I’m focusing on my well-being by getting most evenings and enjoying a nice long walk.

As soon as you wake up for the day (instead of hitting the snooze button), stand up and stretch! It may change your outlook on the day.

Once an hour, stand up, stretch your arms up and side to side

Be supportive of others’ Well-being.
I have supported the well-being of a friend, family member or my community by connecting with them throughout the years.
Continuous connection with loved ones makes them confident to share their problems and issues to share with you.
Helping people in daily life can be helpful to support their Well-being.
A few months back one of our colleagues experienced a major accident during her vacation with family.
As per the AECOM support system, she immediately informs to the line Manager and project team lead. We provided immediate support to her for first Aid and medical help.
We called her every day to get to know her health and recovery and encouraged her to feel positive.
After a few weeks, we got to know that she recovered completely, and she mentioned that our daily calls made her very positive during the recovery period. It helps her to get rid of all the pain and makes her enthusiastic about a healthy lifestyle.

Go to bed and wake up at the same time even on weekend

Create a theme week/month for your grocery so you can utilize your ingredients efficiently but still have alot of fun with cooking and meal planning

Wake up an hour earlier than your normal start time and have a “slow” morning where you are not rushing yourself. How you start your day can help set up the rest of your day.

I’m focusing on my well-being by gardening. Yay.

Talking to trusted friends can provide that innately needed human connection, as well as help you release stress and come up with solutions to problems!

Biking to work is good for the environment and your health.

I’m focusing on my well-being by 2-3x weekly running with my dog and consistently doing my stretches and physical therapy exercises afterward.

AlUla Team AECOM Cycling. One way I’m helping others focus on their well-being is encouraging my colleagues living as expats to get on their bicycles over weekends and stay fit and healthy!

When one door closes another one opens! Things will work out

Good Friday, everyone. It’s great to see you again. Let’s continue our fitness and diet class today!
星期五：（低碳日/肩、腹部中高强度训练）
早餐：鸡蛋4个；豆浆一杯
营养成分：C：8.4+1.5=9.9g
P：42+1.8=43.8g
F：25.8+4.5=30.3g

中饭：鸡胸肉210g；西蓝花
营养成分：C：5.25+8.6=12.85g
P：40.74+8.2=48.94g
F：10.5+1.2=11.7g
卡路里：345.3

晚饭：鸡胸肉210g；西蓝花；一勺+1/3勺蛋白粉
营养成分：C：5.25+8.6=12.85g
P：40.74+8.2+26=74.94g
F：10.5+1.2=11.7g
卡路里：345.3

零食：牛油果160大卡
营养成分：C：
P：1.25g
F：23.49g
总营养成分：C：35.6g
P：167.33g
F：77.19g
总卡路里：1310.6
This is the end of today’s sharing, remember to keep exercising! keep on going never give up.

I saw a TED talk once where the presented explained that the results of stress are completely determined by how you view it.
If you view it negatively, you’ll suffer the negative consequences of it: shorter life-span, worse health, tiredness, anxiety, etc.

But, if you view it as a positive, like an adrenaline boost which you can direct to conquer whatever situation you’re facing, using your elevated heart rate and awareness to tackle the problem head-on, then there are no negative outcomes whatsoever!

Something new I’m doing for my well-being is reading for at least one hour a day.

My iWatch helps me by reminding me to get up. I try to hold myself accountable on the reminders. It really helps with managing my time time sitting. Highly recommend.

☕Just a rule of thumb to Remember; Is that the half-life of Coffee = 🕛12hrs* > that means its only like 50% worked out of your system after about ~12hrs. So, if that last cuppa jitter juice is at 2pm. It’s noteworthy to know that there is no reason to look deeper within thyself, if one finds themselves staring at the ceiling at 3am, pondering the meaning of life, and if penguins have elbows… > just change your mocha intake schedule 😉

*also this is meant to be a tip but couldn’t phrase it within the 200 characters window 😅 so it became the tip of a super story LOL 😁

R D

South Africa

Ross Dold

I feel like wondering if penguins have elbows probably used up most of your 200 character limit!

China

XU ZHOU

nice bro!

Normal days deserve gratitude too.

Someone who has inspired me in my well-being is a Lady :). I saw her in our Camp exercising with a group and she was physically fit. She has inspired me to start my journey to physical well-being. I am 10 Kg above my normal weight and in the last three weeks have reduced 3 kg by making sure I eat healthy food and 1 hr walking in my daily routine. Since 7 August 2023 I have maintained my daily average step count of 15000 Steps which is approx 11 Km a day and I can see change happening as I feel more energetic and reduce excess weight and hope will soon reach my normal weight by October 2023.. All I can say is that whoever started their Journey of Physical well-being is to NEVER GIVE UP you will get the result. Will update you by OCT end about reaching my goal.

Good Thursday, everyone. It’s great to see you again. Let’s continue our fitness and diet class today!
星期四：（低碳日/手臂中高强度训练）
早餐：鸡蛋4个；豆浆一杯
营养成分：C：8.4+1.5=9.9g
P：42+1.8=43.8g
F：25.8+4.5=30.3g

中饭：鸡胸肉210g；西蓝花
营养成分：C：5.25+8.6=12.85g
P：40.74+8.2=48.94g
F：10.5+1.2=11.7g
卡路里：345.3

晚饭：鸡胸肉210g；西蓝花；一勺+1/3勺蛋白粉
营养成分：C：5.25+8.6=12.85g
P：40.74+8.2+26=74.94g
F：10.5+1.2=11.7g
卡路里：345.3

零食：牛油果160大卡
营养成分：C：
P：1.25g
F：23.49g
总营养成分：C：35.6g
P：167.33g
F：77.19g
总卡路里：1310.6
This is the end of today’s sharing, remember to keep exercising! keep on going never give up.

