Good evening everybody and welcome to another in the series of our healthy leaders and success begins within. My name is Bruce Stevenson and I have the pleasure of chairing tonight's webinar. For those of you that are new to us, just to introduce our speaker, Philip Dyer has a business career which has spanned 30 years and a broad range of sectors.
Whatever the business sector, his focus has always been people identifying the barriers to personal growth and development and how this impacts on organisational aspirations and ambitions. Philip is an entrepreneur in residence at the University of Central Lancashire and an honorary teaching fellow at Lancaster University Management School. And he's a regular presenter of topics of well-being.
He combines physical and mental well-being as a critical part of the growth process. Having seen too many negative examples of the impact of running your own business, like excessive stress, lack of time. His emphasis is on taking care of the best asset that you will ever own.
That is your brain and your body. In response to overwhelming need, Philip has recently launched healthy leaders, focusing on the well-being to increase productivity and performance. Philip is a black belt in karate and a former British karate champion.
Making physical well-being a lifestyle choice. He still competes internationally and is in the sport of indoor rowing, achieving runner-up in the British Championships in 2014 and he's currently preparing for the World Championships in 2019. Philip, welcome back and it's over to you.
Thank you very much for that lovely introduction, Bruce. Hello everyone. As Bruce has said, my name is Philip Dyer, and I'm passionate about business improvement.
The overarching objective of this healthy Leaders programme is to improve your bottom line. If you get it right, you will see remarkable benefits in all other metrics and measures which dictate whether you prosper or not in your highly competitive market. But done properly, you personally will also emerge healthier, less stressed.
And much more in control of your life. And the good news is that there is little in the way of costs. For many of you simply reflecting on this series of webinars and the and following the recommended actions will be sufficient.
It will not be easy. This programme simply relies on you doing things differently, not incrementally. There are no big upfront costs and there are no investments or expensive advice, although of course if you need assistance, please feel free to contact me.
I founded Healthy Leaders with the sole purpose of supporting and advising business owners and company managers with regards to 4 key strands of business life that are routinely neglected. None of the 4 modules of this programme are radical, earth shattering, or even new. But because we in the world of business in the 21st century, so busy in our working lives, few organisations have the foresight to fit them together.
But when you do, the rewards are often phenomenal. What I aim to do is provide you with a window into the world of a healthy leader, with the objective of you either feeling that you are a healthy leader, or you will aspire to become a healthy leader by the time I finish speaking. And all in 4 webinars, and this is number 3.
In my thousands of conversations with business leaders from organisations big or small, public or private, I've never had anyone disagree with the logic behind healthy leaders. It makes sense and it works. It always works.
The challenge always comes from tackling the deeply ingrained habits that we all form within our lives. One of those habits is the fixation on the view that business is about hard metrics. This belief drives behaviours which negatively impact on our personal well-being and that of our colleagues' well-being.
Ironically, it also influences business performance. So what are the deliverables on this programme? You will not achieve everything at once.
Over time and with a little patience, you will find the desired change taking place. The beauty of this programme is that you can move at your own pace and progressively make lasting change. Ideally, this should be done as a team-based effort so that experiences can be exchanged and lessons shared.
So please share the ideas we are exploring with your colleagues, but only when you feel comfortable with the proposition. Having gone through this process many times, I can tell you that this is not only effective but highly stimulating and enjoyable. Our first deliverable is a better performing company.
Healthy Leaders is not social engineering or a short-term back slapping attempt to nearly improve morale. The process will ultimately influence the financial performance of the business. If that does not occur, we're doing it wrong and it needs to go back to basics.
The second deliverable is a more manageable and less stressful environment around you. We hear so much of issues like burnout, nervous exhaustion, and so on within management and leadership goals. In our most recent webinar module.
We explored the detail and so much of that negativity may be self-inflicted and how to overcome it. The 3rd deliverable, one we're focusing on this evening, is personal, physical health and well-being. Here I'll explore the principles around making is not just fit for work but fit for life.
