The Wellness Works Podcast: Recent Episodes
Gemma Allies
I’m Gemma, a certified Yoga Instructor, Massage Therapist and Corporate Wellness Provider. Join me as I uncover successful strategies and tools to transform your well-being, plus an abundance of resources to implement in your work and personal life.
The New Moon is a time for change and renewal. This meditation shares with it an opportunity to clear space and prepare for your next creative cycle.
While it can be a time you experience low energy or heightened emotions, this meditation serves to nourish the body, draw energy inwards and take a moment for reflection.
Grab your crystals, soften your lighting, and hit play, as you prepare for 10 minutes of quiet meditation.
Contact Me
- Find out more about my next retreat, Marrakech Magic: https://docs.google.com/document/d/1kMCZEtZxIGzg9FznHHO5RrdtjI-z69gkUja8zbyuLNY/edit?usp=sharing
- Santorini Retreat testimonials: https://vimeo.com/user139544240/retreat-testimonials
- For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
- Follow me on Instagram: @wellbeingwithgemma
- Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
One of the only certainties we face in life is uncertainty. As human beings, we have a need for both a degree of certainty and uncertainty, but what happens when we can't reconcile the two?
Navigating the challenges and uncertainties of life is an essential skill and one that we must draw upon, especially in light of the current political, economic, and social climate. In this episode, I share three tips on how mindfulness can support you in navigating such uncertainty.
Contact Me
- Find out more about my next retreat, Marrakech Magic: https://docs.google.com/document/d/1kMCZEtZxIGzg9FznHHO5RrdtjI-z69gkUja8zbyuLNY/edit?usp=sharing
- Santorini Retreat testimonials: https://vimeo.com/user139544240/retreat-testimonials
- For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
- Follow me on Instagram: @wellbeingwithgemma
- Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
Following my recent Wellness retreat in Santorini, I felt inspired to share some of the reflections and breakthroughs experienced, both by myself and attendees.
In this episode, I share:
- Why a retreat is such a powerful opportunity for personal growth
- Real-life examples of attendee transformations
- My own personal breakthrough and 2023 plans for my business
- Upcoming retreat details and next steps
Contact Me
- Find out more about my next retreat, Marrakech Magic: https://docs.google.com/document/d/1kMCZEtZxIGzg9FznHHO5RrdtjI-z69gkUja8zbyuLNY/edit?usp=sharing
- Santorini Retreat testimonials: https://vimeo.com/user139544240/retreat-testimonials
- For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
- Follow me on Instagram: @wellbeingwithgemma
- Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
Mindfulness invites us to view our thoughts, feelings, and emotions from the perspective of an independent witness. This short, simple practice walks you through the process of undertaking this role, allowing you to look inward and create space between yourself and your emotional state.
Ideal for complete beginners, or as a refresher for those more experienced in mindfulness, this meditation brings peace, calm, and clarity to the mind.
Contact Me
- Learn more about my upcoming Santorini Wellness Retreat: https://www.wellbeingwithgemma.com/santorini-wellness-retreat
- For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
- Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
- Follow me on Instagram: @wellbeingwithgemma
- Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
Breathwork is a phenomenal way to lower stress, increase well-being and create feelings of calm. Getting started may feel overwhelming, but the truth is, that keeping things simple really does generate the best results.
In this episode, I share a quick, simple, and super easy breathing technique that you can begin practicing right now. No need for lots of time, money, or fancy equipment, simply listen in and learn how to get going!
Contact Me
- Learn more about my upcoming Santorini Wellness Retreat: https://www.wellbeingwithgemma.com/santorini-wellness-retreat
- For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
- Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
- Follow me on Instagram: @wellbeingwithgemma
- Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
A thriving workplace is dependent on healthy, happy, and motivated team members. This is why companies continue to invest greater time, money, and effort into promoting workplace wellbeing. Studies have demonstrated significant return on investment, but what components are necessary for an impactful wellness strategy?
In this episode, I share seven simple, yet highly effective ideas for bringing more mindfulness to your workplace. With options for every company size, budget, and structure you can take ownership of developing a more successful team as we move into Q3 of 2022.
Contact Me
- Learn more about my upcoming Santorini Wellness Retreat: https://www.wellbeingwithgemma.com/santorini-wellness-retreat
- For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
- Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
- Follow me on Instagram: @wellbeingwithgemma
- Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
When we are gripped by anxiety and panic, the cycle becomes difficult to break. The good news is that we can use mindfulness to interrupt unhelpful patterns and anchor ourselves in the moment.
This episode explores a simple mindfulness technique that can be practiced anywhere by anyone. Designed to tune into our five senses, you'll learn a powerful technique to leave you calm, focused, and grounded.
Contact Me
- Learn more about my upcoming Santorini Wellness Retreat: https://www.wellbeingwithgemma.com/santorini-wellness-retreat
- For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
- Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
- Follow me on Instagram: @wellbeingwithgemma
- Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
Resilience is an essential characteristic, necessary to navigate the daily challenges of life.