China

Haiyang Peng

自律的健身能保持良好的身材和健康，加油！

Treat others as you’d like to be treated. Golden rule

Good Wednesday, everyone. It’s great to see you again. Let’s continue our fitness and diet class today!
（高碳日/腿部高强度训练+腹部训练）
早餐：意面200克，鸡蛋2个，脱脂牛奶
营养成分 ：C：114.6+5.6+10=130.2g
P：22.8+38.8+6.8=68.4g
F：4+10+0=14g
卡路里：

中饭：米饭200g，鸡胸肉210g，生菜200g
营养成分：C：51.8+5+4.2=61g
P：5.2+38.8+2.8=46.8g
F：0.6+10+0.8=11.4g
卡路里：232+266++32=530

晚饭：鸡胸肉210g，意面200g，蛋白粉30g（一勺）
营养成分：C：5+114.6+1=120.6g
P：38.8+22.8+19=80.6g
F：10+4+1.2=15.2g

总营养成分：c：120.6+61+130.4=311.8g
p：80.6+46.8+68.4=195.4
F：15.6+11.4+14=41g
This is the end of today’s sharing, remember to keep exercising! keep on going never give up.

Feel your feelings. We spend too much time smothering our feelings. Allow yourself to validate how you are feeling to understand the root of those emotions.

Australia

Dominik Wegrecki

Good one

Anything but Anger: Our bodies jump to anger as an emotion to cover up what we are processing. The idea of anything but anger encourages emotional regulation by activating a more appropriate emotion.

If you feel like you hate everyone, eat something.
If you feel like everyone hates you, go to sleep.
If you feel like you hate yourself, take a shower.

Make an excel expense tracker to help you understand your spending habits and manage your finances.

Find a way to laugh everyday. This could be through a show, lunch break or phone call and will brighten your day as well as leaving you feeling more positive about your life.

I can positively impact the well-being of a new colleague by EATING KALE AND TELLING EVERYONE ABOUT HOW GREAT I AM FOR EATING KALE

Good Tuesday, everyone. It’s great to see you again. Let’s continue our fitness and diet class today!
星期二：（低碳日/中强度背部训练+腹部训练）
早餐：鸡蛋4个；豆浆一杯
营养成分：C：8.4+1.5=9.9g
P：42+1.8=43.8g
F：25.8+4.5=30.3g
卡路里：460
中饭：鸡胸肉210g；西蓝花
营养成分：C：5.25+8.6=12.85g
P：40.74+8.2=48.94g
F：10.5+1.2=11.7g
卡路里：345.3
晚饭：鸡胸肉210g；西蓝花；一勺+1/3勺蛋白粉
营养成分：C：5.25+8.6=12.85g
P：40.74+8.2+26=74.94g
F：10.5+1.2=11.7
卡路里：345.3
零食：牛油果
C：
P：1.25g
F：23.49g
总营养摄入：
C：35.6
P：167.33
F：77.19
总卡路里：1310.6
Alright, this is the end of today’s sharing, thank you for your support, see you tomorrow, bye

Hello, everyone! Today is Monday.This time I will share my diet structure and training plan, follow my steps.
周一饮食与训练计划
星期一：（低碳日/手臂中高强度训练）
早餐：鸡蛋4个；豆浆一杯
营养成分：C：8.4+1.5=9.9g
P：42+1.8=43.8g
F：25.8+4.5=30.3g

中饭：鸡胸肉210g；西蓝花
营养成分：C：5.25+8.6=12.85g
P：40.74+8.2=48.94g
F：10.5+1.2=11.7g
卡路里：345.3

晚饭：鸡胸肉210g；西蓝花io；一勺+1/3勺蛋白粉
营养成分：C：5.25+8.6=12.85g
P：40.74+8.2+26=74.94g
F：10.5+1.2=11.7g
卡路里：345.3

零食：牛油果160大卡，花生50g
营养成分：C：
P：1.25g
F：23.49g+12.65g=36.14g
总营养成分：C：35.6g
P：167.33g
F：77.19g+36.14=113.33
总卡路里：1310.6
All in all, l will share my training and diet plan every day.

A morning walk sets the tone for a more energized and peaceful day.

Call your mom! Best cure.

I can positively impact the well-being of a new colleague by sharing project challenges, risks and mistakes to avoid in meeting their deadlines. I believe in gratitude and serving people within communities and the engineering industry.

The one thing one that has been stuck in my mind recently was “making an impact”. I was mainly focused on the size and types of a positive impact that really matters; and I have come to realize that it doesn’t matter the size either small or big. A POSITIVE IMPACT WILL ALWAYS PUT A SMILE ON ANY INDIVIDUAL!

#Retang

South Africa

Naledi Ramorobi

This sounds amazing Retang! I’d like to have a chat with you on some of the lessons learnt you’ve gotten on your previous projects, I’m sure I’d learn a lot.

M S

South Africa

Mosima Seemola

Retang, this is a very good initiative you taking. Looking forward to learn more from you. #Retang

k s

South Africa

karabo senooe

This is great Retang. I can’t wait to hear all the lessons you’ve learnt so far. #Retang

R M

South Africa

Rhulani Maluleke

This is good initiative, to prepare a new colleague on the ins and outs of a project. we often make the mistake thinking all project are the same.

C O

South Africa

Calvin Opiti

the small impacts sure do cause the biggest smiles

M D

South Africa

Mbasa Dyantyi

Retang, this is great initiative. Well done

L M

South Africa

Lavashni Moodley

Thank you for being such a positive and vital heroine by sharing the knowledge and enjoying what you do with others with a smile!

” Procrastination and overthinking are our biggest enemies. The 24-hours given daily is worth spending on our personal development and goals.”

R M

South Africa

Retang Maphothoma

Time is more valuable

R K

South Africa

Reabetswe Kodisang

Every day is a chance to get better. when we procrastinate, we reduce those chances.

