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Stay Active

How Staying Active Can Benefit Your Work

1024 576 Rachel Le Feuvre, Reset Button


Finding the time to keep fit while doing a busy, sedentary job is something that many find tricky, if not impossible, to do. However, exercise is easier to build into your routine than you may think.

It is all about getting into the habit of doing something every day whether walking/cycling to and from work, jogging or going for a brisk walk around the block during your lunch break, skipping, walking up stairs instead of taking the lift, playing a game of tennis after work ……… it doesn’t matter what you do but try and do something!

Exercise has many proven benefits. Here are ten particularly relevant to the workplace:

1. Improved memory & concentration levels – numerous studies have found that regular exercise helps improve both memory and concentration.

2. Better Sleep Quality – exercise has been proven to help you go to sleep faster, sleep better and wake up feeling properly refreshed.

3. Improved Self-Esteem – helps improve our sense of well-being, personal value and self-esteem.

4. Boost in Energy – regular exercise will help increase your energy level – very helpful when it comes juggling between work, home and everything else a busy life throws at us! Experts have found that low intensity exercise (for example a leisurely walk) will result in a drop in fatigue as well as increasing energy levels by 20%.

5. Stress Reduction – exercising helps to dissipate hormones and other chemicals that build up during stressful periods.

6. Prevention of Cognitive Decline – regular exercise, especially between the age of 25 to 45, helps boost the chemicals in the brain that support and prevent the degeneration of the hippocampus (memory and learning).

7. Greater Brain Power – studies have shown that cardiovasculor exercise can create new brain cells and improve the overall performance of the brain. A tough workout will increase levels of BDNF (a brain derived protein) believed to help with decision making, higher thinking and learning.


8. Decrease Anxiety & Depression – it is well known that exercise releases endorphins that create feelings of happiness. In fact, in many cases exercise can be as effective at dealing with depression as anti-depressant pills. And, for anyone prone to anxiety it will help them to calm down.

9. Increase in Creativity – a good workout will boost creativity for up to two hours afterwards!

10. Less Long Term Health Issues & Diseases – exercise has been proven to lessen the chances of having long term health issues and diseases. In fact, studies have found it will even help to lengthen your life by as much as 4 years when you do five hours of exercise per week.

Hopefully these ten benefits will encourage you to keep active and enjoy a productive, happy and long life. If you would like more information, advice or help in putting together an exercise plan please get in contact with the fitness experts at The Reset Button via

Why not try our Mindfulness Mini-Course : ‘Calm Your Mind’ available FREE on itunes: Calm Your Mind


Lawyers, Look After Your Health – Exercise

1024 667 Clare Evans, Personal and Business Coach


This is the first in a series of articles to help you focus on different areas of your life and to inspire and motivate you to make a change in one or more areas.

What does being health and exercise mean to you? Is it about going to the gym, getting regular exercise or just being able to run for the bus or climb a flight of stairs without getting out of breath?

First – a few questions for you to think about:

• Are you a healthy weight or are you carrying a few extra pounds?
• Do you have any underlying health issues
• When did you last have a full medical exam?
• Have you had your cholesterol and blood pressure checked?
• When was the last time you went to the dentist or had your eyes tested?
• How many times do you exercise or get active each week?

It’s important to look after yourself physically to enable you to deal with the mental and emotional demands of life. Fit and active people have stronger immune systems, live longer, manage their stress better, are less prone to illness in later life and have fewer days off sick.

Keep active. We spend a lot of time being sedentary – sitting at our desks at computers, driving or commuting to and from work. You don’t have to join a gym in order to be fit – go out for a walk, cycle or swim with friends and family. Avoid sitting in one position for too long – get up and move around regularly throughout the day. There are even desk stretches you can do to avoid neck, shoulder and back tension. Join an exercise class – try yoga or pilates to stretch and tone.

Take Action:

What difference could you make to your health this week?