Few businesses acknowledge the win-win opportunities here. The apparent absence of time or opportunity are just two of the barriers preventing people from leading a physical life. We will investigate how to incorporate a healthy lifestyle alongside managing effectively.
We'll explore those long ingrained habits which deliver the opposite and damage both you and your business. The 4th deliverable is a sense of perspective leading to a balanced life. Running a successful business can be at times excessively absorbing.
The programme will encourage you to prioritise the long term benefits. In this session, I want to start by looking at physical health, what it should mean to you. How best to become more active and overcome the impact of creeping inactivity.
And the scourge of labour saving devices, or as I call them, life shortening devices. We'll examine some typical scenarios extracted from real life situations, and finally, we'll offer some simple steps where you individually can avoid these problems. Hopefully you can also use the techniques mentioned here to the benefit of your colleagues as well.
Remember what we said earlier, Ideally, you go forward with the healthy leaders principles applied to everybody in the organisation. If you feel well, you're more focused. If you're more focused, you are generally more effective, and being more effective will increase overall performance.
A some facts. Well, the facts speak for themselves. We are all active to some degree.
The challenge is ensuring that our level of activity is making a positive contribution to our well-being and general quality of life. No that I did not mention running a marathon. Or joining a gym.
These are both worthy activities, but few amongsters has sufficient time to commit to the gruelling preparation of a marathon. Up to 50 miles of running per week I believe. We all have time Often without considering how best to use it, we fill it with things that limit our potential to maintain ourselves to a level where we feel good.
Feeling good means energised, happy, content, and able to deliver our best performance on a consistent basis. This is not striving for perfection. More striving for a level of consistency where being well is the norm.
And last but not least, the vast majority of us have the potential to be healthier. Not through a pharmaceutical cure or slouch in front of a TV. But through our own determination, be the best that we can be and want more of it.
The challenge which has been a consistent theme through this series of webinars, is understanding our habits. Good and bad, then altering them when they do not fit into our objective of personal and organisational improvements. Let's look at some myths.
We need to challenge our current view by looking at some myths, for example, being physically active is too expensive. I've heard that so many times. It takes equipment, special shoes and clothes, and sometimes we even have to pay to use sports facilities.
Or I'm very busy. Physical activity takes too much time. And finally, physical activity is for people in their prime of life.
At my age, I don't need to be concerned with it. This list is not exhaustive, however, it does reflect some of the many comments I received from company owners and senior managers alike. The whisper in your ear, more about myths.
These myths are normally perpetrated by people that want you to join their particular club. The IIB Club or Ignorance is bliss Club. Myths are shared like they are facts.
And as such, they form our opinions and beliefs. Making the task of wading through misinformation to find solid facts. And as such, they form our opinions and beliefs, making wading through misinformation to find solid facts based on current research and almost impossible task.
I say almost impossible. The golden rule is to be curious. When it comes to your body, please don't take things at face value.
Be curious and seek alternative views. Building your knowledge and understanding about you and your body. I'm not suggesting that you ignore advice from specialists, but as history has proven time and time again, experts can get it wrong.
New information becomes available, and occasionally conflicts of interest can blur the lines of good advice, making it questionable. For example, in the grand scope of the history of medicine, the the relationship between doctors and patients has changed quite a bit in recent years. The internet can empower the general public by enabling active participation in our own healthcare.
However, it was not always this way. For a long time, positions with the authority on health. Patients trusted in their doctor's education and expertise and for the most part followed their advice.
When health concerns about cigarettes began to receive public attention in the 1930s. Tobacco companies took preemptive action. They capitalised on the public's trust of physicians in order to quell concerns about the dangers of smoking.
Thus was born the use of physicians in cigarette advertisements between 1930 and 1950. Yes, you hear correctly. Doctors once actively promoted cigarettes in the perverse belief that one brand may be less irritating to you than another.
So please think on, always stick to the golden rule, be curious, and ask questions. We still on the myths theme. Ignorance is not bliss.
