The Joy of Decluttering

Fear not, I am not going for another career change and stepping into the wonderful world of professional decluttering.  As a life long hoarder, I know my limitations.  That said at the beginning of this year when we were just starting into our third and most severe lockdown I had a burst of energy in early January and swept through the apartment stripping the shelves of books that I had either read or knew I would never read and boxed them up along with DVDs, ornaments and some ‘token’ clothes – the clothes I knew, were going to be a whole project in themselves…  

Where did this sudden need to declutter come from?  Well aside from the usual new year rush of blood to the head, I had decided in November I should move to Lisbon and see out the pandemic from there.  All my yoga, Pilates and fitness classes were fully online and I love Lisbon and airbnb rentals were hugely discounted.   Why not?  That was it.  Decision made.  I was doing it.  Anyone I mentioned it to thought it was a wonderful idea and were mad with envy.  Yay, go me.   So what stopped me?  Well I hadn’t quite figured out all the details but the thought of what I would do with all my STUFF put a stop to my gallop. 

All this stuff I had accumulated over the years was completely weighing me down.  The stress of figuring out what I was going to do with it was keeping me awake at night.  The Lisbon idea got put on ice and I got back to sleep, but the need to declutter seed had been planted.  

After my initial January purge the apartment looked much neater and I was very pleased with my work, but because the charity shops were closed even though all the items were boxed up, they were still taking up space in the apartment and kind of in my head as well.  With the cold grey days of January and the least fun of all the lockdowns, my motivation to sweep the decks went from 60 to zero.

Although my de-cluttering had come to a grinding halt, I figured I would augment my efforts slightly by listening to Marie Kondo’s book ‘The Life-Changing Magic of Tidying Up’.  This was interesting and I definitely picked up some useful tips but in places it sounds like her constant need to create order was almost a disorder.

I also watched The Minimalists documentary on Netflix, which reported the fact that the average American household has more than 300,000 items and maintain that the reason we accumulate all this ‘stuff’ is because we think it will make us happy.  These two guys got rid of most of their worldly goods and felt their lives improved exponentially because of it.  

As May drew closer, the restriction I was most excited about being lifted was essential retail – which would allow me access to the charity shops.  As serendipity would have it the week prior to that, I received an email from Rhoda of Designer Rooms who was offering wardrobe edits, an opportunity to de-clutter and rethink your wardrobe.  This was a no brainer for me.  Within minutes I had booked a session.  I had met Rhoda a few years and subsequently rented a designer dress from Designer Rooms for a wedding.  This woman knew her way around a wardrobe and was the epitome of patience and I also figured it’d be a bit of craic.

We discussed beforehand what my goal was for my wardrobe and I sent her a picture of my wardrobe(s)which were exploding with clothes.  In spite of the pictures, she still showed up.  We methodically went through everything in the wardrobes until there was a giant clothes mountain on my bed. With care and diplomacy and just the right degree of firmness (from Rhoda) we started to eliminate.  There were so many items that I had held onto for years some for sentimental reasons, others because I really liked them but they were verging toward tatty or had gone passed that point and moved on to raggy. 

Four sacks of clothes and a big box of shoes and boots later we were done.  Rhoda had completely re-organised the wardrobes so they no longer looked like TK maxx’s sale rails and more like a boutique – with actual space between the hangers.

This all took around 4 hours.  But I didn’t stop there. When Rhoda left I continued on my roll.  With new eyes I realised there was so much more stuff around the apartment that I had missed the first time around that could go.  What started at 10.00 on a Saturday morning finished at 8.30 that night. 

The following muggy May Monday morning I skipped along to the charity shops – or as much as you could skip while carrying heaving boxes and bags.  I had cleared out various pots and pans and along with other items these went to the recycling on the way home.  I got back to my apartment a sweaty mess but most definitely feeling lighter and liberated.

Rhoda followed up with an email and wardrobe moodboard about how I could consider putting existing items together as outfits and l have definitely put more thought into this in the last couple of months.

 The apartment declutter continues in spurts, but my bedroom has stayed mostly neat and tidy since Rhoda’s visit and I no longer spend a large part of time trying to find things that I have mindlessly mislaid.  One of the benefits of the declutter apart from more space is just more awareness about where I’m putting things but also because I appreciate that space I’m much more mindful about maintaining it and not replacing it with more clothes/clutter or automatically saying yes when someone offers me something e.g. the yogurt maker that they bought but have never used.