In this episode, I get crystal clear on what true resilience is, and debunk some of the myths that surround this topic, allowing you to build your resilience muscle from a place of understanding.
Contact Me
- Learn more about my upcoming Santorini Wellness Retreat: https://www.wellbeingwithgemma.com/santorini-wellness-retreat
- For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
- Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
- Follow me on Instagram: @wellbeingwithgemma
- Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
**Resources
Books**
- Grit - Angela Duckworth
- A Man's Search for Meaning - Victor Frankl
- Loving What Is - Byron Katie
- Not Nice - Dr Aziz Gazipura
- How to Fail - Elizabeth Day
Videos
- The three secrets of resilient people: Lucy Hone Ted Talk
- The secret of becoming mentally strong: Amy Morin Ted Talk
Our Manipura or Solar Plexus Chakra governs our self-esteem and positive emotions.
Channel and activate your energetic body, with this short guided meditation, created to manifest feelings of peace, warmth, and positivity.
Contact Me
- Learn more about my upcoming Santorini Wellness Retreat: https://www.wellbeingwithgemma.com/santorini-wellness-retreat
- For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
- Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
- Follow me on Instagram: @wellbeingwithgemma
- Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
Balance is the elusive ideal we are all seeking. But is it possible to 'find' balance, or is it something that is already within our reach?
In this episode, I share the key ingredient necessary to achieve balance in your life, and helpful pointers to adjust your mindset to align with this.
Contact Me
- Learn more about my upcoming Santorini Wellness Retreat: https://www.wellbeingwithgemma.com/santorini-wellness-retreat
- For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
- Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
- Follow me on Instagram: @wellbeingwithgemma
- Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
This episode is taken from a previous interview with Yoga Teacher and Wellness Provider Paola Brignoli.
Listen now to hear Paola share a guided meditation created to help sharpen your focus, alleviate distractions and become more connected with the present moment.
Contact Paola
- Website: www.brignolipaolayoga.com
- Linkedin: https://www.linkedin.com/in/paola-elena-brignoli/
- Instagram: @p.brignoli
- Email: brignolipaola@gmail.com
- Youtube: https://www.youtube.com/channel/UCROzmiIPkR1Um2kTkBehQvw
Contact Me
- Learn more about my upcoming Santorini Wellness Retreat: https://www.wellbeingwithgemma.com/santorini-wellness-retreat
- For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
- Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
- Follow me on Instagram: @wellbeingwithgemma
- Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
In this episode, I am joined by international Yoga Teacher and Corporate Wellbeing Advocate, Paola Brignoli.
Collaborating with organisations, she implements science-backed well-being initiatives, to help clients thrive physically and emotionally both in their working and personal lives.
In our interview, she shares research on focus, and ways in which this can be improved. From debunking myths surrounding multitasking and sharing simple actionable steps, Paola advises how you can help eliminate distractions and live a more focused, centred and present life.
Contact Paola
- Website: www.brignolipaolayoga.com
- Linkedin: https://www.linkedin.com/in/paola-elena-brignoli/
- Instagram: @p.brignoli
- Email: brignolipaola@gmail.com
- Youtube: https://www.youtube.com/channel/UCROzmiIPkR1Um2kTkBehQvw
Contact Me
- Learn more about my upcoming Santorini Wellness Retreat: https://www.wellbeingwithgemma.com/santorini-wellness-retreat
- For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
- Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
- Follow me on Instagram: @wellbeingwithgemma
- Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
There are plenty of myths surrounding the world of wellness and indeed wellness retreats. The industry could easily have us believe that they are only for a select group of individuals, when this is simply not the case.
In this episode, I debunk a few myths, before identifying some of the signs that a wellness retreat might be right for you, and how you can benefit by attending one.
For more information about my upcoming Santorini Wellness Retreat, check out the link below.
https://www.wellbeingwithgemma.com/santorini-wellness-retreat
References
Eastern Body, Western Mind - Anodea Judith
Contact Me
- Email me: gemma@wellbeingwithgemma.com
- Learn more about my upcoming Santorini Wellness Retreat: https://www.wellbeingwithgemma.com/santorini-wellness-retreat
- For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
- Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
- Follow me on Instagram: @wellbeingwithgemma
- Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
Use this guided breathwork practice to learn Dirgha pranayama/Three-Part Breath, and how this can be used to calm your mind, soothe your nervous system and increase breath capacity.
Learn more about my upcoming Santorini Wellness Retreat: https://www.wellbeingwithgemma.com/santorini-wellness-retreat
For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
Follow me on Instagram: @wellbeingwithgemma
Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
Myers Briggs is a psychological questionnaire identifying how we see the world and make decisions. So how can we best apply this knowledge?
In this episode, I share how this personality test can be used to build self-awareness which can then be leveraged to improve both your workplace performance, interpersonal relationships, and inward acceptance.
