HumanHumanResources.com
Your Health is Precious !
Welcome
To the
Healthy Breaks
Presentation page
A Self-Care Routine for the office !
It's like a pepper mint for your mind & body,
You feel refreshed & relaxed in just a few minutes !
Most employees struggle with stress, discouragement or overwhelm, sometimes daily !
We help them find calm in just a few minutes.
You Know this feeling when you're back from holidays and you realise your life is stressful !!!
After an entire month hanging out with cool people, eating delicious food and crossing wonderful landscapes around the Mediterranean and the Alps,
I felt absolutely amazing, and then...
I came back to Brussels, and it took exactly ...
24h before I felt stress and overwhelm again !
There suddenly was a never ending list of "shoulds" & "have tos" & "musts" that I had completely forgotten about during the holidays...
...fill in the agenda, emergencies, plan the week, work, shop, cook, commute, deadlines, be on time...
The most scary part is that ...
this is actually my normal life and that I usually do not realise how taxing it is on my body & mind.
It took the contrast of an entire month of holidays to make me realise that I usually swim in a pool of muddy water rather than in the light blue sea.
What's your inner landscape like ?
Fortunately, I have a few tricks to handle this general sense of stress and I will show them to you.
Of course I am not the only one.
A friend of mine recently requested a coaching with me because she couldn't help snapping aggressively at her kids and husband. Another friend got sick only a few days after coming back. You've probably experiences something similar.
See, the rythm of modern life is pretty hard on us !
It greatly affects our health, and the way we feel, even when we are not aware of it.
We are so used to being unwell that we think it's normal to feel bad and we don't even realise how damaging our habitual ways are.
We are in constant chronic stress and, even if we don't see directly that our health is affected, there is a series of signs that most of us can relate to :
Pains & Aches
Chronic Stress
Deep Fatigue
Mood Swings
Poor Sleep
Brain Fog
Sluggishness
Feeling down
Overthinking
Did you know that body awareness is
3 to 4 times more effective than meditation or Yoga
to regulate your nervous system !?
Of course, most of us can feel that something is off,
so ... we start searching the internet and ...
there comes another problem :
there is way too much information out there !!!
According to social media, you should ...
wake up at six but have 9 hours of sleep every night,
and have a vibrant social life,
take cold showers, meditate for an hour every day, walk 10 000 steps per day, pursue your passion while learning chinese (you know, for plasticity ),
develop your carreer, earn 500k, homeschool your kids (and always stay positive), do yoga, zumba, tai bo, 4 times peer week, take on a hobby,
eat more salad, massage your face and scalp, stretch before bed, reduce screen time, walk in the forest ...
and on, and on ...
If you have the possibility to do that, and it makes you happy, by all means go for it ! but ...
Most people don't know where to start or what to do !!!
The key is to start slow, simple and easy !
That's the way you start building healthy habbits and routines, one tiny step at a time.
What if you could start super easy ?
What if I told you that I have removed all the obstacles that prevent you from taking the fist step ?
What if you didn't have to research any technique, to learn any movement,
to book any session in advance, to subscribe to a gym ?
What if you needed no material, sports clothes, change rooms, showers, spare clothes ?
no need to be in shape, no need to re-make-up or do your hair after the session.
and ... above all, you can take a Healthy Break anywhere, anytime,
especially in the office, during working hours. It is designed for this purpose !
Not only does it help busy employees reset their mind & body in just a few minutes,
the exercises that I have selected are also designed to help you aliviate the effects of sitting.
Did you know that after only 3 minutes
of gently moving your body while paying attention to it,
you start releasing a cocktail of
feel good hormones !?
Sitting all day is harder than you think...
On your mind too !
Since the "sitting is the new smoking" campain a few years ago, most people are aware of the (extreme) dangers of a sedentary life. They know that they spend too much time sitting in front of their screen and they understand the possible long term consequences for their health.
What fewer people know is that it also affects our mood, our psychology and the way we see the world. We have all experienced it when we are ill or injured.
If your body is not well, your mood goes down.
When you sit all day, your nervous system perceives that your structure is collapsing, that your organs are being compressed, that the fluids in your body aren't flowing optimally, and...
it tells your subconscious that something is wrong.
This can result in physical symptoms: poor digestion, poor sleep, short breath, heavy legs, lack of energy
& psychological symptoms: lack of motivation, heavyness, overthinking, stress, anxiety, overwhelm ...
This can affect your well being, your motivation and your relationships in the office and at home as well.