South Africa

Naledi Ramorobi

Great reminder for me to get started with my ECSA TERs and stop procrastinating. 🙂

Read books, even if they are just trashy novels. It helps to disconnect from a mobile device.

We are supporting the well-being of our community by participating in a free community workout program. We group of men are encouraging community by offering free outdoor workout programs, sometimes with kids. This will help to motivate, have joy and support fellow community members. We do 45/30 min workout and 15 min verbal talk to announce happenings and prayers for our fellow community member to ensure we got their backs in hard times.

Everything is possible with efforts. Yes, you can do it, have vision and positive attitude to succeed in whatever you aim for.

I look after my well-being and self-care by doing jigsaws at home. They are a great way to clear my head and be mindful. I also have a group of friends who share jigsaws and I borrow them from my local library so there is always a different one to do.

A L

United Kingdom

Anna Lavender

Love this Emily, we will be launching our office community jigsaws shortly!

M H

United Kingdom

Marta Hinchcliffe

Emily, I’m a jigsaws obsessed too! this activity helped me to survive lockdown 🙂

United Kingdom

Maizie Cox

Love the puzzle 😀

Set measurable goals and focus on consistency. I missed playing my violin, so I set a manageable goal of two songs a day. A nominal commitment for the joy of playing and satisfaction of improvement.

I am trying to review my habits through my week days. Facing some intrinsic childhood non-intentional habits that in adult life appears indirectly in others habits that doesn’t make more sence.

The last 1 minute of your shower should be set to max cold. Crank the controls all the way to the Arctic and breath through the discomfort.

Sometimes you’re not hungry. You just need to drink water

Saudi Arabia

Jahan Mirzayeva

Good advise 🙂 I am drinking warm water.

M A

United States

Michael Arroyo

Thanks great tip

Throughout August on behalf of REFUGE charity I will be walking 2 miles a day wearing my refuge tshirt to help raise vital funds and awareness of domestic violence. I have always found giving back and helping such great causes/charities really helps boost my own wellbeing as well as connecting with the outdoors.

Have you ever imagined you can hike before work?
Located at the right back of the Hong Kong design office in Sha Tin, the Ten Thousand Buddhas Monastery is on the hill at 100-150m above ground, connected by a steep concrete path uphill consisting of 450-500 steps.
Along the long climb up, you’ll be accompanied by tens of dozens of golden-painted Buddha statues, which lead you up the hill towards the temple. It’s definitely worth to take a closer look at the statues as each of them is different.
The short journey also offers a good opportunity for self-evaluation and mind refreshing before the start of the busy day.
I started doing such exercise since last month and I now do it twice (i.e. walking up and down x 2) every day before I start work. I usually arrive at office by 8 a.m., gear up myself for the walk, and finish it in 45 minutes.

Engage in mindfulness techniques or meditation to reduce stress, improve focus, and promote mental clarity.

Running outdoors has been a part of my life for as long as I can remember – it’s a huge way I relieve stress, feel more like myself, and enjoy the beautiful nature all around us. Its challenging, but I love the challenge and the thrill of a good run or a fun race. But for the past few years, a recurring injury has turned running into something frustrating and painful. I was unwilling to stop though, because I focused on “pushing through the pain” and continuing to perform. This year though I took some time to reflect, and with the support of my partner, I decided to cut back on the running and start physical therapy for my health. Making a decision to pause doing something I love is really difficult, but I have realized that my health and wellbeing also means taking care of injuries and slowing down when I need to.

I’m on a path to get back to the sport I love, and I’m working on both my physical and mental health to make sure I’m in a good place to heal. Learning to treat our pain is so necessary and valuable, and something I’m continuing to work on every day.

Look out a window! Seeing nature can improve your mental wellbeing and release stress-relieving chemicals in your brain. Even a nature-based screen saver can have a positive effect!

On day we are all going to leave this world, so consider the changes you are Making by being here.

Saudi Arabia

Jahan Mirzayeva

Indeed, thank you – good topic for reflection!

Be near water! There are proven mental health benefits in taking part in water sports, or even just a simple walk around a lake, along a river or canal, or on a beach.

doing Calisthenic (Scan my QRcode to inspire), I’m 58-yo I started 6years ago. I started when I always get sick and motivated with an old man age-67. Now physically my body and well being change. Financially you can’t buy a good health you have to earn by doing exercise regularly. “Health is Wealth”

always embrace the challenge

Someone who has inspired me in my well-being journey is my nephew, Tommy. Tommy recently moved to a new state with his parents. He’s had to make many social adjustments, which are not easy for people of any age, such as making new friends. But he’s maintained his infectious laugh, his way of only seeing the beauty in situations and people. TY, Tommy for reminding me we can all be our own Superheroes.

E B

United States

Elyza Bailey

That’s awesome! Creating a new social circle can be stressful, it’s so inspiring that he’s keeping the positives in mind!

Saudi Arabia

Jahan Mirzayeva

All the best Tommy and keep continue being an inspiration for others!

To balance stress and emotions. I practice meditation. Try it by closing your eyes and focusing on the thoughts and emotions you may come across.

Never sweat the small stuff

The Two – Point Philosophy of
* Being Original
&
* Living in Harmony
is the happiest way to live life.
The glory of life depends on how well we have balanced the two contradicting needs.

Regular work and rest

Regular work and rest

I’m focusing on my well-being by eating healthy foods ,regular work and rest

Stay healthy at all time

We all too often focus on what is not good. My tip is to write 3 things you are grateful for at least once a week!!

The app ‘forest’ plants a virtual tree which grows during tasks, if you go on other apps the tree will die. For each tree you grow you earn coins which can be used to plant real trees.

Every morning look into the mirror and declare boldly, “I work with AECOM team, I expect good things to come my way. I expect good success and I have a confident expectation of good!”