Members of the IIB club would rather not be aware of what ails them. Those of you that listened to the last webinar, that's something like Nigel. Do you remember Nigel, the unhealthy leader in the stress webinar.
Nigel leads a very stressful life with a bad eating habit and little in the way of exercise. Please note I'll interchange the word exercise and activity as we've progressed through this webinar. Nigel is forced or overweight and resists going to the doctor in case he finds something else that he does not want to hear.
The outward signs of his lifestyle are etched on his face and carried around his midriff. However, What he can't see is that he's borderline diabetic, the term being pre-diabetic. But he has a fatty liver, and many of his primary organs are covered in visceral fat.
The fat that surrounds internal organs such as the pancreas, liver and kidneys. Oddly It's my contention that it takes significant mental effort to ignore visible signs. This of course could also be associated with fear or denial.
Denial can be a dangerous habit. More often than not, I will ask clients to attend an NHS or private clinic in order to ascertain their current health status. Much in the same way as you would with your business, the where are we now audit.
I'm always amazed by the relief I often hear that something major was not discovered, which is often followed by, they did not tell me anything I didn't know. Such as you drink too much, you need to lose a few pounds, and you need to get some exercise. My next statement may seem a little wrongheaded, but at that point, I am almost, please note I say almost, feel disappointed that they do not have a problem that has actually scared them into action.
I would never wish ill health on anyone, but it is worth noting, often the non-communicable diseases which plague us, such as type 2 diabetes, are cumulative in nature. In other words, they take time to have their negative impact. Don't wait for it to happen.
Take preemptive action. As we only have one body, and all of our dreams and hopes are wrapped around this single amazing organism. It's worth taking the time and effort to become more of a driver in the maintenance of our body than a passenger.
Where we defer to others for its care and well-being. This in turn will make each of us more of an owner, where we are responsible and accountable to ourselves to be the best that we can be. We only receive one of these.
Yet we can often know more about our mobiles. How our cars get us from A to B. The fact is, there is a heavy dependency, some would say burden on the NHS to look after the nation.
As we are all aware, the NHS is creaking at the seams and stretched beyond breaking point in many areas of the country. If we embrace the greater sense of ownership by understanding how to look after our most important assets, as Bruce mentioned in my introduction, it's the mind and the body. We will replace fear, think Nigel, with knowledge and understanding and reduce the burden on the NHS.
A winning combination if ever there was one. What do we need to know? Where do we get the information?
A quick reply to both questions is the internet. As mentioned earlier, however, I've personally researched many things from nutrition to exercise over my 40+ years in various sports. And concluded that we all need to be prepared to change our point of view or belief to remain current in our thinking and understanding.
This change through new discoveries, current research debunks old thinking and destroys myths that are deeply embedded in our psyches. The one constant is that we are changing. Every day we get a little older, running in parallel with that is a world of research.
With every passing year, what we thought was correct turns out to be wrong, and no doubt in the years to come, what seems obvious and acceptable today will also be challenged to be wrong too. So, we'll have to work with what we have. Please don't be relying on what you were taught at school, college or university.
Things have changed. Golden Rule. Check the source.
Check the source. An example, no doubt many of you are aware of the 10,000 steps regime. Which has come about through robust research as it appears to be the gold standard for physical activity.
Pause in take a breath. Sadly, this is not the case. 10,000 Steps was created by a marketing organisation back in the early 60s in Japan.
An arbitrary number, with no science behind it, other than the fact that if you're only doing 5000 steps, then 10,000 steps must be better. Over the decades, 10,000 Steps has gained momentum, helped along by new technologies such as Fitbit and other wearable devices. The question is, does it work for you?
10,000 steps, subject to step length roughly equates to 5 miles. In truth, many people, how many people have the time or can make the opportunity to walk 5 miles a day, which is roughly 1 hour and 40 minutes of walking. Depending on whose statistics you read, around 50% of people that buy a wearable measuring device stop using it or measuring physical activity between 6 and 12 months after purchase.