Learn more about my upcoming Santorini Wellness Retreat: https://www.wellbeingwithgemma.com/santorini-wellness-retreat
For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
Follow me on Instagram: @wellbeingwithgemma
Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
In this episode, I interview Emotional Eating Coach, Chris Tibbetts.
In 2011, 6 months before his 40th birthday and weighing 34 stone, Chris was told by doctors that if he did not drastically change his lifestyle, he would not live to see 40.
Following this dramatic wake-up call, Chris proceeded to lose much of his excess weight but maintained his difficult relationship with food, yoyo dieting until 2017, at which point he experienced a complete mental breakdown.
Chris realised that despite addressing the physical symptoms of his illness, he had not dealt with the emotional issues that led to his overeating. He embarked upon a journey of emotional healing, ultimately achieving and maintaining a healthy weight, before leaving his corporate job in 2020 to help others do the same.
In this interview, we discuss what it means to be an emotional eater, how this can be addressed, and the roadblocks that prevent people from gaining the support they need to break free.
Contact Chris
IG: @emotionaleatingcoachuk
FB: @emotionaleatingcoachuk
Overeaters Anonymous
https://www.oagb.org.uk/
https://www.oagb.org.uk/contact-us/
Contact Gemma
Learn more about my upcoming Santorini Wellness Retreat: https://www.wellbeingwithgemma.com/santorini-wellness-retreat
For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
Follow me on Instagram: @wellbeingwithgemma
Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
All too often people tell me that time is the roadblock stopping them prioritising their well-being. As a busy business-owner and someone who works primarily with busy corporate employees, I appreciate that when it comes to wellness, we have to be realistic.
Finding time for your well-being doesn't have to take hours. In fact, the best way to take care of yourself is by employing strategies that can slot into your busy working life. In this episode, I share three helpful ways you can squeeze mindfulness into your day, without making any sacrifices.
Learn more about my upcoming Santorini Wellness Retreat: https://www.wellbeingwithgemma.com/santorini-wellness-retreat
For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
Follow me on Instagram: @wellbeingwithgemma
Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
In this episode, I share a guided visualisation to help you release feelings of attachment.
The Ancient Yoga scriptures share guidance on how to live (Yamas), with Aparigraha (non-attachment) being the fifth Yama.
Applying the principle of Aparigraha, this meditation uncovers a strategy that translates into both your spiritual and everyday life, in order to help you release stress, anxiety, and worry.
Learn more about my upcoming Santorini Wellness Retreat: https://www.wellbeingwithgemma.com/santorini-wellness-retreat
For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
Follow me on Instagram: @wellbeingwithgemma
Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
In this episode, I share four compelling reasons why NOW is the time that companies NEED to invest in Corporate Wellness in order to create a successful, loyal workforce and more profitable, thriving business.
Learn more about my upcoming Santorini Wellness Retreat: https://www.wellbeingwithgemma.com/santorini-wellness-retreat
For questions or Corporate Enquiries email me: gemma@wellbeingwithgemma.com
Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
Follow me on Instagram: @wellbeingwithgemma
Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
In this episode, I reveal something VERY exciting that I have been working hard on behind the scenes and share details of how YOU can become a part of it...
You are invited to join me for a 5-day transformation, taking part from 30th September - 4th October 2022, on the beautiful Greek Island of Santorini.
If you are ready to unlock the doors to self-discovery, and welcome in healing and personal growth, then Discover, Heal & Grow is the Wellness Retreat for you.
Providing the perfect blend between relaxation and adventure, and the ultimate opportunity for connection, this episode uncovers why the experience has been perfectly crafted to lead you towards the life you've been looking for.
Find out more information here: https://www.wellbeingwithgemma.com/santorini-wellness-retreat
Email: gemma@wellbeingwithgemma.com
This week, I am joined by Richard Crow.
3 years ago Richard was an overweight, drug using, alcohol abusing man that was 52k in debt. Now, He’s a World Class Mortgage & Insurance Adviser, Fitness Freak, Partner, Dad and Grandad, helping thousands of people change their money mindsets, using his own experiences to delve deep into the places people don’t want to go.
In this interview we discuss:
- How his journey from £52k in debt to financial prosperity played out
- The powerful role that mindset plays in our net worth
- Mindset shifts we need to apply to adopt a healthier relationship with money
- Simple steps to take when working towards financial freedom
Full disclosure: Richard's refreshingly honest approach does reference adult themes (ie: drugs, alcohol, sex, and trauma), so listener discretion is advised. However, what follows is a compelling personal account that is both powerful and inspiring in equal measure.
Get in touch with Richard
Join Richard's Facebook Community: https://www.facebook.com/groups/744570136502681
RCF Financial Ltd Facebook Page: https://m.facebook.com/RCFinancialltd/
Get in touch with Gemma
Join The Wellness Works Membership: https://interval.com/checkout-membership/204d3503-1b08-4284-b489-7b0e5306c015
Learn more about The Wellness Works Membership: https://www.wellbeingwithgemma.com/membership
Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
Follow me on Instagram: @wellbeingwithgemma
Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
In this short episode, I share a simple, yet powerful technique to manifest feelings of gratitude, empowerment, and increased self-worth.