Saudi Arabia

Jahan Mirzayeva

This is what exactly I am feeling with AECOM and hopefully it will never change 🙂

You are the CEO of your life. Promote, demote, eliminate, and give chance to fresh energy.

Saudi Arabia

Jahan Mirzayeva

Wow – love this tip 🙂

I have to present to a group once a week and I always use SOAP approach-Speaker(my +tive notes) Object(the topic’s +tive notes) Audience(their benefits) Purpose(the reason why we are together)

Something new I’m doing for my well-being is being aware of the things Nature and animals can teach me. We went on Safari in Kenya and spent 10 days watching different animals in their natural habitat, looking at the plants that grew there and how the natives utilized what the nature gave them to lead a stress free – healthy lifestyle

Establish routines for easier healthy choices amid low motivation. Also, incorporate dad jokes to your daily routine: Did you hear about the restaurant on the moon? Great food, no atmosphere!

I’m focusing on my well-being by reaching out to friends and family members that I haven’t heard from in a while. Recognizing we all have busy lives and hectic schedules, it is still important to have that connection – it grounds me.

I’m focusing on my well-being by reaching out to friends and family members that I haven’t heard from in a while. Recognizing we all have busy lives and hectic schedules, it is still important to have that connection – it grounds me.

Never shop hungry – you will always be disappointed with your purchase.

Learn to accept the kindness of the world such as lucky to have a free meal or encountered a café while caught in heavy rain. And take care of your physical and emotional well-being.

Regular check-ups are important. I usually have my thyroid checked every six months and have a full physical once a year to understand the signals my body is giving me.

Maintaining a regular exercise routine is also important. I try to do Pilates or yoga at least once a week, and occasionally go for walks or runs.

For introverted individuals, it may be difficult to express their emotions and feelings to others. Daydreaming and writing are good ways to connect with and understand one’s own emotions.

Learn to accept the kindness of the world and take care of your physical and emotional well-being.

Something new I’m doing for my well-being is to leave my cell phone in my purse or desk for most of the day so I do not have the urge to pick it up and look at it every time a notification comes up. I will check it 2-3 times during the day for an important text or to see what is going on in the world, but I am trying to reduce my dependence on knowing what is going on every second of every day so I can better focus on myself, family, friends, and what I am doing in the moment whether it be work, exercise, eating, enjoying time with others, etc. I am working to live a more mindful life.

Practice mindful eating, start with consuming home-cooked meals.

Eat Healthy, Live Healthy
l

Music can help alot! When I am at my lowest or very restless, some good music helps in calming me down and have a good day!

I’m focusing on my well-being by performing full range of motion, multi-joint, compound resistance barbell training. Squat, press and deadlift, with incrementally increasing load. I have personally found this to be both mentally refreshing and remedial for a few aches and pains that have accumulated over the years as well.

I’m focusing on my well-being by incorporating physical activity such as hiking, cycling, kayaking while on vacation.

Make your wellness goal like:
1) 10000 steps every day (4000 in morning, 3000 in afternoon and 3000 in evening).
2) Reading 10 page every day.
3) Light exercise of 15 min every day.
4) Participate in wellness competition.
5) Discuss your goal with family members and friends and coach.
Monitor this goals achievement in diary. Put full efforts for this goal achievement!

Get a cash-stuffing book! Its a fun way of tracking and stashing money over the month – also felt more fun paying in cash than just tapping a card.

I’m focusing on my well-being by trying to maximize my walking each day at work. My 1year average per day using the “Pacer” app is 6,814 steps day. The app is the motivator for me……..right there on the phone staring at me… 🙂

I’m focusing on my well-being by prioritize my daily tasks in working life as well as personal life which makes a perfect work-life balance. Being the single child of my parents i take care my sick father and i want to be able to progress in life while do what i love .My well being depends on my ability to plan the works ahead of time. All these helps me because of my friends both inside and outside of AECOM family and also i get great support from my seniors and Team members.

One AECOM resource I’m using to prioritize my well-being is to participate in the Wellness screening day. Wellness screenings helps you and your doctor be more aware of your health and risk factors. By becoming aware of my health, this may help me make changes in my lifestyle now. I’m a forever busy working mom, there is never enough time to do the booking and actually go to the doctor. Wellness day organised by the company makes my life so much easier. I’m signed up and ready to stay healthy.

I have a small notebook with me at the start and end of the day to capture 5 things that I’m thankful for. It helps me to celebrate and focus on the positive.

I’m focusing on my well-being by doing running races with my family where I run a half marathon and my husband and daughter compete in the 5km. We can cheer each other and get health at the same time

Doing a meditation before bed helps a lot with the stress. =)

One way I’m helping others focus on their well-being is to participate on GP2W at AECOM as a voluntary to start new ideas of well-being to do at Brazil’s states Belo Horizonte, São Paulo and Rio de Janeiro.

What can you call Happiness is? I can say it a choice of being content, persistently.

One way I’m helping others focus on their well-being is – by taking my dogs for a walk!!! It’s not just hoomans that deserve the respect and opportunities for exercise 😉

My health and well-being are in good shape therefore, I find it valuable just to ask my colleagues 3 simple words – Are you OK? This can be the first move toward a better place 🙂

Something new I’m doing for my well-being is I exercise regularly. I signed up for a 10km running event.

Something new I’m doing for my well-being is agreeing to run a marathon and training stated today. I have never ran a marathon before.

I took a hit to my well-being in March when I was involved in a major road traffic accident. My mood was low, my anxiety high and I had little interest in doing anything. I began getting migraines again and developed NES so decided that I needed to look inwards to help overcome my physical battles. I began getting back into reading and created a small book club among some old friends. I started cross-stitching finding that the simple repetitive movements helped me focus and relax. I began attending a yoga class and found a group of like-minded supportive individuals that are there to support and push each other. I’ve found that spending the time to look after myself and setting just an hour aside for myself a day has managed to still my mind and in turn eased physical strains on my body. I have been able to support others and join groups designed to hold one another up rather than push others down.