I heard on the radio today that ‘maxilism’ in home decor is now becoming a trend, which I’m kind of surprised about. For me, I have found the great clear out of 2021 a way of simplifying my life which I want to continue with, being kinder int he long run to the environment and without a doubt it has a positive effect on my mental health.

By the way would anyone like a yogurt maker that has never been used?

Where’s My Focus Gone?

I thought I was suffering from hormone-related brain fogginess (hormones are pretty much always my first stop when I’m looking for something to blame), but I have spoken to some friends, both female and male and they agreed that their focus had also taken a swan dive, before we got distracted and started talking about something else.

At the beginning of January, I felt like I was going gangbusters, powering through and getting things done. Cut to the last couple of weeks and it’s like somebody turned the ‘focus’ tap off and there’s just an occasional lonely drip. The only time I’m really focused is when I’m teaching a class (had to get that in there) and of course that’s not counting when I say ‘knee’ instead of ‘elbow’ or lose count of repetitions – that’s all normal.

Now clearly I’m not a psychologist and to be honest I haven’t even googled this, but my take on it is as we are constantly in more or less the same routine and at this stage words like ‘boring’ and ‘mundane’ are completely applicable, there’s no chance to get away, properly re-boot and come back feeling refreshed and ready to pounce. It's like when your computer starts to slow down / hum and it just needs maybe to be shut down for the night or even just a case of 'have you tried turning it on and off again?' and bingo it's back up and running again.

Anyone else out there been feeling that lack of focus?

I'm testing out a few ways to re-boot under lockdown, I'll report back to you with my findings!

How I Found My Way Back To A Good Night's Sleep

A few weeks ago I wrote a short post on instagram about my sleep, or lack there of.  I was amazed at how many people commented ‘yup, me too’ – similar to the day I rang the chemist shop to ask if they had chilblain cream and the nice lady said ‘not a tube, we’re all sold out, there’s been a run on it’ – while I still had chilblains and no cream, I felt a little better knowing I wasn’t the only one.

I am almost afraid to say it for fear of jinxing myself, and I don’t want to make any of my insomnia compadres feel bad, but just in the last week or so, I feel like I am back on the sleep track.  Hallelujah.

Why was I lacking in the sleep department? Perhaps fluctuating hormones and definitely a bit of anxiety.     

While I know everyone’s sleep story is different, and my heart goes out to those with chronic insomnia, here are a few things I did to get me back on track.

Coffee – I love it and I love the ritual of the moka on the stove and the reward of a big old double cupper in the morning.  I very rarely drink coffee after 10.00 in the morning and I don’t like going full decaf but I’ve found half caf / half decaf and I don’t even notice it.

Tidiness – It would seem I am evolving or maybe mutating into a tidy person.  It’s taken me a while, but I’ve realised for me, mess = stress. These days, I even make the bed in the morning as soon as I get out of it.   

Journalling – a friend of mine gave me one for Christmas and I take a big old thought dump into this every morning. This really helps me get to the bottom of stuff that’s bugging me.

Acupuncture – I was an acupuncture virgin, but after just one session I slept like the dead for two nights in a row, and barring a couple of unsettled nights, since then I have woken up with my alarm each morning, instead of 3-4 hours before it. Who would have thought being needled could be so relaxing?

There are a few more little hacks that I’ve employed at various times that I have found help my sleep;

The obvious one of course is no devices in the bedroom.  Shut them down before you get there.  If you need your phone alarm put it in your drawer and make sure the sound is off.  Avoid checking it for time during the night.  I also had an electric clock I actually think it’s big angry red numbers glaring at me caused me stress – particularly when they were saying 3am and I was wide awake.

Keeping things cool – while I’m partial to an electrical blanket, I avoid heavy PJs and keep the bedroom cool.  It’s not quite the weather for it at the moment perhaps, but if I wake during the night from Spring onwards I open the window.

Lavender – a friend of mine recommended the ‘This Works’ pillow spray and there is indeed something very soothing about it.  Sometimes I’ll diffuse lavender before going to bed.

A bit of inulgence - My Mum gave me a gift of jasmine silk pillowcases a few years ago and are cooling and soothing.  Apparently, they don’t dry your skin like cotton can…wait…was that a subtle hint that my skin looks dry?

