just moving is all you need to do to give yourself

a morning boost. Getting the blood circulating and the heart

beating a little harder will kick-start your day. You don't have to go

for a long run or hit the gym, just jog on the spot, do some squats

or jumping jacks – then stretch.

Reading: No time to read? Anyone can spare a minute a day. Pick

up this magazine or an inspiring book and read for one minute

minimum. Take in what you’ve read and if required, take action.

Scribing: The final ‘S’ is, Hal admits, stretching the use of the

acronym, however scribing or writing a journal will help you

process your thoughts to see where you are, where you’re

going and make yourself accountable – to you. "Write down what

you’re grateful for, what you’re proud of, and the results you’re

committed to creating," suggests Hal. (miraclemorning.com)


34-35_Develop(FINAL).indd 9 11/03/2020 13:51


The Chimp








"Interested in mind control / And how the monkey held

the key" Kasabian sang in 2004 hit song Cutt Off. Well,

the answer might come in Steve Peter’s first book, The

Chimp Paradox, in which he shares his successful mindmanagement

programme used by the likes of Victoria

Pendleton, Ronnie O’Sullivan and Unilever to manage the

‘Inner Chimp’.

Peter's says there are two systems bidding for control;

the human part of the brain - which acts in a rational

manner; the chimp part, which is emotional and rash; and

these are assisted by a third part, the computer, which

stores information and experiences.

The Paradox? The paradox is that we need our chimp;

our chimp helps with basic survival instincts such as

our 'fight or flight' response, but our chimp also gets

us into trouble. It's our chimp who takes over when we

react quickly and emotionally, for example when we are

cut up on the motorway we can respond with erratic

behaviour, shouting and swearing, even though this won't

necessarily achieve anything.

This book provides a tool kit for nurturing your chimp

and building a relationship with them through simple

habit-building, reflection techniques. Through exploration

and examples you'll come away with an understanding of

how your mind works and an insight into what your real

values are.

This is not a book to read once and put away, it needs

to be revisited, and you need to take action. Use the

guidance and tips regularly and you'll see improvements

in every day life. (chimpmanagement.com)


Next issue we’ll review Atomic Habits (jamesclear.

com/atomic-habits), by James Clear, and How Bad

Are Bananas – The Carbon Footprint of Everything by

Mike Berners-Lee (profilebooks.com).

Email books@thezone-mag.com. We’ll send you the

book lists and the next virtual meeting date. And we’ll

publish the best reviews here in The Zone.

Life Lessons

Life Lessons was held in February 2020 at

the Barbican, London. The wellbeing show

combined self-care, the body, health, fitness

and nutrition with sustainability, community

and society. The show, which is the brainchild of

Virgin Radio’s Chris Evans in partnership with The

Times newspaper, was a big hit. Around 6000

people showed up at the event, held over two

days. A stellar round-up of speakers delivered

'Ted-talks'-style inspiration, including Bill Bryson,

Ruby Wax, Derren Brown, Alain De Botton and Dr

Ranjan Chatterjee. There were also workshops,

yoga, and books and products on sale. Evans is

planning a bigger, better outdoor Life Lessons

and 'guru' event – watch this space.

Close your eyes if you can.





■ Breath one: Inhale deeply through the nose.

Visualise your lungs filling like balloons, and allow

the air to fill and expand your entire torso. Breathe

out through the mouth and feel your lungs and belly

contract as you release the air.

■ Breath two: As you breathe in, count, as you breathe

out, count again for twice as long on the out breath.

■ Breath three: As you breathe in, be conscious of

how your body feels, especially around your face, neck,

and rising shoulders. As you breathe out focus on

relaxing all the muscles in your face, neck, head and

let your shoulders release back and down.

Open your eyes and return to work.


34-35_Develop(FINAL).indd 10 11/03/2020 13:51

Wellbeing at work

Like what you’ve read?

Want to tell your company’s wellbeing story?

Show how you create workplace and building wellbeing?

Deliver a premium content and communications

hub to your team?

We can also help you with

Expert consultation on your wellbeing strategy

and communications

Workshops from mindfulness to event training schedules

Who are we?

A team of consumer press journalists, influencers and fitness

professionals working alongside experts in facilities

management who understand your industry’s challenges

F or your own-branded the Zone magazine,

get in touch


36-37_IBC_Masthead(FINAL YUMPR).indd 9 17/03/2020 15:20



Editorial Director Fiona Bugler

Creative Director Kelly Flood

Writer/Sub Editor Matthew Cox

Writer/Proofreader Emma Knight

The Zone magazine is published by Intrinsic Wellbeing Ltd, company registration number 12461580.

The publisher has endeavoured to make sure that content is accurate on the date of publication.

The views expressed in the articles reflect the author(s) opinions and are not necessarily the views of the

publisher or the editor.

Published material, adverts, editorials and all other content is published in good faith. The Zone magazine and

Intrinsic Wellbeing Ltd accept no liability for any loss or damage of any kind caused by this publication and

errors and for the accuracy of claims made by the advertisers.

All rights reserved and nothing can be partially or in whole reprinted or reproduced without written consent.

Included in the magazine are links to websites, third-party content and advertising. The Zone magazine

and Intrinsic Wellbeing Ltd cannot be held responsible and shall not be liable for content of other websites,

advertisements and other resources.

The Zone magazine and Intrinsic Wellbeing Ltd reserves the right to make changes to any information in the

magazine without notice. By subscribing to our magazine and website, you agree to all terms and conditions

listed above. If you have any questions about this policy, you may contact us.

36-37_IBC_Masthead(FINAL YUMPR).indd 10 17/03/2020 15:20

“ There is no such thing

as work-life balance – it

is all life. The balance

has to be within you ”


38_inspirational quote(FINAL)kf.indd 9 13/03/2020 12:59

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