United States

Jenniffer Gabriele

Thank you for sharing your story with us.

M H

United Kingdom

Marta Hinchcliffe

thanks Maizie for sharing, I love the pic of your work 🙂

United Kingdom

Maizie Cox

Thank you Marta!

Find that friend(s) who will motivate you and join you for completing 10,000 steps each day! Over the weekend found such a friend and happy to welcome more requests.

Set yourself non-negotiable activity each day to keep yourself accountable for doing something for yourself. This could be reaching 10,000 steps, meditating for 5 minutes or even reading.

I unfortunately had to experience it myself to understand: “If you don’t make time for your wellness, you will be forced to make time for illness.
Read that again!” Put yourself first ❤

I’m focusing on my well-being with the help of my 15 year hockey playing son :)! He and I have begun daily weight workouts as he tries gain strength for his sports, and I am doing it for my overall health and wellness. Having a partner is so much more fun!

Working on incorporating nutritional shakes into my daily routine, for extra nutrition boost!

As yoga practitioners, my husband and I are focusing on our well-being and our relationship by delving into the world of acro yoga. This beautiful practice not only improved our communication but also helped me confront my deep-seated trust issues. With every pose and lift, we had to communicate openly and trust each other completely, creating a strong foundation for our connection.

Through acro yoga, I realized that my trust issues were rooted in my own self-doubt and past experiences. As I surrendered my body to my husband’s support, I discovered a newfound sense of confidence and self-assurance. The practice became a journey of self-discovery and healing, allowing me to release the hold of fear and doubt on my heart.

As our acro yoga practice evolved, so did our relationship. We communicated more openly, trusted each other’s intentions, and embraced vulnerability. The trust we built on the mat transcended into our everyday life, enriching our connection in immeasurable ways. Together, we flew to new heights, knowing that as long as we communicated and trusted, our love would continue to soar.

If napping doesn’t work, try mediating or breathing exercises. I’ve found these refreshes me like a nap, but I still set an alarm just in case.

Something new I’m doing for my well-being is losing weight. I didn’t feel fat or think of myself as fat, but scale, cholesterol, and blood pressure finally convinced me otherwise. I was exercising regularly and eating a low cholesterol diet, but it was not until I started dieting with NOOM before the weight started coming off. It’s working well for me, I’ve lost 20 lbs., 3 more lbs. to lose to reach normal BMI level, and I’m not starving or over restricting myself. I’m almost through the program and feel like it has given me the tools to continue my success without using their app. It has taught me the importance of knowing what you eat, how much you eat, and why you eat.

Your mindset is your greatest asset.

• Maintain a positive attitude
• Embrace failure as a stepping stone
• Believe in yourself when no one else does

You never know what doors may open!

Everyone does it, but no one admits it. Looking in the toilet bowl after “finishing” saved my life. I noticed an occasional red stripe in my bowel movements. I spent a couple of months justifying it- I must have eaten something red, did I strain too hard, it’s probably nothing. It wasn’t nothing. I have always eaten reasonably healthy, I exercise, I don’t smoke, I don’t have a family history of cancer. That red stripe was the only symptom I had of rectal cancer. Being body aware is something your doctor can’t test for. You know your body better than anyone. When something is different, or something changes, pay attention and DO something about it. I talked to my doctor, and I was ultimately diagnosed as Stage 3. I responded well to treatment, and I am now a year and a half cancer free!

Take power naps! Some studies say it improves your working memory and relatively good for your brain. If done right, you’ll get the full benefits of a sleep in just a short period of time.

Do you monitor Heart Rate Variability (HRV)? It’s an individualistic measure of your autonomic nervous system and useful indicator of health.
https://www.whoop.com/en-gb/thelocker/what-is-a-good-hrv/

joining a Pickleball club. A friendly outdoor group that is making good use of grant-funded facilities and providing a fantastic well-being opportunity, accessible to a range of physical and mental ability. Full of laughter.

Grief is tough and it’s hard to know what to say or do to help. Show you care with Grief Kind https://www.sueryder.org/how-we-can-help/bereavement-information/grief-kind

Feel good by taking a vulnerable person to a singing group and watch them thrive.

Intermittent fasting can help the body rid itself of toxins and adjust metabolic efficiency through the process of ketosis. I strive to fast at least one weekend per month.

Helmet on, harness secured, climbing shoes tighten – my superhero costume is ready. Then it’s just me and the rock I touch.

Climbing has been playing a central role in my well-being for the past 3 years. It keeps me balanced, focused, motivated, healthy phisically and mentally and connected to nature and to a beautiful community of people driven by the same aspirations and values.

When climbing, I am able to get rid of all the noise in my mind. It’s not only a physical challenge, but more of a mental one. It’s solving a puzzle that unfolds with every move. For me, every climb is just a metaphor of being able to lift myself up to new heights through my own powers.

I am grateful beyond words to having a passion that supports my well-being so I can have a positive contribution in the life of my family, friends and colleagues.

Having supper at 6 pm or so everyday helps with equalizing insulin secretion and maintaining healthy weight.

If you are working at home, don’t get sucked in to sitting at your computer after your work day is over. Turn it off and get out there!

United States

Bonnie McFarland

Move you “office” to a designated area and STAY OUT IF after your work day is over

I’m focusing on my well-being by going for walks daily with my wife. Having been married recently I am committed to more and more well being activities.

Someone who has inspired me in my well-being is
All in all I will share my story.Do my best to help you.
I hope my story will incentive you!
JUET DO IT!!!