• Walk instead of taking the car for those shorter journeys.
• Go for a lunch-time walk or jog if you can.
• Take the stairs instead of the lift/elevator.
• Exercise or do some form of activity at least three times this week.

Exercise at your own pace and get your heart rate up for at least 20 minutes each time. Check with your doctor before taking any strenuous exercise. Know your limits and work within your own capabilities while building up your strength and stamina.

Don’t forget about exercising your mind too. Quizzes, crosswords, memory tests and puzzles all help. Take a look at for brain training exercises.

Have a healthy week and pick one thing to improve your fitness this week.



Lawyers, Look After Your Health – Nutrition

1024 640 Clare Evans, Personal and Business Coach



This is the second in a series of articles to help you focus on different areas of your life and to inspire and motivate you to make a change in one or more areas.

What does your health and nutrition mean to you? Is it about eating the ‘right’ foods, having a healthy diet full of fruit and vegetables?

• Do you have a healthy diet?
• How much water do you drink each day?
• Do you rely on caffeine to get you going?
• How often do you drink alcohol?
• Are you lacking in essential vitamins and
• Do you regularly have your five or more fruit and vegetables a day?

Take a look at your diet and what you actually eat on a daily basis. Is it a healthy balanced diet of fruit and vegetables, wholegrain fibre, carbohydrate and protein – from a range of foods.

Get label savvy. Understand just how much sugar, fat and salt is in the food you eat. Labelling is improving, as we become more health conscious but can also be misleading. Low fat foods can contain a lot of sugar and bulking agents to replace the fat and give them texture. Sugar-free or low sugar foods have added artificial sweeteners and chemical flavouring. Natural or healthy labelling may not actually be quite as ‘natural’ or ‘healthy’ as you expect.

Do you regularly eat ready meals or grab a takeaway because you don’t have time to cook? Weekly meal planning, cooking and freezing in batches means you can always have a healthy meal when you get home from work. If Jamie Oliver can create healthy family meals in 30 or 15 minutes, with a little planning and organisation you can too.

Make your own lunch to have at work rather than relying on sandwiches, fast food or raiding the snack machine.

Always buy food as fresh and unprocessed as possible. Educate yourself about what you’re really buying and putting in your body.

Take Action:

What difference could you make to your nutrition this week?


• Start a food diary to monitor what you’re eating and how much? Be honest with yourself!
• Drink less tea, coffee and alcohol – replace them with green and herbal teas.
• Cut out biscuits, crisps and snacks – replace them with fruit, nuts and seeds.
• Drink more water (your brain needs it as much as your body).
• Eat your five+ portions of fruit and veg each day – pack them in to juices and smoothies.
• Enjoy your food – savour what you’re eating and eat it slowly, don’t rush it!

See if you feel better after a week of healthier eating.



Why Taking Time off Work & Going On Holiday Is Important

940 788 Rachel Le Feuvre, Reset Button


Do you feel like you can’t take a vacation? Do you worry that if you have a day off, the office will fall apart? Perhaps you’ll look like you don’t care enough about your job? Nobody knows the client like you do, no-one knows your project like you do. In fact it’s harder work to take a day off than it is to just go to work every single day of the year.

Well…if you agree with any of the above, then you definitely need a day off.

A recent report claims unused holiday days are at a 40-year high, with nearly a quarter of all paid vacation days in the States not being used, with the Brits not far behind.

When I worked at a top ten advertising agency in NYC, the EVP called a meeting to tell us, her staff, that she ‘didn’t want people taking vacation days off willy-nilly expecting everyone else to pick up the pieces’, and ‘a week’s holiday is not a right, it’s something that has to be earned’.

I believe she was wrong. Even though she may be successful, it’s not the best or healthiest way to do it. We all need to take a break. Here’s why:

1. Reduce your stress
When you’re in the midst of all the stresses and pressures of work it’s hard to see things clearly or rationally. Taking a proper holiday break helps give you perspective on the role of your job within your life. Staying aware of this viewpoint on your work/life balance when you return to work helps you maintain composure and decreases the effect of stress and likeliness of burnout.