Ultimately, the objective is to increase your level of physical activity in a way that fits in with your lifestyle and needs. So for me, the message is avoid generic solutions. If anybody, including your doctor recommends a one size fits all solution, please follow the golden rule and check the source.
So what do I need to know? According to the World Health organisation. Now I need to take a deep breath and I'll say this verbatim.
Adults, aged 18 to 64 should do at least 150 minutes of moderate intensity aerobic physical activity throughout the week, or at least 75 minutes of vigorous intensity activity. Next bit. Aerobic activity should be performed in bouts of at least 10 minutes' duration.
Getting there, for additional health benefits, adults should increase their moderate intensity aerobic physical activity for 300 minutes per week, and that's 5 hours. And then finally, muscle strengthening activities should be done involving major muscle groups on 2 or more days a week. Oh, right.
All of the things I've just mentioned make sense, but the truth is, most busy people would baulk at 5 hours of activity a week. Even though the World Health organisation identify physical inactivity as a global problem in the developed world. We know that we need to exercise or increase our physical activity.
We know that being inactive for too long is not good for us in the long term. So why do so many people ignore this fundamental issue? I feel it goes back to myths and to a greater extent, uncertain uncertainty.
What to do about it, how to do it. So if you look at the slide, what constitutes activity? What's the frequency and why?
Why should we bother? But what counts as moderate physical activity? Well that slide gives you some guidance, physical inactivity is responsible for 1 in 6 deaths.
With drinking that in really, that's equal to smoking. And is estimated to cost. UK PLC in the region of 8 billion annually.
Including around about a billion, the NHS alone. Now the source of that is from the.gov.uk site.
Although this sounds like a scary statistic, it's probably understated and in truth reflects the tip of the iceberg. Being physically active, as the slide implies, does not need to take place in the gym. Nor does it have to overexert or become competitive.
However, it does require us to develop new habits, which will result in increased mobility and place a positive demand on the body. Think of physical activity as part and parcel of your daily routine of life, rather than an imposition or a short-term objective to lose a few pounds. Think of the acronym SA SAIDE.
Specific adaptation to impose demand. When you impose a demand on your body, it responds in kind by adapting to that demand. Hence the reason why when you undertake an activity such as lifting a weight multiple times.
And you ache the following day, your body is adapting. If you undertook the same activity a few days later, it would be a little easier than the first time and you will ache a little less. What activity should I cover?
What do I need to do? While using that phrase, cardiovascular or aerobic exercise, this could be a brisk walk. Raise your heart rate, breathing a little bit faster but manageable.
An aerobic exercise, which is shorter in duration and more intense, think of high intensity training. You become breathless, more demand on the body in a shorter period. Think sprinter rather than marathon runner.
And then joint flexibility, yoga, general stretching. The aim is to maintain your mobility, is through life. And finally, muscular endurance and strength.
Use your body weight, so you can squat, press-ups, pull-ups. The muscles are imperative for quality of life. After all, They moves around.
However, sarcopeia. Is a fact of life. This is the process of muscle loss through the ageing process.
This tends to start around the 30s, hormonal shift changes in the body and accelerates into the mid 60s. Inactivity. I'll repeat this, inactivity is sarcoinia's best friend.
Activity is its enemy. So, we can add some simple but ignored activities to the list. I personally have an aversion to labour saving devices.
An example would be the stick you can buy for picking up litter. Unless it is your day job and you're at risk of repetitive strain or you have a debilitating back condition, bend your knees and pick things up. If this was done several times a day from tying your shoelaces to picking up a fallen spoon.
You will tick the increased joint flexibility box. Think said, specific adaptation to impose demand. But it's worth noting and worth remembering, the less you do, the less you can do.
Another example is washing your car or having it washed. Save a few pounds and make the time to wash your car vigorously. When you add up the things that you can do, the cumulative impact is significant.
Then there is the classic walk, escalator or lift. You can programme yourself to make stairs the habit. This takes the cardiovascular box of aerobic exercise.