Remember we are only human. It’s okay if you are trying to be good and eat a cake, draw a line and try again the next day. 80% of consistency should be the goal and allow room for enjoyment.

I’m focusing on my well-being by exercising every morning before work. The pandemic affected my mental health in a negative way, after seeking help I discovered exercise was a great way to help me mentally and physically. I’m also inspired by my 82 year old grandad who still goes to the gym daily and I feel its important as an office/desk worker we maintain enough muscle to enjoy our later years. I strength train every morning and have recently taken up some boxing/pad work. Here’s a photo of me in action at one of my 7am sessions.

ICE BATHS! I’ve been practicing ice baths, cold showers, and wild swimming for years to enhance stress resistance, boost dopamine release, and find moments of bliss and tranquility. Cold exposure routines significantly support my mental health and aid muscle recovery after physical training, becoming essential aspects of my self-care and overall well-being. It also provided me with the opportunity to connect with inspiring individuals with boundless reserves of energy and positive attuite.

When you take the time to appreciate the good things in your life, it helps you focus on the positive and makes you feel more grateful.

Learning new things can help keep your mind active and engaged. It also helps you meet new people and expand your horizons. Try taking a class, reading a book, or learning a new skill

Social connection is essential for our mental and physical health. Make time for your family and friends, join a club or volunteer in the community.

Using the 20-20-20 rule can help to prevent strain the eyes. For every 20 minutes a person looks at a screen, they should look at something 20 feet away for 20 seconds. Trust me, it works!

My Recommendation is Instead to find workouts you love; lifting, team sports, or yoga. Enjoyable exercise keeps you motivated and connects you with like-minded people.

Want to workout but don’t have enough time?

Start with a baby step. Download the 7-min work out app.

Its less than 1% of your awake hours but 7min workout can give you the kick start you need!

If you have a long commute and it’s not very smooth, reading can be difficult. Audiobooks are the way to go. For a start, listen to those read by the author, it will be more interesting.

Travelling overseas can be difficult, especially when you get jet-lagged and cannot enjoy your destination fully.
Make sure to get some sleep on the plane so that when you arrive, you have had enough rest to continue to the end of the day, but not too much so that you’ll actually sleep when night comes!

Malaysia

Mohd Khairul Amri Muzaffar

I did this all the time.

Staying physically active helps improve our emotional, intellectual, and social well-being! Do not get in your own way and find something to get your body moving, even if only for a few minutes a day!

United States

Bonnie McFarland

I find that if I walk around for 5-10 mins every hour at my desk, I feel better at the end of the day.

I’m focusing on my well-being by staying physically active and improving my activity levels.

I can positively impact the well-being of a our colleague by ,
Some of us may remember sharing lunch with friends during our school days. We would bring our food from home in steel tiffin-box and, in a thoroughly enjoyable way, share all the delicious food. What fun.

This is perfectly replicable in our offices too. We work in multicultural teams today, so imagine how interesting it would be to pool Tamilnadu, kerala and Andhra pradesh food on the lunch table at every day.
Variety is the spice of life, and I can imagine some very interesting and happy conversations around food, resulting from such tiffin-box sharing. These conversations can be engaging, and can lead to new friendships, because so many of us are foodies at heart.

I have supported the well-being of a friend, family member, or my community by Planet environmentally conscious like promoting sustainability practices like proper waste disposal, and the use of eco-friendly products. reduce carbon footprint, that is we have already installed solar power systems at my home and farm as well and we walk instead of driving. we organized planting trees and gardens at the farm and home and making our life necessary food production, we stayed healthy. we were not using plastic, organize cleanup events in my village and in my society too.

I have supported the well-being of a friend, family member or my community, by Financial Support like, offer to contribute to educational and medical bills. by Emotional Support like, offer empathy, understanding and compassion during tough time. by Intellectual Support like, offer monitoring to help someone learn skills and knowledge. by Physical Health and Fitness like, support friend and family members in adopting healthier lifestyle choices.

To all the COFFEE LOVERS, please ensure that you drink a lot of water. Too much caffeine can result in anxiety and stomach acids.
….Too much of anything is good for nothing.

A B

New Zealand

Aubel Bonga

Great tip, Thank you Sandra !

South Africa

Corne Muller

☕

Use an app (Macadam, WeWard) that motivates you to walk/run and you´ll be helping your health and the planet

One of the AECOM resources I use to ensure planet well-being is using the different colour recycle bins provided in the office to support the company’s goals towards going green as AECOM.

Look at trees. Be near trees. Plant trees. (Trees are great!) And if the sun is shining, and you can be outside… be outside!

Try mini-meditations!

There are apps, like Headspace, that teaches meditation and mindfulness. It has sessions for stress, sleep, focus, etc. Better than social media!

Happy meditating! 🧘‍♂️

AECOM PH’s Step Challenge was a fun and effective way to boost my physical well-being. The photo here shows one of my favorite spots for jogging around the neighborhood. I loved seeing my steps increase every day and getting support from my colleagues. I loved that it became part of our culture. More importantly, this created a positive feedback loop for me!

The challenge improved my health in many ways. I feel more energetic, fit and healthy. I sleep better and stress less. I move more throughout the day, such as taking the stairs, walking and stretching.

The challenge also motivated me to pursue new goals, such as running, doing yoga, meditating, journaling and learning a new language.

Most importantly, AECOM’s Step Challenge helped me quit caffeine and nicotine, which I have battled for years. This is nothing short of a miracle!

I’m thrilled to keep improving my well-being and challenging myself.

Sitting is the new smoking. As we spend long hours sitting, why not try desk yoga: simple movements & stretches you can do at your desk, every few hours. Check out Youtube for some desk yoga ideas.

Start Your Day with Water – Drink a glass of water as soon as you wake up in the morning. It helps kickstart your metabolism and rehydrate your body after hours of sleep.