CBT – there are some great podcasts which talk about CBT for people losing sleep.  Repeated interrupted sleep or being unable to get to sleep can cause anxiety.  CBT addresses this and aims to ‘diffuse’ the stress associated with insomnia. https://www.menopausedoctor.co.uk/menopause/041-you-are-feeling-sleeeepy-kathryn-pinkman-dr-louise-newson

Eatin’ and drinkin’ - Finish eating two hours before you go to bed, this works for me. I don’t drink that much wine but I know when I do my sleep really suffers. Waking up dehydrated at all hours and with the fear on top of it - it’s a big no-no for me.

Lastly yoga nidra, one of the most relaxing things you can treat yourself to. Click here for one of my favourites.

If your sleep is up and down I really hope you find your own way back to a good night’s sleep.

It's Christmas time...

My favourite pic of the year ‘The Retreaters’!

We’re all busy, so I will do my best to keep this brief!

Another year has sprinted past, having brought with it new adventures and experiences, new friends and learnings and leaving behind lots of wonderful memories in it's wake.  I would like to take this opportunity to thank all of you who have supported me during the year including class attendants, class organisers, studio owners, facilitators, the retreaters, the brave one-to-oners, the teachers, the trainers, the advice givers, the friends and the mentors.

A special thanks to all who supported Pauline and myself for the Focus Ireland Shine A Light Campaign for which the tally was just over €3,500 which was far beyond our expectations, we were overwhelmed by your incredible generosity. 

Yes of course I'm going to mention the new timetable!  While the lovely 'Above Mayfield' studio has been a welcome addition for the last few months on Sundays, due to training I will be unable to run weekly classes there in early 2020, but the aim is to do some workshops instead, dates tbc. The long running Monday evening class at RMDS in Ranelagh is getting a facelift and will now become Pilates Yoga Flow. 
Please click below for all the details;
https://www.graforfitness.ie/class-timetable

My one little bit of (unsolicited!) wellness advice for the holidays is try and get out for a walk everyday.…with or without company - even a short one will do you good.

I would like to wish you all a very Merry Christmas with best wishes for a happy and healthy 2020.

Gráinne

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Presents Of Mind This Christmas

It’s less than two weeks to Christmas and the shopping stampede is in full swing. I’ve put together a list of gift suggestions, which include some slightly alternative options and range from €0 upwards. I’m being mindful of sustainability and local suppliers, I’ve aimed to avoid ‘stuff’ as much as possible and tried to keep to a theme of physical and mental well-being and best of all you can pretty much avoid that stampede.

Babysitting Vouchers
My first gift suggestion will cost you nothing. No I’m not suggesting sticking a few selection boxes up your jumper and making a run for it. One very precious gift that you can offer your loved ones is your time. The price of a babysitter can be a big fat expense and often a deterrent for parents trying to get a night out right? My suggestion here is babysitting vouchers, and you’re the babysitter. You can give as many as you like and you can vary them – evening out, Saturday off, cinema night…you might want to add some terms and conditions but I’ll leave that up to you.
NB some proven child wrangling skills may be necessary here.

My friend Mary’s daughter Zoe, giving me a lesson in babysitting.

Homemade Hamper
If you’re a talented and seasoned agent preservateur, homemade chutneys, jams, vinegars and all that jazz in a homemade hamper can make a lovely gift – add in a couple of nice Irish cheeses (you can cheat and buy those) and bobs your uncle. Of course I’m suggesting supporting local and getting the best from your local fruit & veg shop / farmer’s market for the ingredients. Here’s a link to some lovely relishes, jams and some seasonal sauces. https://greatfood.ie/jams-and-preserves-recipes-and-techniques

Christmas Decorations
I know this comes under ‘stuff’ but if you’re anything like my Mum, she’s been recycling the same decorations for nearly fifty years…As a result there is something very nostalgic about Christmas tree decorations. Each year when the tree goes up, you unwrap the baubles and there’s always an ‘aaah, I’d forgotten about that one’ or in this case ‘ah yes, I’d forgotten about that one, that’s the one that our dear friend ____ gave us’. There are some great tree decorations to be had from the classic bauble to the quintessentially quirky. Or of course if you have time and the creative talent, make your own.
https://irishdesignshop.com/collections/christmas

A Bit of Culture
No I’m not talking about a night at the theatre (all that’s a good idea too), give the gift of fermentation this Christmas. If you have a friend who likes a project and is in the market for upping their gut game via fermented goodies, Kefir or Kombucha Cultures can make an interesting gift and it’s something that can engage all the family while improving their health, the benefits for which are plentiful https://www.bbcgoodfood.com/howto/guide/health-benefits-offermenting
Indeed nothing says I love you like bacteria.