What can You do ?
Get up and Move your body !
The good news is that... it only takes a few minutes !
No need to twist like crazy and sweat all over the place,
just clear your mind and remind your body that it is alive and mobile.
if you want to know how, click the link bellow
Did you know that in order to change habbits &
reset your posture, it is much more effective to move regularly
than to take on a super intense session once in a while !?
I will tell you a bit more about the program but first, let me introduce myself:
Hi, I am Hugues
Hi, I am Hugues.
10 years ago, I had surgery because of a pretty common sitting disease (that I got at 29 despite being quite sporty). I realised the importance of having an active life style (not just train a few evening per week).
I decided to quit full-time office jobs forever. I drastically reduced my sitting time and embarked on a quest to regain my health and understand the human body. During this 10+ year journey, I have trained and worked with many professionals: movement experts, coaches, osteopaths, trainers, yogis, circus performers, martial artists, Qi Gong & mediation masters... It is the fruit of these 10+ years of experince that I share with you in the Healthy Breaks.
I currently work half time as an admin/HR professional (in an office😊) and the rest of the day I train for myself or teach Yoga, Qi Gong and other body related disciplines. I work with companies who want to bring health to the office.
I believe that our first HR resources are our bodies and minds and that it is our duty to keep them healthy.
This is why I decided to call this platform Human Human Resources.
I Wish you the very best in your health and well-being journey.
I believe that our first HR resources are
our bodies and minds
and that it is our duty is to take care of them !
I mean, Think about it ...
The health of your body influences almost everything in your life:
Whether you can drive, ride a bycicle, carry your grocery, play soccer with friends or age gracefully and run after your grand children.
As sedentary professionals, we are highly at risk of developping cardiovascular disease (+20%), diabetes (+90%), cancers of all kinds (+20%), osteoporosis...
This means that we need to move very frequently !
Cycling to the office, reaching 10.000 steps daily, taking a Yoga class, eating healthy...
that's all perfect and you should do it but it's not enough, we need to get up from our chair and move often !
Recommendations are to stand up and move for 5 minutes every hour !
Now, let's make it clear, Healthy Breaks will not replace an active life style !
They will not give you any heart pump and they will not make your abs pop out. but ...
if they can reduce your stress levels, give you a taste for moving your body and
bring you clarity about the quality of life that you want...
I have accomplished my mission !
Here is how it can profoudly impact your life !
Counteract
Sitting
Bring movement back into your body.
Re-open your joints,
Reset your posture,
stop shortening your muscles,
boost blood circulation,
bring water and nutrients to your organs, help
your tissues cleanse of metabolic wastes ...
Reduce
Stress
By focusing on your body, you allow your mind to relax.
Your body feels nourished, your mind empties the bin.
You feel rooted and lighter at the same time.
Increase
your Energy
Science shows that after just 3 minutes of conscious movement, your body begins to release a cocktail of feel-good hormones.
You feel peaceful & content.
Boost your
Motivation
Now that you have taken a few minutes to empty the bin and increase your energy, you feel sharper and more confident. You are ready for whatever comes next.
Improve Time
Management
Studies show that exercising during working hours improves resilience, time management and interpersonal skills.
Happy you, happy Team.
Build New Healthy Habits
Once you start doing the programme every day, you will notice that some of the exercises feel really good to you. You will remember them and start doing them spontaneously throughout the day. (at the coffee machine) Congratulations, You have just built a new healthy habit !
Keep going !
So, if you want to feel better,
this is your first step, a tiny habit that will propel you forward !
It is specifically designed &
taylor-made for you :
HR Managers & CEOs
More and more CEOs and HR professionnals are becoming concerned about the effects of sitting all day. They want to bring health and well-being in the office.
Congratulations,
You can be a positive force for change!
I have found that Healthy Breaks are most popular when someone in the company believes in the project and champions it.
Who better to play this role than the CEO or HR Manager ?
Office Employees
As you already know, sitting all day is detrimental to your health.
In fact, it is recommended that you take a break every hour in order to stand up, walk around and stretch for at least 5 minutes.
Of course, moving your body alone in front of your desk might feel a little strange.
Why don't you book a meeting room and convince a few colleagues to join you for a Healthy Break !?
This program will guide you to
transform your habits and inspire others.
Freelancers & Remote Workers
Very often, when we work from home, the conditions in which we work are not optimal.
Our work station is far from ergonomic, our environment is not purely work oriented.
Sometimes, we have kids around.