Social media can significantly impact mental health. Excessive use can lead to comparison, anxiety, and stress due to FOMO

Remember to rest and recharge. We can’t work at our best without recovery.

Something new I’m doing for my well-being is riding my bike 3.5 miles each way to the AECOM office in Chicago. I don’t ride too fast so I don’t get sweaty. I ride 2/3rds through residential areas and the University of Illinois campus and 1/3rd on bike paths in downtown Chicago, and park on the sidewalk outside our building’s front door so the logistics are easy and safe. I arrive at work more awake than usual and am keeping myself physically fit.

One way I’m helping others focus on their well-being is by asking if people in the field have enough water and carrying extra water in my field pack so that I may hand out water if someone is in need as well as mself.

I try to focus on what is right in front of me. For example, if I have a big presentation in 3 days, on the first day I just need to complete an outline…. then go from there.

Think of exercising every day like brushing your teeth – not really an option!!!

Someone who has inspired me in my well-being is Ana Molano. She is receptionist at Madrid Office and she is always supporting others. In the pic you can see her with one member of a LGTBQ+ organization who gave a conference during the PRIDE in our office thanks to her. She is whatsapping my and offering me plans for my wellbeing to cheer me up during my sick leave.

When I am feeling overwhelmed with my commitments and the anxiety mounts from thoughts of ensuring I am doing enough to be there for my family, I remember the sacrifices that my parents made to get me here. They fought through a lot of hardships and closed doors to get me here. It is not an accident that I have developed into the person I am today. I remain ever so grateful for the head-start that they gave me to life which in no way compares to the hand they were dealt.

This gives me incomparable peace.

Don’t rob yourself of opportunities.
Skills are built in time

Take care of your body by exercising daily ; that’s your most priceless possession.
Take care of your hair & skin, cause that’s your crown and confidence

South Africa

Naledi Ramorobi

Great tips Retang!

D G

South Africa

Debbie Govender

Awesome tip, daily exercise really improves your mood and health

Whenever you feel very stressed go to any great Museum website, choose a painting and just enjoy it, look at it, get involved in it. For 5 minutes you will be in a new world and will relax.

NEVER LOSE HOPE!!!
Scream or cry when need be, but never lose hope in life.
You are worth more than you think.

One way I’m helping others focus on their well-being is getting my boyfriend to participate in the hard 75 challenge with me! it is so fun and we are very excited about it!

Don’t go too hard on yourself and remember to breath!

I’m focusing on my well-being by Something new I’m doing for my well-being is wild swimming especially during the colder months here in the UK. It is a fantastic way to connect with nature, helps with mental clarity and I enjoy a catch up on the beach afterwards with friends.

Start off your day with positive self-talk, affirmations and/or gratitude. This helps creates a healthy mindset and sets a great tone for the day!

My tip for planet well-being is to always separate organic and recycle garbage even if your place of living does not have a recycle bin, take care of older people and do a voluntary action.

Something new I’m doing for my well-being is participate on a WhatsApp group with some friends and we started the “Well-being Challenge”. Every month there is an exercise challenge and we all motivated each other to go to the gym, go for a run, play some sport or any exercise for at least 30 minutes. It was been a life changing for me! Everyday I feel more motivated to go and do my exercise. Also we send tips for nutrition or anything related to well-being. It was been two months since I have started and I am feeling so much better with myself.

Be happy with small incremental improvements in whatever you pursue. If you overextend yourself, you’re going to fatigue or injure yourself then you’re back at square 1.

I have supported the well-being of a friend, family member or my community by starting an “accountabilibuddies” group chat. Every day for the next 75 days, we have a daily goal of reading 10 pages, drinking 3 L of water, and exercising for 30 minutes. We are allowing one rest day a week.

I find it super motivating when someone writes in the chat that they completed their daily goals. It pushes me to get mine done! My cousin has a goal of running her first 5k and my best friend is trying to read at least 3 books. My goal is just to never miss a day 🙂 Let’s see how this goes! I am looking forward to seeing the mental and physical benefits at the end of these 75 days.

I have been going to the gym with my good friend from college for a little over two months now. The gym was initially intimidating for him, because he didn’t know where to start, and felt embarrassed because of his weight. He’s lost 15 pounds and has really committed to going regularly, I’m super proud of him for taking that leap.

Invite a friend/colleague to workout with you it can make all the difference, it not only helps hold you accountable, but could be the push they needed to overcome that initial daunting hurdle.

Invite a friend/colleague to workout with you it can make all the difference, it not only helps hold you accountable, but could be the push they needed to overcome that initial daunting hurdle.

I’m focusing on my well-being by prioritizing exercising at least four times a week. Exercising and making time for it can be a drag sometimes, but if you enjoy the type of exercise you’re doing, it makes it a whole lot easier.

At the end of last year, I got introduced to rebounding which is a fantastic all-in-one type of training. Cardio, strength, balance, FUN, and very important, one of the best ways of draining the lymphatic system and getting a detox! Definitely a game changer, mood and body booster and something I can highly recommend.

I’m focusing on my well-being by jumping in standing position while waiting for bus to go to my breakfast in the designated restaurant in Duba. It applies stretch on my abdominal and is helping me in reducing it.

Someone who shows their superpowers by making well-being a priority is, and keeping the mind not giving up entensive stress, make myself always physically strong.

Reducing the amount of soda and other sugary drinks we consume is one easy way to lower daily calorie intake. Even just switching from a large cup to a small makes a huge difference over time!

I’m focusing on my well-being by going on a daily evening walk with my two loveable furbabies – Bailey & Sky. Regular exercise, like walking, is a good way to burn excess calories and keep the pounds off – for me and my furbabies. Happy Dog Happy Life.

Save regularly and Spend wisely!

Practice mindfulness and meditation daily, for reduced stress, improved focus, and better overall well-being!