It’s worth pointing out that Kefir / Kombucha are not just for Christmas, they do need tlc on an ongoing basis, although not quite as much as a puppy. From what the experts tell me it’s best to go for the hydrated grains you will find them online at Limerick based Kefir Grains www.kefirgrains.ie prices starting from €14. NB they have an ‘activate by’ date.

Essential Oils
I do like an essential oil and Irish Company ‘Kotanicals’ offer a wide range of great quality organic essential oils which are certified ‘cruelty free’, aswell as roll on blends and diffusers. The company has a strong commitment to minimal waste and their website features a helpful explanation with each oil as to their benefits and uses. Prices range from €10 to €49 for oils. www.kotanicals.ie

Book Tokens
Yes! Book tokens are the biz AND you will be supporting your local bookshop with a National Book Token, which you can buy online. https://www.nationalbooktokens.com/

Multi tasking - Reading while lounging by the pool

Massage Voucher
If you have a tried and trusted massage therapist why not treat your poor friend with the achey back or tense shoulders?

Yoga / Pilates Classes / Courses.
Yes of course I am going to include this! Many studios offer a beginners class pass where you can do as many classes as you like in a month for around €60,. Alternatively what about a beginner’s course? Maybe something you and your friend, partner, relative could do together? And of course there’s always one to one sessions, Pilates, yoga, personal training...Who wouldn’t love it? www.graforfitness.ie

Retreats
If you’d like to splash out, a retreat is a lovely gift – I loved my stint in Macalla Farm Yoga retreat on Clare Island in Mayo – if your gift recipient is an animal lover, they offer a ‘yoga with horses retreat’ which by all accounts is magical. https://macallafarm.ie/

Macalla Farm Sati Yoga Retreaters

Cliffs of Moher Yoga Retreats offer a variety of retreats including one day and weekend - they also run Wim Hoff Method retreats for the hardcore. https://www.cliffsofmoherretreat.com/

Both retreats are family run.

If you’re contemplating a gift for someone who runs or wants to start, take a look at www.forgetthegym.ie who offer courses including couch to 5k and marathon training aswell as running holidays.

Cookery Courses
For those who want (or need!) to improve their skills in the kitchen – you’ll find these all over the country. Prices vary. Here are a few I have my eye on…in case anyone’s asking;
https://mamanagis.ie/product/group-cooking-classes/
https://www.iinh.net/taste-health-cooking-classes/
https://macallafarm.ie/retreats-courses/category/food-courses

Macalla Farm Culinary Treats

Meditate On This
More and more people are taking to meditation and what a nice way to start the year; by starting a daily meditation practice. There are weekly courses, you could gift a weekend away in that piece of heaven ithat is Dzogchen Beara in West Cork – Andrew Warr runs amazing weekend meditation retreats down there https://www.dzogchenbeara.org/events/
Alternatively, the well known meditation app offer subscription ‘Gift Some Headspace’ vouchers https://www.headspace.com/buy/gift
A one year subscription is €57.99. I can highly recommend it.

Happy Christmas Peeps!

Dear Gratitude Diary...

Last Christmas I received a beautiful 2019 ‘week to view’ appointment diary as a gift.  In my previous work life I had been a great lover of an old fashioned diary, the last few years however have seen my weekly calendar become fully digitised, making this delightful date organiser redundant.  For a stationery fiend such as myself this posed a dilemma particularly as it had a sell by date.  The only solutions I could come up with were ‘re-gifting’ (who me? Never!) or a gratitude journal.  I chose the latter.   

Gratitude journaling has been on the wellness radar for a while now, it simply involves writing down a few things each day that you are thankful for. I’ll admit I didn’t take a whole lot of notice of the gratitude journaling trend to begin with.  It’s not that I was skeptical about it…ok maybe a teen bit…while it did sound like a relatively pleasant exercise, it also felt like it would be ‘one more thing to do’. But then my diary presented itself, urgently requiring gainful employment.  (I’m aware there may be indications here of hoarding but that’s a whole other blog.) 