Get in touch with Gemma
Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
Follow me on Instagram: @wellbeingwithgemma
Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
In this personal episode, I share my own experiences living with and managing an autoimmune condition.
10 years ago I was climbing the corporate ladder, living in a city centre apartment, and working in marketing, all whilst juggling an enviable social life. On the outside, I was thriving. I'd accomplished everything I had previously desired, and ticked every box on society's expectation scorecard.
Inside, I was battling an undiagnosed, invisible illness, which infiltrated every imaginable component of my physical, mental and emotional well-being. And I was drowning.
It took losing my apartment, career, and relationship to accept defeat and reach out for help.
What followed was a life-altering diagnosis, a heap of self-discovery, and a long road to recovery.
But it also initiated an awakening to the fragility of health, the importance of well-being, and a purpose to help others like me.
This episode uncovers the full story, highlights the reality of thyroid illness, and share practical ways you can support friends, family, or colleagues experiencing an autoimmune disease.
It also offers practical ways in which management can both prevent the risk of stress-related illnesses and support team members who are experiencing health challenges.
Get in touch with Gemma
Join The Wellness Works Membership: https://interval.com/checkout-membership/204d3503-1b08-4284-b489-7b0e5306c015
Learn more about The Wellness Works Membership: https://www.wellbeingwithgemma.com/membership
Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
Follow me on Instagram: @wellbeingwithgemma
Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
In this episode, I share a short, sweet, and simple guided meditation for complete beginners.
Plus, I dispel some common meditation myths, whilst offering you the tools to begin your own practice.
Grab a few minutes, find a quiet space, and join me for some peaceful solitude.
Get in touch with Gemma
Join The Wellness Works Membership: https://interval.com/checkout-membership/204d3503-1b08-4284-b489-7b0e5306c015
Learn more about The Wellness Works Membership: https://www.wellbeingwithgemma.com/membership
Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
Follow me on Instagram: @wellbeingwithgemma
Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
The research is undisputed. Excessive screentime can have a detrimental impact on our health and wellbeing. Unfortunately, we live in a world where our lives revolve around smartphones, loaded with apps that are designed to be addictive.
In this episode, I uncover how you can become more mindful of your screentime, and share three powerful strategies to spend less time attached to your phone, and more time connected to the present.
Get your FREE Habit Tracker here: https://wellbeing-with-gemma.ck.page/habit-tracker
Get in touch with Gemma
Join The Wellness Works Membership: https://interval.com/checkout-membership/204d3503-1b08-4284-b489-7b0e5306c015
Learn more about The Wellness Works Membership: https://www.wellbeingwithgemma.com/membership
Join my Free Facebook Community here: https://www.facebook.com/groups/wellnessforcorporateemployees
Follow me on Instagram: @wellbeingwithgemma
Get your Freebies here: https://www.wellbeingwithgemma.com/freebies
In this episode, I am joined by, Marianna Baschiera.
In her role as a Relationship Coach, Marianna helps people to manage relationship anxiety and connect to their partners & community in a calm, authentic & open-hearted way.
In this interview, we discuss the pivotal role relationships play in our emotional, physical, and mental well-being. We also explore:
- How to navigate the challenges of Covid, Dating Apps, and Social Media when both looking for love and nurturing our current relationships.
- Red Flags in Dating and Relationships
- What is REALLY important when seeking out a partner
- Communication and learning to speak your partners Love Language
What are you waiting for? Grab an herbal tea, put your feet up and pop on the podcast!
**Contact Marianna
IG: @mindful_mari.b
Website:** www.retreatyourselfbox.co.uk
Join The Wellness Works Membership: https://interval.com/checkout-membership/204d3503-1b08-4284-b489-7b0e5306c015
Learn more about The Wellness Works Membership: https://www.wellbeingwithgemma.com/membership
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
Download your FREE Printable PDF Habit Tracker here >> https://wellbeing-with-gemma.ck.page/habit-tracker
In this episode, I share why I believe we need to change the conversation around mental health.
I reveal why talking about mental health in absolute terms is unhelpful, and how we can shift our approach in order to reduce division, remove stigma, and become more empathetic towards one another.
Join The Wellness Works Membership: https://interval.com/checkout-membership/b7bd510c-3748-472c-b8e1-ae998c47cac4
Learn more about The Wellness Works Membership: https://www.wellbeingwithgemma.com/membership
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
Download your FREE Printable PDF Habit Tracker here >> https://wellbeing-with-gemma.ck.page/habit-tracker
**Resources
Samaritans**
Phone: 116 123 (Freephone 24/7)
Email: jo@samaritans.org
SaneLine
Phone: 0300 304 7000 (6pm-11pm 7 days/week)
Mind Infoline
Phone: 0300 123 3393 (9am-6pm, Mon-Fri)
Text: 86463
Anxiety UK
Phone: 08444 775 774 (9.30am-5.30pm, Mon-Fri)
Text: 07537 416 905
Email: support@anxietyuk.org.uk
Depression UK
Email: info@depressionuk.org
In this episode, I share a simple meditation technique for you to try and take-away into your self-led practice.