To maintain your muscle density, it is essential to do some resistance work. Think about what the World Health organisation wanted. This does not mean that you need a set of weights, because you have all the weight that you need, your own body.
Free standing squats with hands behind your head. If you feel that you need some stability, open a door and hold the handles on either side, squat down and up. Build the number of repetitions.
Add to that press-ups, these can be done old school on the floor, or if you don't feel strong enough or you have joint discomfort in your shoulders, try doing them standing up against the wall. Over time you and your body will adapt. Again, repeating specific adaptation to impose demand.
And you'll be able to do more if you wish, increasing the number of exercises, duration, and style. The world of YouTube will keep your ideas fresh. Last but not least is the high intensity interval training or HIT.
This needs no more than 10 minutes in a day and ticks the anaerobic box. The bulk of this activity can be done in the comfort and privacy of your own home. In terms of frequency.
My view is that we're all owners, as I mentioned at the beginning of the webinar, we are all physically active to some degree. I feel there's a risk in compartmentalising exercise into trips to the gym or a gym, or a specific day to train with Billy or Betty. We can end up finding ways to avoid activity and lose the habit when it's in its formative stage.
When you think about lots of gyms, they have what they call in their membership, sleepers. These are the people that joined the gym in January after the big blowout over December. Train through January into February and then stop training.
Gyms require sleepers. If all the members of the gym turned up, there'd never be any kick for them. So it's essential that they sign up lots of people because they know that they're not going to come in again.
So it's easy to lose the habit or not form the habit. So my view is we need a new perspective, and that is that we live a physical life. Become more aware of your physical world and ask yourself questions.
Can I walk more? Can I try harder or go faster? Can I go longer?
Can I increase variety? Find ways to reduce the impact of labour saving devices that can ultimately be life shortening devices that interfere with the quality of your physical well-being. I understand the need for structure.
If, if there is a need to focus on routine by being a member of a gym, or a rhythm associated with your exercise activity, aim for physical activity at least every other day. As you adapt, you will start to feel good and potentially become more curious as to how you can improve your overall fitness and health further. However, my preferred style is to blend your physical activity into your life.
A few personal examples. I met a friend of mine for a meal and a drink the other day. Yes, I consume alcohol occasionally.
I walked to the restaurant, which was about 30 minutes from my house, and walked back. Although he did offer me a lift of course. I walked briskly and focused on the quality of my step.
Please note that I don't always walk like that. Sometimes whilst walking, I like to get lost in thought. Another example, whilst in London, for any of you that may be in the south.
While attending a meeting, when I was travelling on the underground, I walked up the left side of the escalator. Finally, I dropped some seeds on the kitchen floor, and whilst the vacuum cleaner was close by, I opted for a dustpan and small brush. Bend the knees and brush it up.
Individually, each activity is small, but collectively, they make a profound difference to your levels of physical activity and can become embedded as part of your day to day life, live a physical life. All the things I've mentioned constitute physical activity. I've been forming the habit for many years and encouraging the same in my clients.
It works. It always works. Without exception, everybody always feels better and more alive.
This is how and why it will impact on your business, because it impacts on you. Let you take that one in. What fits your busy schedule?
Exercising 1 hour a day or being dead 24 hours a day. OK, a bit of dark humour, I admit. However, there is more truth in those dark comedic words than meets the eye.
I believe that we become numb to statistics. The World Health organisation say X, the NHS say why. Numbers of people that are dying from this or that, the other.
In other words, it is not you or me at the moment. Physical activity should be a given, like breathing. It should be part of your life without even noticing that you are doing it.
Those of you that are listening, if you're under the age of 30, you may discount what I'm saying. At that age, there is still a sense of being immortal. If you are over 40, There may be a greater resonance, as you may feel not at your best.
The physical world is becoming more of a challenge. This is the age where comedians find a rich vein of material for their acts. If you're over 50, you may be thinking it is too late.
So why do it? The fact is, this approach works for any age. And if you're a leader, You can influence your colleagues with your newly found zeal or physical well-being.
