PAULA RADCLIFFE INTERVIEW n WHY PLANTS MATTER
THE MINDSET OF A WINNING TRIATHLETE n DEVELOP, EAT, MOVE
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
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
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.
CHRIS ROBERTS, MANAGING DIRECTOR
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
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
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 email@example.com
& about the magazine firstname.lastname@example.org
“ 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
PEOPLE AT WORK
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
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
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
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.
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
type of company
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
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
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
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
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
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
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
6They help to reduce
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
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
TAKEAWAYS: THE STATS
drop in depression
higher for creativity
than those whose
fall in reported
37% carbon dioxide 38%
decrease in anger
levels by about 10 per cent in
air-conditioned offices, and
by about 25 per cent 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
"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
acts that lead to a
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
DIARY & NEWS
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
JLL PROPERTY TRI – TRAINING PLAN ■ 16-WEEK COUNTDOWN STARTS IN MARCH
3 CORE SESSIONS Email
your personalised plan. You can
then join the training group on
WhatsApp for tips and support.
HOW TO DO IT
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
What's not to like?
19-21_Wellbeing Diary(FINAL).indd 9 12/03/2020 14:24
➠ DO IT AT YOUR DESK!
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
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
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
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
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
INTO THE FIELD
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!
“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
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
PHOTOGRAPHY: SUSSEX SPORTS PHOTOGRAPHY
22-26_Into the Field(FINAL).indd 11 11/03/2020 12:01
INTO THE FIELD
22-26_Into the Field(FINAL).indd 12 11/03/2020 12:01
INTO THE FIELD
PHOTOGRAPHY: HAWKWOOD PHOTOGRAPHY
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.
“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
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.”
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 ZONE GUIDES
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
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
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
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.
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.
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.
Kaizen is the
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.
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.
220 MINUS YOUR AGE?
IF YOU'RE 45 YEARS OLD,
SUBTRACT 45 FROM 220
TO GET A MHR OF 175. THIS
QUICK CALCULATION IS A
ROUGH GUIDE TO MHR AND
CAN HELP YOU TRAIN AT
THE RIGHT INTENSITY (AS A
PERCENTAGE OF YOUR MAX)
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.
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
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 email@example.com
The Miracle Morning
REVIEWED BY THE ZONE EDITOR, FIONA BUGLER
Hal Elrod’s back story
(a dramatic near-death
experience and recovery
as a young man), and
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
MATT COX, FACILITIES
"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
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
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)
BOOK CLUB’S NEXT BOOK
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 firstname.lastname@example.org. 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 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
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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