Mantra meditation is a powerful way to quiet mental chatter, boost focus and increase self-compassion.
Using an ancient Hindu Mantra, I talk you through this short, beginner-friendly guided meditation, leaving you feeling positive, safe and calm!
Join The Wellness Works Membership: https://interval.com/checkout-membership/b7bd510c-3748-472c-b8e1-ae998c47cac4
Learn more about The Wellness Works Membership: https://www.wellbeingwithgemma.com/membership
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
Download your FREE Printable PDF Habit Tracker here >> https://wellbeing-with-gemma.ck.page/habit-tracker
In this episode I am joined by Health and Wellness Coach, Nicola Mercer.
Nicola's 20 year career with Nike sparked a passion for fitness, which she has since translated into her own business venture. Life now Coaching supports women in forming healthy habits, incorporating exercise into their daily life and creating the life they desire.
In our interview we talk about:
- Balancing a corporate career with personal wellness
- 'Mum guilt' and overcoming these feelings
- The stigma around mental health in the workplace
Contact Nicola:
Email: nicolamercer@lifenow.uk
Website: https://lifenow.uk
IG: lifenow_coaching
Facebook: https://www.facebook.com/lifenowcoachinguk
Join The Wellness Works Membership: https://interval.com/checkout-membership/b7bd510c-3748-472c-b8e1-ae998c47cac4
Learn more about The Wellness Works Membership: https://www.wellbeingwithgemma.com/membership
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
Download your FREE Printable PDF Habit Tracker here >> https://wellbeing-with-gemma.ck.page/habit-tracker
**Resources
Samaritans**
Phone: 116 123 (Freephone 24/7)
Email: jo@samaritans.org
SaneLine
Phone: 0300 304 7000 (6pm-11pm 7 days/week)
Mind Infoline
Phone: 0300 123 3393 (9am-6pm, Mon-Fri)
Text: 86463
Anxiety UK
Phone: 08444 775 774 (9.30am-5.30pm, Mon-Fri)
Text: 07537 416 905
Email: support@anxietyuk.org.uk
Depression UK
Email: info@depressionuk.org
In this episode I share four fundamental principles we must consider when breaking habits.
Following on from my previous episode, '3 Ways to Build Habits That Last', I uncover the behavioural pattern we follow when forming habits.
Applying this knowledge, I reveal how we can break this pattern, and, in turn, our bad habits.
Join The Wellness Works Membership: https://interval.com/checkout-membership/b7bd510c-3748-472c-b8e1-ae998c47cac4
Learn more about The Wellness Works Membership: https://www.wellbeingwithgemma.com/membership
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
Download your FREE Printable PDF Habit Tracker here >> https://wellbeing-with-gemma.ck.page/habit-tracker
In this episode, I am joined by Personal Trainer and Founder of Health First Fitness, Holly Haywood, as we discuss the topic of body acceptance.
Following a lifelong struggle with body acceptance, Holly discovered intuitive exercise and healed her relationship with food, before leaving her corporate role in fashion to help others do the same.
In this interview we discuss her journey from corporate employee to fitness entrepreneur, renouncing diet culture, and her guidance for others looking to embrace body positivity.
Get in touch with Holly
- IG: @hollyhealthfirstfitness
- W: hollyhealthfirstfitness.co.uk
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
Download your FREE Printable PDF Habit Tracker here >> https://wellbeing-with-gemma.ck.page/habit-tracker
Resources
ABC (Anorexia & Bulimia Care)
- Phone: 0300 011 1213
- Email: support@anorexiabulimiacare.org.uk
- Website: www.anorexiabukimiacare.org.uk
Beat
- Phone: 0345 634 1414
- Email: help@b-eat.co.uk
- www.b-eat.co.uk
MGEDT (Men Get Eating Disorders Too!)
- Email: sam@mengetedstoo.co.uk
- Website: www.mengetedstoo.co.uk
It's a New Year, and for many, a time to begin building healthy new habits.
In this episode, I uncover three game-changing strategies that are invaluable when forming lasting habits.
Download your FREE Printable PDF Habit Tracker here >> https://wellbeing-with-gemma.ck.page/habit-tracker
Become a member of the Wellness Works Community here >> https://www.wellbeingwithgemma.com/membership
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
In this episode, I interview Yoga Studio Owner, Jenna Blair.
We discuss her journey from corporate employee to yoga studio owner, the countless ways in which yoga has and continues to serve her and how she cultivates an experience that leaves a lasting effect on her customers.
Get in touch with Jenna
- Website: www.jennablairyoga.co.uk
- Phone: 07812 596609
- Email: jennablair@hotmail.com
- IG: @msjennablairyoga
- Facebook: Jenna Blair Yoga
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
Sign up for my FREE Mastering Meditation Course, starting Monday 3rd January 2022: https://wellbeing-with-gemma.ck.page/mastering-meditation
In this episode, I share a powerful guided meditation to draw you back into the present moment.