“Being grateful all the time isn’t easy. But it’s when you least feel thankful that you are most in need of what gratitude can give you: perspective. Gratitude can transform any situation…moving you from negative energy to positive. It’s the quickest, easiest most powerful way to effect change in your life.” Oprah Winfrey   

I’ve been keeping the journal / diary quite consistently since January and I have to admit, rather than feeling like ‘one more thing to do’ I actually enjoy taking a few minutes each day out of my busy early morning schedule (which is a combination of farting around and fannying about), having a little think and jotting down three or four things that I’m thankful for. Morning time works best for me, but evening makes more sense for many. While I was doing some research for this blog I discovered many experts maintain that journalling once a week instead of everyday keeps things fresh and is ultimately more effective. Personally I think I’d forget if I was just doing it once a week, although perhaps tying it to another weekly activity such as a class could help if that’s your preference.

What has been really interesting has been reading back over the diary and seeing the same themes popping up over and over which makes it very clear what’s important to me in my life.

On the research front, studies have shown that people who actively count their blessings have higher levels of positive emotions, experience more life satisfaction, increase their vitality and feel more optimistic.  More specifically expressing appreciation for what we have and fostering those positive emotions can help improve our emotional resilience, self-esteem, our relationships and reduce stress.  Research has even shown that people who “scored high on the gratitude measure” have demonstrated better sleep as well as being more likely to exercise. These days thanks to social media, that old ‘thief of joy’, ‘comparison’ can nibble away at us…or chomp in some cases.  Practicing gratitude can help to counter this along with feelings of entitlement, by recognising and regularly reminding ourselves of the things that we already have and value in our life.

In psychologist Maureen Gaffney’s book ‘Flourishing’, she points out that being grateful when you’re happy and in a positive mood is relatively easy, but where it is most important is when life is difficult and you’re in a negative mood. This brings to mind another book ‘Man’s Search For Meaning’ by Victor Frankl who tells the story of his time in a concentration camp, about as difficult as life could be, and his fellow prisoners taking time to admire a beautiful sunset.

Although I am talking specifically about a gratitude journal, it’s not all about writing it down and keeping it to ourselves. Developing a habit of gratitude encourages us to notice other’s generous intentions and actions, therefore making us more likely to reciprocate.

While the evidence points to practicing gratitude having both mental and physiological benefits there’s also the suggestion, although not yet scientifically proven, that it could improve your longevity – I guess if it helps you maintain your physical and mental health that’s not a big stretch to come to that conclusion right?

I recently read a lovely little book called ‘Ikigai; The Japanese Secret To a Long & Happy Life’.   As part of their research, the authors visited Ogimi, in Japan, known as ‘the Village of Longevity’, which has the highest life expectancy in the world.  They interviewed one hundred of the eldest residents in a bid to find their secret to long life and happiness.

The book concludes with the ten rules of Ikigai where the authors distill what they have learned from the Ogimi spring chickens.  Rule number 8 is ‘Give Thanks’… “To your ancestors, to nature…to your friends and family, to everything that brightens your days and makes you feel lucky to be alive.  Spend a moment everyday giving thanks and watch your stockpile of happiness grow.”

I’ve found the longer I’ve been keeping the diary, the easier it is to do.  Now that I know I want to write them down, I tend to take a mental note when I come across things I’m grateful for throughout the day. This morning I had free time and took a stroll along Sandymount, the sun was shining and warm enough for me to take a seat on a bench and call my Dad for a chat. There’s so much in that alone to be grateful for.

“Enjoy the little things, for one day you may look back and realise they were the big things.” Robert Brault

Time To Stress Less

I think we’re all a little blue in the face from either being stressed or hearing about how to cope with stress.  Well here’s more of it, but with the suggestion of a very simple stress reducing solution. 

 I’ve managed to reduce my stress levels significantly in the last few years. Changing my job helped greatly, but there was another far simpler change I made, and that was to my timekeeping. For anyone who is reading this and is a paragon of punctuality you might aswell skip on to the next blog, you’re already singing from this hymn sheet, for the tardy types read on.

 For a long time I was a ferocious timekeeper.  Always a few minutes,  occasionally more than just a few minutes late. I was late for appointments with friends mostly, rather than business meetings.  The dread of discommoding a client far outweighed the fear of annoying my friends, whom I clearly took for granted, selfishly valuing my time above theirs.