2. Improve concentration
Taking a holiday improves your effectiveness and concentration throughout the rest of the year. Unwind from your everyday stresses and you’ll return with confidence, ready to face your work-related challenges. It gives the body the chance to replenish itself – like letting the grass grow back.

3. Increased job satisfaction
Knowing that your employer appreciates the importance of you having some personal time makes you feel valued. Richard Branson recently announced unlimited holiday days for his staff. It can lead to better teamwork and a boost to everyone’s morale. Work is then a collaborative effort, each employee is prepared take on each other’s roles to allow each of them to have their time off, She was proud of the fact she’d worked every day straight for 6 years before taking a single day off. It was the most demotivating fact any of us had ever heard. Every employee left the meeting feeling thoroughly deflated.
knowing that this is what will be done for them too.

4. Have some family time
Dealing with your partner and/or children after a hard days work can be exhausting. Have a break and you’ll have some important time to bond and relax and grow as a family. Just make sure you plan a holiday where it’s easy for everyone to enjoy themselves.


5. Improve your health
Taking a holiday is good for your health. The New York Times recently reported that those who take less than one holiday every two years are more likely to suffer from depression and burnout. Those who fail to take annual holidays have a 21% higher risk of death from all causes and were 32 percent more likely to die of a heart attack.

Piling the pressure on yourself because you know your workload better than anyone else isn’t a reason not to take time off work. In fact, you could be doing more harm to yourself and your clients. You work hard all year round and you’re entitled to those days off. And even you have a boss who thinks holiday should be earned, you’ve earned it!



What is Reiki?

759 1024 Dawn Waterhouse


What is it anyone wants more than anything else on Earth? “A fast car, a big house, private schooling for my children, that is why I work so hard.” Think again. What is it YOU want? Health, happiness, wealth, love, someone to share with you?

Let me share a secret with you, what everyone really wants to know, in order to be their healthiest, happiest, wealthiest etc is to connect with who they are. To know themselves. The question is, how do we go about finding that. We are not born with a manual that can be perused when things go wrong, there is not a help button that you can press to search for the answers … so how do you find the solution to the question you asked as a child.

Born in Japan in 1865, Usui Mikao was a philosophy student, and had studied martial art, religious and other philosophy available to him at a time of big change. During this era, there was a massive search for inner connectedness, and Usui pulled together his research and started teaching what he felt was a great to help to everyone, regardless of any religious belief.

What happened during Usui’s teachings was reported as amazing. He was sharing lessons to help his students break down old bad habits, and help them develop new practices. He was helping them reach their own true nature and inner knowledge. What was most amazing from his teachings was that his students received healing from the sessions, not something that Usui had necessarily initially intended at all. The combination of helping his students reconnect to their spirituality and also blessing them (called a Reiju) brought about a very positive healing effect.


We all have the innate ability to heal and connect to our inner self. The problem is we tend to gradually lose this connection and forget it ever existed. This can lead to a wide array of health conditions and anxieties / sadness / etc that simply need not be. To learn Reiki (pronounced Ray Key), you need a Master to work with that you feel comfortable with, and although you will only need a few days training for each level, you need to be ready to make take the first step on your journey to discovering who you are, being ready to let go of old habits that do not serve your true self’s higher good.

This sounds a little harsh – but in reality – it is actually amazing and most empowering. A student starts their journey with their Master teaching them the meaning of the five precepts (or codes of conduct) and a blessing. Whilst you can explore the precepts on your own without the blessing, the blessing helps the journey and the inner healing process.

Your Reiki Master will also teach you exercises to help clear your Ki (Chi energy / life force energy). I shall share the first precept with you now; do not live by it yet for you need to truly understand it for it to help you, just let your subconscious mind consider it for a while:

“Do not anger”

We will delve deeper into Reiki next month ….