Therefore, we need to move more often and regain our concentration.
This programme will help you dedicate some time to your Well-Being.
And...
Why don't you invite your family to participate to a Healty Break !?
If you believe in Healthy Breaks at work.
If you want to build healthy habits but you don't know where to start,
you can do it in just a few minutes.
Congratulations,
you can be a
Positive force for change !
So... What's the Magic Formula ?
Well, it is a combination of two things.
- Address a number of issues around sitting all day
- Make it as Office friendly as possible
"Office Friendly", what do you mean !?
I mean I have removed all the obstacles that would make it difficult for Office Professionals to actually stand up from their chair and move.
I have been teaching Yoga in companies for years and, although it's great, it's often too demanding for my clients. Even when it was just once a week, I've heard all the usual excuses:
- I don't have time right now
- I can't take 45 min off (let alone an hour)
- I have a meeting later, I don't want to be sweaty
- I forgot my legging/T-shirt at home
- I don't want to put myself in wierd positions in front of colleagues
- I am not sporty enough, I am not in shape, I didn't sleep well ...
- ...
On top of that, Some people just don't feel like doing Yoga
and I don't want them to miss out on the benefits of movement.
It is also very difficult to repeat a Yoga class throughout the day or even the week.
This is why I created the "Healthy Breaks". I originally designed it as a supplement to weekly Yoga classes for my corporate students but I have adapted it to benefit sedentary people in general and I have made it super easy, progressive and accessible,
All you have to do is take a few minutes to follow along your favourite video.
Healthy Breaks are "Office Friendly" :
10 min. or less,
Whenever you like
We know you have things to do.
Just press play and join in.
Videos are compartimentalised so you can focus on your favourite exercise for just a few minutes if you want.
Light & Easy,
for Everybody
You won't be sweaty for your 2 pm meeting.
This is not sport, we are just relieving the pressure of sitting all day. But, you might feel more grounded, stable and agile.
and ...happy.
No Experience Required
This is open to everyone*.
No need to be sporty, or flexible. and we won't ask you to remember any sequence, just follow along.
*However, you should get a doctor's advice before doing the exercises.
Super Accessible, no Material needed
Don't want to put on those Yoga pants !?
I understand.
You'll need to take off your high heels or your jacket but, you shoul be fine as you are, where you are. Skip an exercise if you need to.
Healthy Breaks Work on the Following :
Joint Mobility
Mobilise the joints to prevent stiffness, stimulate mobility and
Age gracefully.
Metabolism &Circulation
Move the outside to move the inside.
Stimulate the FLow of water, blood, & nutrients. Eliminate waste.
Posture & Structure
Relieve the pressure of sitting all day. Recalibrate your body.
Become light and centred.
Mind & Breath Work
Relax, focus, breathe to clear your mind.
Find Peace and be Zen.
Here is how it looks like inside the program :
It's like a guidedmeditation with gentle exercises !
Here is what's on the menu :
3 levels, 12 sessions of 10 minutes per level for a total of 6h of mini workouts.
Level 1:
Mobilize & Stabilize
Reconnect with the body. Gently mobilise the joints to stimulate mobility. Concentrate fully on each exercise to build new neural connections. You will become more aware of your position and more likely to correct your posture throughout the day.
Your nervous system will automatically begin to reprogram your posture.
Level 2:
Lengthen & Strengthen
In the second level, consolidate your gained from the first level. Explore new elements of lengthening and strengthening.
Begin to activate deeper muscles to inform your posture.
Try to maintain the same quality of presence and relaxation while moving into slightly more challenging positions.
Level 3:
Deploy & Enjoy
In this module, we will begin to enjoy the qualities that we have developed in the previous two sections.
I will introduce more complex movements and gently challenge your balance and coordination.
This level will increase your concentration, stimulate your creativity as well as your self-expression.
Follow along,
feel better, get inspired, learn,
repeat.
What My Students Say ...
I started my carreer as a Yoga teacher by giving one class per week to my colleagues but ...
I quickly realised that it was too long, too sweaty and that it required too much organisation.
So I decided to give 10-minute mini-workouts every day,
and it worked !
Here is what some of my colleagues said at the time:
“A very relaxing experience. Hugues is very professional and caring.” Michele – Head of Media
"I feel relaxed, centred and more energetic. My brain clears out all unwanted thoughts. I can focus on priorities. The tension in my back and neck disappears and I feel lighter, both physically and mentally." Valentina – Senior Administrator
"I can really feel the benefits not only for my body, which is relieved from the tension of sitting, but also for my mind, which gets a relaxing break from deadlines and to-do lists."