Incorporating the principles of mindfulness, this practice is designed to deepen connection, reduce stress and build awareness.
By showing up for this meditation, you honour yourself with the greatest gift.
The gift of now.
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
Sign up for my FREE Mastering Meditation Course, starting January 2022: https://wellbeing-with-gemma.ck.page/mastering-meditation
Tis the season to be jolly... but what if we're not feeling that way?
The Holiday season adds another layer of pressure to our already busy lives, which can understandably become overwhelming.
The expectation to seamlessly navigate the demands of life with the festive season, all while wearing a big smile, can often be too much.
In this episode, I unpack some of the challenges we may encounter over Christmas, and some helpful strategies to manage and overcome these pressures.
Resources
Samaritans
Phone: 116 123 (Freephone 24/7)
Email: jo@samaritans.org
SaneLine
Phone: 0300 304 7000 (6pm-11pm 7 days/week)
Mind Infoline
Phone: 0300 123 3393 (9am-6pm, Mon-Fri)
Text: 86463
Anxiety UK
Phone: 08444 775 774 (9.30am-5.30pm, Mon-Fri)
Text: 07537 416 905
Email: support@anxietyuk.org.uk
Depression UK
Email: info@depressionuk.org
At a loss
Bereavement Support: https://www.ataloss.org/
NHS Mental Health Support: https://www.nhs.uk/mental-health/nhs-voluntary-charity-services/charity-and-voluntary-services/get-help-from-mental-health-helplines/
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
Sign up for my FREE Mastering Meditation Course, starting January 2022: https://wellbeing-with-gemma.ck.page/mastering-meditation
This week I am joined by Rhiannon Williams.
Rhiannon is Head of agency at Zen communications, a role which she balances with being a busy mother of two.
Zen is a strategic PR and communications agency, which has not only seen incredible commercial success since its launch in 2007, but has also established an industry-leading wellness culture.
Last year, Zen took flexible working to the next level, when undertaking the brave and innovative decision to abolish the working week.
In this interview, Rhiannon shares the impact this decision has had on the business, team, and their clients, and we discuss whether this working model can be successfully replicated throughout the corporate world.
Rhiannon also shares her ideas on how leaders can take a more progressive approach towards corporate wellness, regardless of their industry or size.
So what are you waiting for? Sit back, relax, and prepare to be inspired!
Get in touch with Rhiannon
Email: rhiannon@zen-communications.co.uk
Website: https://www.zen-communications.co.uk/
IG: zen_communications
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
Sign up for my FREE Mastering Meditation Course, starting January 2022: https://wellbeing-with-gemma.ck.page/mastering-meditation
The present moment is the only place that life truly exists, yet all too often we find our minds reliving past events, or worrying about the future.
While learning to live in the moment may not be simple, the rewards are plentiful.
In fact, being present is directly linked with greater happiness, lower stress levels and deeper relationships.
Sound appealing? Tune in to discover my blueprint for becoming more present, and learn simple strategies that you can implement now.
Get my Free Breathwork guide here>> https://wellbeing-with-gemma.ck.page/f9f986f883
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
Sign up for my FREE Mastering Meditation Course, starting January 2022: https://wellbeing-with-gemma.ck.page/mastering-meditation
In today’s episode, I am joined by sleep and dream expert Cordell Jacks.
Cordell helps his clients connect to their subconscious, tap into their intuition and gain confidence in their decisions through the power of dreamwork.
In this fascinating interview, Cordell explains exactly why sleep is so paramount to our health and wellness and how we can optimise our own.
We delve deep into the science and psychology underpinning our dreams, and how we can use this understanding to create deeper meaning, better understand ourselves and begin to heal.
This eye-opening episode will transform the way you think about your sleep and dreams! So get comfy, grab a chamomile tea and tune in to learn more.
Contact Cordell
Website: https://www.cordelljacks.com/
Email: cordelljacks@gmail.com
IG: cordell.jacks
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
SAD (Seasonal Affective Disorder), also known as 'The Winter Blues' affects as many as 20% of the population and can leave us feeling depressed, lethargic, and irritable.
As Autumn turns to Winter and the days shorten, our exposure to sunlight becomes limited. While this presents the opportunity for SAD to surface, fortunately, there are plenty of practical ways we can minimise its impact.
Drawing on my own experiences, in this episode I share 3 simple strategies for managing the symptoms of SAD that you can take away and begin implementing now.
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
This week I am joined by the fabulous, multi-award-winning performer, educator, and sex activist Rosie Bitts.
Rosie is committed to creating a sacred space for her clients to explore and embrace their body, sensuality, and desires.
In our interview, we discuss the relationship between sexuality and well-being, how we can develop a more positive body image and the practices we can introduce to improve both our sex life and our everyday wellness.
