Wellbeing liveProgramme Playbook

Each week we will be focusing on specific areas that will help improve our health and wellbeing. With support from your health coach, we will add to this playbook week by week based on the topics discussed.

How it worksEducation on specific health and wellbeing fundamentals• You will be given specific ‘Missions’ to complete each week

• You will be given 1 daily habit to follow each week

• As we move through the weeks, the challenge is to try and keep the habit(s) from the week(s)before and add on the next habit for that given week, culminating in completing all daily habitsin the final week

Why You Want Wellbeing and Goal Setting

Creating Healthy Habits

Understanding Your Nutrition

Understanding Your Exercise

Week 5 Your Mindset for Wellbeing

Week 6 Your Emotional Wellbeing

Week 7 Planning Your Ideal Week for Your Wellbeing

Week 8 Reflecting on What You Have Learned

looking after you always

WeWeekek 2

Week 1

Week 3

Week 4

Welcome! My name is Aisling Gough and I will be your health coach over the next 8 weeks. I’m an experienced personal trainer and hold a Master of Science in mental health. My passion is to promote positive mental wellbeing through physical health.The Autumn-Winter series of Wellbeing Live is a wonderful opportunity for you to make positive health changes and embrace new lifestyle habits.Perhaps you want to lose weight, focus on healthy eating, or increase your energy levels. Small changes can make a big difference. Whatever change you choose to make, myself and the team are here to support you as you introduce healthier habits into your lifestyle.

Good luck!

Coach Aisling

A word from your coach

looking after you always

Monday Tuesday Wednesday Thursday FridayNov 2nd Nov 3rd Nov 4th Nov 5th Nov 6th

11am: SeminarExercise Myths That Are Holding You Back

12pm: Q&A

5pm: Class HIIT & Mobility

Missions for the week1. Complete 10k steps per day2. Join both fitness classes3. Put a focus on recovery and try yoga class

Daily HabitsDrink a minimum of 1.5 litres of water per day

Eat a breakfast within 30 minutes of waking up

Eat each meal sitting down and screen-free

Go for a walk in the morning or evening

Tips to getting more active:

1. Use your phone or a smart watch to track-steps each day2. Start a step challenge with friends, family, or your co-workers3. Reclaim your commute while working from home4. Walk and Take Calls5. Listen to your favorite podcast or an audio book while walking

Week 4Timetable

12pm: ClassCore Training #2

1pm: SeminarWeekly Kick Off: Understanding Your Exercise

12pm: SeminarExercise For The Mind

5pm: Class

Alex Hassett:Learnings from sport and exercise implemented into all parts of lifeYoga

Staying Active Ways to Stay Active During LockdownAim to walk 10,000 steps daily, which is equal to eight kilometers or five miles. If you are new to walking, start off with 10 minutes at a time. Build it up every day at your own pace to reach as many steps as you can.1. Track Your StepsWhether it be a new tech device or the pedometer on your phone, investing in a tool that willtrack your steps is great motivation to move more. Set a goal—10,000 steps per day is highlyrecommended—and then make it your mission to beat it. If 10,000 is daunting at first, workfrom a number you feel comfortable with and increase your steps by 500 each week until youget to 10,000.

2.Start a Step CompetitionA competition is a great way to bring out the best in yourself, and inspire friends/family.Seeing one of your friends hit a goal they’ve been trying to get to for months feels great. Itinspires you to keep chipping away at your own goals and to work even harder.

3. Reclaim Your CommuteProt towards your daily intake, including grains, fruit, vegetables, peas, beans, nuts and seeds.

4.Dairy foodsDairy is also at the centre of the food pyramid and so should be eaten in moderate amounts atevery meal. Choose from a mixture of milk, cheese, yoghurt, butter, cream and any otherproducts made using animal milk.

5.Fats and SugarsFats and sugars are found at the tip of the healthy eating pyramid. These are non-essentialelements to a diet and so should be eaten in small amounts. Make sure that you only eat smallamounts of foods such as biscuits, crisps, cakes, pastries and other processed foods,including pizzas, ready-meals and pies, as they contain a lot of calories and minimal nutritionalvalue. Additionally, aim to avoid saturated fats (normally those from animal sources, such asbutter and meat) which can raise cholesterol and be detrimental to health.

Healthy fats: fats are a source of energy and so shouldn’t be omitted from the diet completely. The trick is to separate the good fats from the bad fats. You should opt for unsaturated fats instead of saturated, such as those found in olive oil, olives, peanuts, soya beans and most vegetable oils.

Example of a Daily Eating PlanFollow the serving sizes from the Food Pyramid

Mid morning snack• Fruit such as apple, banana,

pear, 2 plums or kiwis, or 1dessert spoon of unsaltednuts or seeds

Breakfast• Wholegrain or high fibre cereal OR

Wholegrain bread with low fatspread

• Fruit juice or fresh fruit (choppedon cereal)

• Tea, coffee, milk or water

Lunch• Lean meat, poultry, fish, low fat cheese or egg (a small serving).• A large serving of salad or vegetables or vegetable soup• Wholegrain bread or small roll• Yogurt or glass of low fat milk• Fresh fruit• Tea, coffee or water

Mid afternoon snack• Fresh fruit

Dinner• Fish, chicken, lean meat or alternative source of

protein (a moderate serving)• A large serving of a variety of vegetables or salad• Potato, rice, pasta, yam or plantain*• Glass of low fat milk or yogurt• Fresh or cooked fruit• Tea, coffee or water

Dish of the Week Mozzarella and Veggie roastIngredients: 8 | Calories: 294 | Minutes: 40

What goes in?

• Low fat mozzarella - 100 g• Green pepper - 1• Courgette - 1/2• Lemon pepper - Pinch• Chili flakes - 1 tsp• Lime - 1• Pepper - Pinch• Light spray oil - 4-5 sprays

How it’s done?

1. Preheat the oven to 200 ° C2. Spray oil on the oven-proof bowl3. Wash the vegetables, cut them into thick pieces and put them in a baking dish4. Squeeze lime juice over the vegetables. Sprinkle with lemon pepper & chilli flakes5. Cover the bowl with aluminum foil and place in the oven for 20 minutes6. Take out of the oven with oven gloves and check that the vegetables are soft7. Remove the aluminum foil and add sliced mozzarella8. Return to the oven and bake for another 5-10 minutes until the cheese has melted9. Serve hot or let cool, store in the refrigerator and reheat the next day

Next week we’ll be digging deeper into fitness and continue putting the building blocks together to attain your goals. Be patient with yourself and remember small, healthy choices make a big difference in the long run!

Coach Aisling

looking after you always