Susanne – Head of Marketing
"Refreshed and focused! ;-) "
Ezequiel – Head of Business Development
"Hugues is an amazing teacher! He is so Zen that I feel calmer even before the class starts : ) The class helps me think more clearly and makes me smile! "
Sofia – Senior Analyst
Frequently asked Questions ...
In fact, there is nothing wrong with sitting. The problem lies in remaining in a static position that stresses the system and the tissues for long periods of time. It is adviced to stand up and move at least once per hour. Of course, you can just walk to the coffee machine, but that won't do much. The Movement Snacks for the Office target as many parts of the body as possible and each session is less than 10 minute long. You can make it even shorter than that by chosing your favorite exercise and sticking to that one.
The best way is to start by committing to a goal that you can stick to. For example: "I will do 1 healthy break every day". Be precise and chose the best time for you. For example, just before lunch. This way you create a routine.
Start practicing the exercises and notice the imbalances in your body. Notice which parts are a bit stiffer. For example: "my left hip is a bit squeeky". Regularly come back to the exercises that work on these areas.
When you are familiar with your favorite exercises, you can start using them more often. For example: "I will do 1 healthy break per day and work on my hips and neck for 2 or 3 minutes every time I stand up for a break" (put a reminder).
If it is easier to keep following the videos you can plan more sessions. For example: on session around 11am and another one around 3pm ...
The Healthy Breaks are a series of very light exercises designed to help you reconnect with your body and relax your nervous system during working hours. You don't need to be "in shape" to work with them. However, you should consult a doctor before performing any type of exercise. Here is some advice for you:
- Start slow and easy
- Don't force any movement
- A little bit of discomfort is OK, but pain is not. Stop immediately if you feel pain.
- Be aware of your surroundings (don't swing your arms next to a heavy piece of furniture, don't do balance exercises in nylon socks on a slippery wooden floor...).
If you are sporty and you love it, that's amazing ! However, as the studies show, it is more beneficial to move regularly than to have one big session and do nothing the rest of the time. The Healthy Breaks can enhance & prolong the benefits of your sport and even improve your recovery.
No :) The Movement Snacks for the Office are designed to help you build the healthy habits of regular movement, reconnecting with your body and taking some time to relax.
Hopefully, you will be inspired to develop more healthy habits.
Maybe you'd like to do a few light cardio sessions a week like a long brisk walk in the woods or a Yoga class.
Maybe a posturologist can prescribe you a personnalised exercise program that you can perform regularly.
Maybe take up a sport that you enjoy or change your diet ...
I would encourage you to define what being "in shape" means for you (what concrete actions do you want to be able to do now and as you get older) and work towards that goal step by step.
If you do it, it works
If you don't ...
It doesn't (chinese proverb)
What's the Value ?
Yes ! My marketing Guru told me that I should demonstrate value.
Well if you kept reading until now, you understand that there are lots benefits to this ...
Short, no sweat, no material, no experience needeed, follow along, anywhere, any time video series ; ) That is designed for sitting people and that will target key issues
Thus bringing relief and relaxation, mentally as well as physically.
- All the research work has been done for your: no need to study any movement or discipline.
- It will save you a ton of time: no need to change, shower, commute or prepare anything.
- It makes it super easy for you to start a healthy habbit, all you need to do is follow along the video.
Now ...
You can think of the time it would take you to research all sorts of different mental and physical disciplines to create a similar routine. (10 years?)
You can think of the price it would cost you to hire a coach to do this job (provided you find one that is available for only 10 minutes at your convenience).
You can think of the price it would cost you to take an annual subscription to a gym where you will go only a few times because it's too complicated.
You can think of how much I would charge a company to give a total of 6
hours of Anti-sitting movement/Yoga/stress management classes. (at least 100€/hour)
You can think of all the commuting time that you will save, of all the organisational headhaches that you will avoid (no spare cloth, fix timeline or specific location ...).
You can think of the price of a single physical therapy session, a massage or an adjustment.
You can think of the positive effects of a relaxed mind & body that will diffuse into your daily life, several times per day if you want, influencing all aspects of your life, from work to relationships.
Finally, you can think of all the time and money I invested in researching, learning and executing: movement disciplines & meditation but also filming, editing, sound recording, website creation, marketing... I invested hundreds of hours and thousands of euros in this project to make movement as available as possible.
And I will keep it super accessible price wise as well !
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