Trigger Warning: This episode contains explicit content, which may not be suitable for some listeners.
In this episode, we work through a guided Body Scan Meditation.
This practice is beginner-friendly, and perfect for bringing you into your physical body, reducing tension and relieving stress.
Grab a spare few minutes, a quiet space, and get yourself centred for this short mindfulness session.
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
This week I am joined by Mel Wakeman. Mel is a highly experienced nutritionist specialising in non-diet nutrition. After healing from her own disordered eating, she now helps women who find food all-consuming create a peaceful relationship and bring back the joy in their life.
In this episode, we discuss the role that beauty standards, social media and the patriarchy play in upholding diet culture, and we explore a more sustainable and self-compassionate approach to nutrition. Mel shares her journey as a nutritionist, and how we can use intuitive eating to heal our relationship with both food and our bodies.
This episode is jam (pardon the pun) packed with value, insight, and wisdom, so, to follow Mel's mantra grab yourself a cuppa and a chocolate-covered hobnob and get stuck in!
Contact
IG: mel_wakeman_rnutr
Email: mel@wakemannutrition.com
Website: https://www.wakemannutrition.com/
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
Many of us fear saying no.
We fear the anger, rejection or conflict that comes with it.
Others may feel trapped in a perpetual cycle of people pleasing, often leading to resentment, unhappiness or burnout.
When we do manage to say no, we may feel the need to justify our reasoning, or struggle to uphold our boundaries.
If any of this sounds familiar, this episode is here to help you break this cycle.
I share strategies for introducing and upholding personal boundaries, and guidance on 5 specific starting points.
Learning to honour my boundaries put me back in the drivers seat and liberated me from a lifetime of putting others first. It increased my happiness, improved my relationships and strengthened my self-worth. And you deserve that very same privilege.
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
In this episode, I am joined by the incredible Louis Barnett.
Louis earned the title of Europe’s youngest startup entrepreneur when he launched his own chocolate business in 2004 at just 12 years old.
His company quickly became an international success, retailing in the UK’s largest supermarkets and an incredible 17 countries worldwide
In this episode, we discuss his journey from international Chocolatier, to his current role as a Brand and Marketing Global Business Developer.
He also shares his personal vision of success, spiritual identity, and some of the inspiring lessons he has learned over the past 18 years in business.
Meeting Louis back in 2017 led me to a huge personal breakthrough, setting me on a path to deeper fulfillment. My wish is that his infinite wisdom will have the same lasting impact on your life.
Get in touch with Louis:
Website: https://www.louisbarnett.org/
Email: lpb@louisbarnett.org
IG: @louisbarnett
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
A guided meditation to help you lean into the powerful act of surrender.
"What we resist, persists"; so instead of resisting, we invite uncomfortable feelings or emotions in, and surrender to what is.
Release the need for control, and learn a liberating mindfulness technique that you can take off of your cushion, and into your daily life.
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
In this episode, I am joined by fitness entrepreneur and founder of HITZone Global Stuart Cain.
Stuart works with busy parents and professionals, enabling them to get fitter healthier, and into better shape. Since starting his business six years ago, Stuart has helped over 600 people in Shropshire boost their confidence, energy, and quality of life.
In our conversation, we discuss the topic of energy. Energy is an essential component of our overall well-being and the starting point for building healthy and sustainable habits.
Stuart shares some simple, practical tools that you can implement right now to radically transform your energy levels, and create lasting change.
Get in touch with Stuart:
Instagram: stuartmcain
Email: stuart@hitzoneglobal.com
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
In this personal episode, I reflect on my own relationship with alcohol, and how it has changed over time.
I consider how, and why we use alcohol, and whether we can apply the principles of mindfulness to cultivate a more healthy approach to drinking
Disclaimer: This episode is not designed to shame anyone's choices, or even promote teetotalism. It is instead intended to initiate an internal dialogue around the reasons behind our choices, and use this self-awareness to promote healthier behavioural patterns.
If you, or someone you know is struggling with addiction, support is available
Here are some resources you may find useful:
Alcoholics Anonymous:
- Phone: 0800 9177 650 (Freephone, national helpline)
- Email: help@alcoholics-anonymous.org.uk
- Website: www.alcoholics-anonymous.org.uk
Al-Anon Family Groups UK & Eire
- Phone: 0207 403 0888 (10am-10pm, 7 days a week)
- Email: enquiries@al-anonuk.org.uk
- Website: www.al-anonuk.org.uk
Addaction
- Phone: 020 7251 5860
- Email: info@addaction.org.uk
- Website: www.addaction.org.uk
Alcohol Conern
- Phone: 0207 566 9800
- Email: contact@alcoholconcern.org.uk
- Website: www.alcoholconern.org.uk
Alcohol Health Network
- Phone: 0203 151 2420
- Email: info@alcoholhealthnetwork.org.uk
- Website: www.alcoholhealthnetwork.org.uk
Drink Aware
- Phone: 0207 766 9900
- Email: contact@drinkaware.co.uk
- Website: www.drinkaware.co.uk
Drinkline
Phone 0300 123 1110 (Freephone, 9am-8pm Monday-Friday, 11am-4pm Saturday-Sunday)
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
In this episode, I am joined by award-winning Financial Educator, Podcaster, and Author Timi Merriman-Johnson, also known as Mr MoneyJar.