Part of my issue was trying to pack as much as possible in before finally getting myself out the door.  Also I think I hated the idea of getting to a place too early for fear of actually having to wait for someone – imagine.

About three years ago when I started ‘Grá For Fitness’, this all changed.  I simply could not be late for classes that I was teaching.  I’m not sure if it was a conscious decision but I started applying this new found approach across the board.

I simply gave myself more time.  If I couldn’t get my ‘to do’ list done before I left the house, then so what?  One thing I noticed immediately is the difference it made to my stress levels.   When it came to driving places I drove slower and had more patience with people on the roads.  The level of road rage and related profanities decreased greatly, I was able to find a parking space with a bit of time left over to prepare for whatever the occasion was.   

Google maps is a fantastic timekeeping tool whether walking, cycling or driving.  I nerdily check out timings in advance, eliminating the question of how long it’s going to take for me to get somewhere.

 Another thing I’ve realized is, if you’re driving and running late, you’re far more likely to use your phone to send a sneaky text or call ahead with your ETA (if there are any gards reading obviously I have never done this).  

With regards to meeting friends, my new found promptness was also making my (and their) life easier.  I realized that I had been turning up to appointments late – irritated with myself, on the back foot, and sometimes a little irritated with them because I knew they were irritated at me.  That’s a lot of unnecessary irritation.  These days I even take a little pleasure in getting to my destination early and enjoying that slightly smug feeling of getting there first. 

I still have occasional times including the other day when I was late to an appointment. Instead of using my driving trip to the location to mentally prepare, all I could do was worry about how far away I was, road-raging like a loon and arriving proffering apologies which is never a good place to start.  It served as a reminder.

Of course there are times when being late due to unforeseen circumstances is unavoidable.   I realise ‘first thing in the morning tantrums’ related to issues such as not wanting to eat breakfast or wear your chosen / proposed outfit, refusing to be strapped into the car can cause serious delays, and then of course there are parents dealing with small children.  In the unavoidable cases where it really isn’t your fault, you just have to let the stress go.

If you’re already a top time keeper and kept reading – good on ya, think of all the stress you’re avoiding.

If you’re a habitual johnny or joanie come lately, I suggest giving this punctuality thing a go and enjoying those reduced stress levels.

And to all my friends I’ve kept waiting; thank you, I appreciate your time.

The Benefits of Working Out at Work

The buzz around Corporate Health & Wellness Programmes has been growing steadily.  At the January launch of the government’s ‘Healthy Ireland 2018’ campaign, Leo Varadkar flagged upcoming tax incentives for employers to install showering facilities and equipment into the workplace indicating the government’s strong support for workplace wellness.

According to the World Health Organisation (WHO), workplace health programmes are one of the most effective ways to prevent and control chronic disease and to support mental health, so it’s fair to say that workplace wellness / fitness is not a passing fad.  Although relatively new to Ireland, corporate wellness programmes originated in the US in the 90s, growing steadily to the point where they are now more of a need to have than a nice to have.  Some companies in Sweden including sportswear retailer ‘Bjorn Borg’ have gone as far as making on-the-job exercise compulsory with a weekly workout at a nearby gym.

I have taught corporate classes for over two years and put the question to some of my clients, asking how they saw the classes benefitting them. Roisín, who has been attending classes for over a year, mentioned several points including better back health, improved sleep, increased productivity and convenience. 
As a busy Mum of three girls with chronic back pain who has a long commute, she finds it impossible to fit in exercise outside the workplace;  “With lunchtime Pilates at work, I can fit exercise into my daily schedule. I have seen a noticeable improvement in my back while doing the Pilates classes, which has helped to considerably reduce the pain and as a result improve my quality of sleep. I also find on the days where I have that break to do Pilates at lunchtime, my afternoons are even more productive as I come back to my desk rejuvenated and ready to go.”

Mental wellness is now recognised as a major component in our overall health. One of the greatest challenges to our mental health is stress, all too often caused by what’s going on in the workplace.  While physical exercise is a known mood enhancer, many companies are offering a more direct approach to mental health with meditation / mindfulness classes.