So let me introduce you to. Potential healthy leader. So before we conclude I'd like to introduce you to Jonathan.
Jonathan runs a successful business. With around 40 staff, and typically starts his day around 6 a.m.
Checking his mobile for emails and texts that relate to work. 10 years ago, just before he started his own business, Jonathan considered himself to be fit and healthy. Regular football after work and regular drinks too.
He weighed 12.5 stone back then, however, a growing business and some bad habits have taken their toll. When I met Jonathan, this is a real person, changed his name, of course.
Which was 5 months ago, he was 19 stone. And increasing in body weight every month. He felt that he'd tried every possible diet to no avail.
And his gym membership was underutilised as he attended once or twice a month. Jonathan's eating habits were extremely car rich, and his knowledge and understanding of nutrition and exercise was based on the ignorance is bliss Club. Jonathan had never had a medical in his life.
He's 42. But was very aware of his family's medical history. Mother and father, type 2 diabetic.
Father also has high blood pressure and takes statins. In fact, his father takes a cocktail of pills that often leave him low in energy and nauseous. Jonathan often hears his father say, there's nothing you can do about it, it runs in the family.
To add to his day to day pressure. His wife is extremely worried about his weight and his work-related drinking habits, and keeps asking him to visit the doctor. Jonathan often goes out drinking with clients.
Jonathan insists he's eating a healthy diet, as he always has porridge made with skimmed milk for breakfast. He read somewhere that porridge reduces cholesterol and skim milk is low in fat because fat makes you fat. Whenever he buys a sandwich, he always has lettuce in it.
When he's not away, evening meals will always consist of roughly 60% carb starchy foods and lean meat. Wash down with an obligatory bottle of wine. Last but not least, Jonathan loves his fruit.
Healthy, right? As he does not have time to munch his way through 2 or 3 pieces of fruit each day, he invested in a bullet blender. A couple of bananas and apples per day.
After a concerted effort, Jonathan increased his exercise from once every couple of weeks to twice, sometimes 3 times a week. After some initial weight loss that stalled, Jonathan became quickly dejected and was going to give up, quote, What's the point, it runs in the family. I'm still trying to work out what it is.
I might as well accept my lot. During a particularly stressful period. And also the fact that his weight had stalled, Jonathan felt depressed and visited his local GP who gave him a prescription for antidepressants.
Now, for those of you, here comes the question that Bruce was talking about. For those of you that have listened to all three webinars. I would like your opinion.
And what Jonathan should do to get back on the right track. Just think about that brief overview that he gave you about his lifestyle. And if you've listened to the the past two webinars and this one, if you've got any views or opinions, please feel free to share.
I'll continue with the final slides, and if you want to come back, that's fine. So the conclusion. I've introduced you to Jonathan in preparation for the final webinar in this series, which will look at nutrition and balance.
After talking to you about physical activity in some depth, there was one irrefutable fact, as we know it today. We can't out exercise a bad diet. The concept of calories in, calories out, is always simplistic.
And a significant contributor to the epidemic of obesity, which the globe is facing. So to conclude, the impact of increased physical activity, it can improve your mood. The researchers out there, go looking for it, you may just feel happier.
It can increase life expectancy, so the quality of your life by reducing non-communicable diseases such as type 2 diabetes. Again, the research is out there and it's rock solid and well established. It can improve your immune system.
You get less colds and general ill health, you're more energised. Remember said, specific adaptation to impose demand, but the more you do, the more you can do. And finally, improve mental health.
Again, exercise, physical activity. Are connected to reducing and helping you to manage stress and develop greater confidence. There is always a choice.
Be a healthy leader. And choose increased activity. The difference is amazing.
Thank you. Phillip, that was very, very thought provoking as always. So, we have a couple of suggestions, for our, our character.
Lose weight via exercise and changing diet. Take time to structure his day better. And then share the load of clients socialising to avoid excesses.