In this episode, we examine how our financial affairs intersect with our self-worth and discuss:
- Does our relationship with money impact our overall well-being?
- Money mindset and how it affects financial success
- Simple, effective & manageable steps you can implement to make positive financial changes
Get in touch with Timi
Email: hello@mrmoneyjar.comIG: @MrMoneyJar
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
A guided meditation to inspire feelings of gratitude. The practise of gratitude is scientifically linked with greater happiness, increased optimism and stronger relationships.
Grab 10 minutes, find a quiet space and join me for this relaxing meditative practice.
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
This week I am joined by Wellness Coach Courtney Johannesen, whose mission is to help women reclaim their self-esteem and show up confidently in all areas of their life.
We discuss the true meaning and impact of Imposter Syndrome, how it manifests, and what you can do when it arises.
Get in touch with Courtney
Email: hello@courtneyjohannesen.com
Website: https://courtneyjohannesen.com/
IG: https://www.instagram.com/courtneyjohannesen/
FB group - The Rise and Recover Community: https://www.facebook.com/groups/2536810549764947c/
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
Self-care can take many forms, and part of the challenge can be finding ways to practise that complement and enhance your busy lifestyle.
In this episode, I uncover my top 3 favourite ways to practise self-care, all of which are simple, powerful and accessible to you.
If you'd like to make self-care a priority then why not join me for my 30-day wellness challenge, Self-Care September. Enroll for free here >> https://wellbeing-with-gemma.ck.page/self-care-september
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
Introducing Self-Care September.
Join me for Self-care September, a FREE 30-day challenge designed to help you squeeze self-care into your busy working life and reset your physical, emotional & spiritual wellbeing.
Once enrolled you'll be sent your calendar, and inside, a new act of self-care to practise each day.
You'll also get:
- Guided meditations
- Yoga tutorials for all abilities
- Additional wellness resources
- Ongoing accountability & support
- A renewed sense of well-being
Enroll for free here >> https://wellbeing-with-gemma.ck.page/self-care-september
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
In this episode, I am joined by fellow Yoga Entrepreneur, Cynthia Wong, the Founder of Cynthia Travels - Yoga Retreats, Wellness Adventures, & Coaching Programs.
Blending her passions for travel and yoga, Cynthia specialises in delivering unique handcrafted wellness adventure retreats across the world.
Her work in yoga, personal growth, and international experiences have so far helped transform the lives of over 3500 people.
Learn how she cultivates inspiring experiences and ignites people's potential to achieve happiness and fulfilment both during and after her wellness retreats.
Cynthia's website: https://cynthiatravels.com/
Cynthia's Instagram: @cynthiatravels_yoga / cynthiatravels
Cynthia's Facebook: https://www.facebook.com/CynthiaTravels
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
In this episode, I share my key takeaways from Mental Health First Aid training, and why it should be an essential part of your corporate wellness strategy.
Trigger warning: this episode references mental health and suicide which some people may find upsetting.
Learn more about MFHA training here: https://mhfaengland.org/
If you or someone you know is in need of mental health support, the following free resources are available:
Samaritans
Phone: 116 123 (Freephone 24/7)
Email: jo@samaritans.org
SaneLine
Phone: 0300 304 7000 (6pm-11pm 7 days/week)
Mind Infoline
Phone: 0300 123 3393 (9am-6pm, Mon-Fri)
Text: 86463
Anxiety UK
Phone: 08444 775 774 (9.30am-5.30pm, Mon-Fri)
Text: 07537 416 905
Email: support@anxietyuk.org.uk
Depression UK
Email: info@depressionuk.org
In this episode learn why and how to practise gratitude, and seven ways you can bring this awesome wellness technique into your everyday life.
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
Anxiety levels have jumped over the past 18 months, in the wake of the uncertainty and disruption caused by the Covid-19 Pandemic.
As restrictions begin to lift, we are expected to navigate new challenges, including the return to the workplace after furlough or working from home.
In this episode, I share my top recommendations for transitioning back into the workplace and managing the anxiety that comes with this process.
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
A guided meditation to help you cultivate feelings of love, compassion, and acceptance, towards yourself and those around you. Focusing on the heart chakra, this practise is perfect for reducing stress, anxiety or negative emotions.
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies
Failure.
We all experience it.
So why is no one talking about it?
In this episode, I uncover how to use failure as a driver for success, reframe your perspective, and find constructive ways to move forwards.
Join my Free Facebook Community here >> https://www.facebook.com/groups/wellnessforcorporateemployees
Get your Freebies here >> https://www.wellbeingwithgemma.com/freebies