Treacy O'Connor, team lead for meditation, mindfulness and team building with Corporate Wellness Ireland, says "We are receiving an ever increasing amount of corporate enquiries. Every session has been full to date with up to 60 people at a time. Giving the workforce access to very simple techniques they can use at any time of the day is proving to be of great benefit. One employee shared with me, that before the sessions, she suffered a lot from anxiety. She has been able to greatly reduce her symptoms (actually they’re nearly gone) and she now feels much more confident in herself.”

As well as the physical and mental health benefits, corporate classes have been shown to foster camaraderie between work colleagues. Never mind discussing last night’s Game of Thrones episode around the water cooler – how about comparing aches after yesterday’s exercise class?  As head of the TII sports and social committee, Mary Deevy reported “An unexpected bonus, as a recently merged organisation, is that the Pilates classes which are attended by a great mix of staff have facilitated staff to get to know each other better”. 

Let’s face it, business is business and companies are not going to invest in an initiative long term unless there are benefits to be had for the organization.  Healthy and more energised employees mean better productivity and less sick days. In addition, a good corporate wellness program can make a company more attractive to potential employees and can help to retain existing ones thanks to workplace satisfaction.

Whether fully, partially or not subsidised by the boss, more often than not wellness programmes work out cheaper for employees than the gym or regular fitness classes. Furthermore the convenience of working out at work is clear.  Workplace wellness programmes don’t have to be complicated or expensive or limited to large businesses or urban centres.  There’s a broad menu of activities to choose from and if you want to keep costs to zero, walking or running groups are an easy to organise option with a wide array of training apps to choose from.

The benefits are far-reaching, from individual employees to the companies they work for, with the end goal being that a healthier workforce impacts positively on families, communities and the nation as a whole, from an economic to a quality of life perspective.

© Grá For Fitness 2018

Suggestions for a Dirty Weekend in January

In Ireland one of the downsides (albeit a very small downside) to a glorious Saturday or Sunday is we feel morally obliged to make the most of it with outdoor activities or suffer the guilt of being inside and ‘wasting the day’.  So let’s look at how we can make the most of a dirty weekend. Yes I’m talking weather-wise – apologies to anyone who feels they’ve been mislead by the title.

It’s January – if you haven’t done it already  now’s the time to take the tree down - really, waiting til Easter isn't the answer...even if it is particularly early this year.  Wrap all the decorations up and stick them under the stairs or in the attic or wherever until next December.

De-clutter!  I’ve taken to using organising consultant (yep that’s a thing), Marie Kondo’s mantra ‘if it doesn’t spark joy’ chuck it – and my bedroom has benefitted hugely – it looks about twice the size as it did before I started – not only will this give you more space but it really is great for your head space too.  Argos currently have canvas storage boxes – two for €4.99 which are fantastic for making the most of shelf space. 

Speaking of headspace – meditation – you’ve been meaning to try that for ages right? Download the headspace app and give it a whirl.  The first ten days are free. I’m a recent convert and can’t recommend it highly enough.  The other day I was just thinking to myself how much more present I feel, having started a daily (well...almost) meditation…and subsequently spent the following 15 minutes looking for my keys having mindlessly thrown them somewhere…it’s a work in progress.

Cooking – that cookbook you got for Christmas or recipe you spied online – what a perfect day to try it out.  Also an opportunity to do some batch cooking and stock the freezer for the week - oh look at you oh so organised!

Read a book – I love a good read, but find it’s usually something I do when I’m about to go to sleep so I’m only a couple of pages in and I conk out.   How about curling up on the couch all nice and cosy like and really getting stuck in and don't feel guilty.

It’s January – we're hanging on for dear life until payday, so think of this as a great opportunity to stay in and save some cash…if this is your aim then ignore the next suggestion…

Research – planning to go on holidays this year? What better way to get yourself through these initially dreary days than having a jaunt to look forward to.  Whether it’s a weekend or a longer event, staycation or awaycation, this is the perfect kind of day to do some research and maybe even some booking. 

In need of some exercise but dare not venture outside?  Try one of the many online fitness class – HIIT, Pilates, Yoga you name it there’s something available.  Personally I like Yoga with Adrienne, TX Yoga, the body coach (although I find Joe Wicks' hair distracting - how can it be so beautiful?), Bodyfit by Amy and PilatesAnytime.

That 2000 piece jigsaw puzzle you got for Christmas? Now’s your opportunity to get at least one corner of it done.

When that rain finally abates, grab your coat and get some fresh air.  You’ll be ready for it.