Oh, I like it, I like it a lot. The first one, if I can I make a comment about each of the responses. Yeah, go.
With regards to increased exercise and changed diet, if I flipped them round and said change your diet and increase exercise, there is a difference between the two, quite a dramatic difference. The number of people that I've encountered that try to, increase their exercise. Monitor slavishly how many calories according to whatever wearable device they've got, how many calories they're burning.
And there is a almost like a hidden justification in having that extra biscuit or that doughnut because I've used up 500 calories while being in the gym. Unfortunately it doesn't work like that, but it's really important that people understand that the food first. And how that works in the body, and then the exercise to maintain physical well-being, which are two different animals, you can lose weight and never go in a gym.
You know, so that, that's really important. I do like the, the comment there about sharing the socialising side. What tends to happen within within organisations, if, if it was an organisational leader that made the comment.
The person that owns the business tends to take the burden of responsibility for entertainment on themselves, in part to a lack of trust. So they want to form new relationships with their clients because often they've been burnt by passing that responsibility onto somebody that isn't really an owner in the business. So it is a challenge.
I think if you're a leader and you're entertaining a lot, you've got to think and maybe consume your alcohol like the queen does. Now she may have a sip, but she doesn't drink the whole thing. You don't, you don't have to be over committed to that.
What there was another one, what was the other comment? Time to structure your day or his day. I think that's an excellent one that er often try and encourage people in in any walk of life to actually plan what you're going to do.
If you give your day structure. You can actually prioritise more effectively rather than actually being reactive through the course of the day. I mean, I mean we're, we've all been guilty of hearing the phrase or using it yourself where you say, where's the day gone?
And I don't feel like I've achieved anything because you've been distracted by things that that weren't part of what you'd intended doing. So some really good comments there. Yeah, I think, I think the, the other thing with that is if you, if you are gonna plan and structure your day, build in some time to, you know, instead of at lunchtime, you know, meeting the friends down the pub or, you know, going out and buying a sandwich just cause it's got a bit of green in it, take the dog for a walk.
Yeah. Yeah, well, well this is the thing, my, my belief is that it's more effective if you can make your life physical. Rather than owning a gym membership.
I mean, I'm a committed sports person and I, I exercise with a purpose to actually improve my rowing or when I did martial arts, it was about improving karate. But apart from that, I lead also a physical life, so I believe that instead of pouring, instead of this time of year, spraying your windscreen with a a a deicer, get a scraper and scrape it. It it it takes almost the same length of time, but you're actually being physical, it's great for your mobility, it's good for your shoulders, and you get a little bit of exercise and you don't even realise that you're doing it.
I'm sure there's many people out there that would offer their cars for you to scrape as well. Lead a physical la. If you make it, if you make it routine and normal, when you add all these things up, it's a little bit like a an hourglass, you know, when you turn an hourglass over and you see the grains of sand, nobody looks at the grains of sand, you can see how full it is.
Eventually it just fills in. When you cumulatively put all of those little things together, they make up for a lot in your, in your working day. You walk a little bit faster, use a set of stairs.
Scrape the windscreen, bend your knees, and you might think, what's the point? Altogether, they fill your hourglass. It's very effective.
Yeah. Phillip, that's all the, the time we have tonight. Folks, thank you for attending.
Just a, a, a request for you, please. If you wouldn't mind filling in the survey monkey, Dawn has popped the address in the chat box. Or what you can do is, when you're logged in, they will, or when you close off here, there will be a pop up after the screen that you logged in on.
Just give us Some feedback. We really do like to have your feedback because remember, this is your channel. The webinar vet is designed for you.
And if you give us feedback, we know what it is that you are wanting us to bring you and and how effective that is. So don't forget to do the survey monkey. Philip, I'm looking forward to the next one in the series.
We've got one more to go. So that's really, really great. Folks, that's all we have time for tonight.
It's my pleasure to thank Phillip for his time with us and to all the folks that listened tonight and to the recording, I hope you enjoyed as much as I did and from my side, it's good night until the next time.