Tomorrow You - Edition 29

Elated to be sharing the latest edition of Tomorrow You. The newsletter that aims at delivering you 1% more knowledge every week. This one delves into the realms of RTO, the health benefits of laughter, resistance training sweet spots, goal setting and more - Enjoy!

What I Read This Week

Seen a few things recently around the return to the office (RTO) mandates of some of the world's biggest companies, highlighted really succinctly by Ryan Hopkins in his post on Monday. In essence, IBM is demanding its employees need to be commuting distance to an office or leave and EY in the US is using badge data to track attendance. This is after Salesforce, Meta, Twitter and Apple issued similar RTO imperatives.

As Ryan says, this is a company's prerogative, but isn't this a form of discrimination? It is certainly not a diversity play, is it? I completely understand a need for a company to maximise the investment in its assets - I am talking about buildings here - So I wish they would stop dressing RTO up as a productivity initiative, because the opposite seems to be true... Forcing people back into the office does not necessarily improve business performance, many studies tell us this, but they do decrease employee satisfaction.

So, what's the answer? I get the need for in-person collaboration and serendipitous conversations that can initiate creative sparks, but creativity cannot be forced. It just doesn't work that way. Rather than CEOs mandating office returns for set numbers of days, why don't they let the leaders they pay a lot of money to lead just... Well, lead?

It cannot be beyond the wit of these people to bring teams together with other teams and make office time about the things you need office time for, like workshops, client meetings, cross-team projects, etc... There is not much more demoralising action for any productive employee to lose 2-4 hours a day on a commute to an office to do the things they could be doing at home. It makes no sense. I appreciate there are some who love the office and that's fine... It should also be fine not to, we have seen another way and the genie cannot be put back in the bottle!

What's your thoughts? Have you got any amazing ideas for a productive way forward? Maybe we need an in-person brainstorming session...

Quote of the Week

This is a quote I have shared with my eldest son this last week, as he coasts through half-term and I try to convince him to do some revision:-

Hard work beats talent when talent doesn't work hard

Its a great quote attributed to an American High-School basketball coach called Tim Notke. Essentially, even if you have flair for what you're doing, if you don't work at it, those less talented can pass you by.

Although this is a sports quote, the same is true in education and business. A great quote to have on your wall!

Health

They say laughter is the best medicine... Not always, but it is good for your mental and physical wellbeing. Laughing triggers a cascade of physiological and psychological responses in the body, leading to various positive effects. Here are some scientific benefits of laughing:

Stress Reduction & Mood Improvement: Laughing triggers the release of endorphins, neurotransmitters in the brain known as "feel-good" chemicals. Endorphins help alleviate stress and promote feelings of happiness, relaxation and combats feelings of sadness, anxiety and depression. Laughing also reduces levels of cortisol, the stress hormone, leading to a decrease in overall stress levels.

Pain Relief: Laughing has been shown to have pain-relieving effects by increasing pain tolerance and reducing the perception of pain. Endorphins released during laughter act as natural painkillers, helping to alleviate discomfort and promote a sense of comfort and relief.

Enhanced Immune Function: Laughing has been associated with improved immune function, as it stimulates the production of immune cells and antibodies that help protect against infections and illness. Regular laughter may help strengthen the immune system and reduce the risk of developing certain diseases.

Improved Cardiovascular Health: Laughing has cardiovascular benefits, including reducing blood pressure, improving blood flow, and promoting heart health. The act of laughing increases heart rate and oxygen consumption, similar to mild to moderate physical exercise. Over time, regular laughter may contribute to better cardiovascular health and a reduced risk of heart disease.

Muscle Relaxation: Laughing involves the contraction and relaxation of various facial muscles and the diaphragm, leading to muscle relaxation and tension relief. Regular laughter can help alleviate physical tension and promote a sense of physical relaxation and well-being.

Improved Cognitive Function: Laughing stimulates brain activity and enhances cognitive function. It boosts creativity, problem-solving abilities, and mental flexibility. Laughing also improves memory and attention, leading to enhanced cognitive performance and overall mental acuity.

So, there you have it, incorporating laughter into daily life through humour, social interactions, and engaging in activities that elicit laughter can contribute to overall well-being and quality of life.

Fitness

On many of my newsletters, I have shared workouts and exercises with you, but how about some best practice guidelines - How many workouts do you need to do in a week? How do you make sure you are pushing your body to grow and not allowing your muscles to go backwards and atrophy? What is that mark?

To get stronger the guidelines state that you need to do resistance training 3/4 times a week, which does give you enough time to rest in-between days. Those workouts need to be intense enough to work those muscles and thats a personal thing, so depending on how many reps you want to do, make sure your form is good throughout and you can get near to your desired rep count. You should be near to it, but find it tough. That's the zone you want.

Want to know when to move up a weight? I got you - See my post from yesterday!

Nutrition

I know that broccoli is high on my list of vegetables to eat every week. Why? Here's the top 5 reasons:

1) Rich in Nutrients: Broccoli is low in calories but high in nutrients, making it an excellent choice for promoting overall health and well-being. It is an abundant source of vitamins C, K, and A, as well as folate, potassium, and manganese. These vitamins and minerals play crucial roles in supporting immune function, bone health, vision, and overall vitality.

2) High in Fibre: Broccoli is an excellent source of dietary fibre, both soluble and insoluble. Fibre promotes digestive health by supporting regular bowel movements, preventing constipation, and maintaining a healthy gut microbiome. A diet rich in fibre can also help lower cholesterol levels, stabilise blood sugar levels, and promote satiety, aiding in weight management.

3) Antioxidant-Rich: Broccoli contains various antioxidants, including vitamin C, beta-carotene, and sulforaphane. These antioxidants help protect cells from damage caused by free radicals and oxidative stress, reducing the risk of chronic diseases such as heart disease, cancer, and diabetes. Consuming broccoli regularly can contribute to overall health and longevity.

4) Cancer-Fighting Properties: Broccoli contains sulforaphane, a compound with potent anti-cancer properties. Studies have shown that sulforaphane may help inhibit the growth of cancer cells, reduce inflammation, and induce detoxification pathways in the body. Including broccoli in your diet may help lower the risk of certain types of cancer, including breast, prostate, and colon cancer.

5) Heart Health Benefits: The high fibre and antioxidant content of broccoli contribute to heart health by helping to lower cholesterol levels, reduce inflammation, and improve blood vessel function. Regular consumption of broccoli may help lower the risk of heart disease and stroke, promoting cardiovascular health and longevity.

A big hand for broccoli! A powerhouse in the world of nutrition!

Wellbeing

One of the key things to erode mental wellbeing is a feeling of being out of control. One way of creating some control is to set yourself some goals and achieve them. This could be in the form of a daily to-do list, a weekly or monthly plan, or even something longer term.

If you are going for something longer term, make sure you break this longer term goal down into smaller, shorter-term actions so that you can see your progress towards your bigger goal. Without this your goal is unlikely to become a reality.

What tips do you have for successful goal setting?

In Closing...

Reading back through my topics, I am always trying to draw a thread and this week, I think its happiness. Well, not quite. More contentment. Most of us have to work and its a large part of our lives. We all wish to be happy in our work, but contentment would suffice. When working out, we don't all want to grow muscles on muscles, but we want to know what we are doing is achieving something - That would make us content. Goal setting? Getting somewhere near leads to a level of contentment. Is contentment enough, though? It is for some, not for others - Not to be confused with complacent... That's never enough - Peace and love ???????????