I’m focusing on my well-being by practicing Mindfulness and Meditation!
I take a few minutes each day to sit quietly and focus on my breath. This reduces stress, anxiety, and brings a sense of calm and relaxation. It helps me stay more focused, sleep better, and become more aware of myself.
I am trying to make it a daily habit for better overall well-being…as consistency is the key!

Dont take any major decision nor make promises when you are very happy or very sad.

When you feel you’ve hit the bottom; place your hand on your chest, close your eyes, take a deep breath and say to yourself – “This too shall pass”.

If it doesn’t challenge you it doesn’t change you.

Never let yourself down to loose everything, be encouraged all the time with holding hope firmly by doing all the hard work honestly and consistently

One way I’m helping others focus on their well-being is always encourage others to become successful and to explore and come out of your comfort zone and achieve what you are dreaming for

I’m focusing on my well-being but also on the planet well-being by choosing to walk more as regular exercise and also to avoid using other means of transport. I realised that by working from home most of the week, I was becoming a quite inactive person so I decided I needed to take action! However, I knew I would need a bit of extra motivation and I found an app called Macadam that is helping a lot. With the app I get to see my daily steps and distance, but I also make money (the more you walk, the more you earn) and I track the amount of CO2 I´m saving by walking rather than using a car, bus or taxi. Since starting to use it in February, I go for a walk after work everyday, I choose to walk to places rather than taking my car or bus and I even started to run (which I used to hate). I feel more empowered, motivated and healthier and in terms of numbers, I´ve walked 2.15million steps, saved 430kg of CO2 and made 23€ so far! Hope this Super Story influences you to help yours and the planet well-being!

Never Back Down – A memoirist’s tale on conquering dipsomania
I have always led an active lifestyle, but there was a time when I let alcohol consumption take a toll on my well-being. Alcohol had become a temporary getaway for me from my problems. However, I was determined to make positive changes in my life, and that meant combating the urges head-on.
I turned to weight training as a healthy outlet for my energy and stress. The withdrawal and detox periods were difficult at first. But I persisted, knowing that physical fitness would not only benefit my body but also help me maintain mental clarity.
As the weeks passed, I began to see significant increases in my strength and endurance. The constant soreness after each workout became a satisfying reminder of my dedication and progress. Weight training became my outlet for stress and frustration. Instead of turning to a shot of whiskey , I channelled my emotions into pushing my limits and achieving new personal records in the gym. With each successfully completed workout, I gained a sense of empowerment and an increased belief in my ability to overcome challenges.
One of the most significant changes I noticed was in my overall mood and mental well-being. Quitting alcohol and smoking had already begun to clear the fog that had clouded my mind for so long. But the combination of sobriety and weight training amplified those positive effects. I found myself feeling more focused, motivated, and energetic throughout the day. Additionally, I started noticing physical changes in my body. My muscles became more defined, and my body composition improved. This physical transformation was like an external reflection of the internal growth I was experiencing.
Finally, perhaps the most rewarding aspect of my journey has been the positive impact on my relationships. Quitting alcohol allowed me to be fully present and engaged in conversations and social interactions. This newfound clarity and authenticity have brought me closer to my loved ones and strengthened my connections with them.
In conclusion, quitting alcohol and committing to weight training has been a life-changing experience for me. Not only have I regained control of my health, but I’ve also rediscovered my self-worth and learned the importance of prioritizing my well-being.

Something new I’m doing for my well-being is setting a timer for 15-30 minutes each evening to see how much I can clean or tidy at home. It can be easy for things to get on top of you when you’re busy with trying to balance a healthy work/ social life… doing this helps to get things done without it becoming too overwhelming. I don’t know if anyone agrees, but I think a tidy environment can help towards a tidy mind!

When you focus on the good, the good gets better!

Take the time each evening to do something that distracts your mind from the busyness of day-to-day life.
Find yourself a hobby that you enjoy such as going to the gym, mindful colouring or puzzling!

Walking/Biking to/from work is a great way to increase your daily activity level and to also have a nicer commute!

One way I’m helping others focus on their well-being is By making things easy for the people, and not making it difficult for them, and making them calm (with glad tidings) and by not repulsing them. ( If we create easiness, same thing comes back to us) يَسِّرُوا وَلاَ تُعَسِّرُوا، وَسَكِّنُوا وَلاَ تُنَفِّرُوا ‏”

One way I’m helping others focus on their well-being is by donating Lego kits to the office. These give people a good excuse to get away from their desks, put away their phones and to have a lunch break while focusing on something not work related. Building the Lego can be a fun activity on your own or by collaborating with others.

Malaysia

Mohd Khairul Amri Muzaffar

Wow..this is a great idea!

United Kingdom

Maizie Cox

Awesome idea

A K

United States

Adrienne Kieldsing

That is an awesome idea, Simon! I have a Lego set at home that I am working on. It is a Japanese garden. Very relaxing.

A L

United Kingdom

Anna Lavender

such a great idea for our wellbeing room Simon, these along with the jigsaws that will be launching soon are a fabulous wellbeing positive

M H

United Kingdom

Marta Hinchcliffe

great idea Simon, can’t wait for that in the office! 🙂

Mental health, the topic of the day. Having recently lost my cousin to her struggles with her mental health, one situation after another in her career and private life had a domino effect on her mental health. I am fully aware now of the need to step back from stress, tackle the problem from a different angle and above all communicate to others to combat anything that poses as a stumbling block. I fully encourage others to be more open and communicate issues they experience also, or step back from stressful situations talk to friends/team mates & re-evaluate the situation and formulate a solution to have a positive outcome for all.

Preparation overcomes procrastination. I pack my bike panier the day before, so in the morning I am expecting to cycle to work. More effective than relying on my motivation in the morning.

Working from home is beneficial but it can be challenging when you are a mom. Prioritize self-care, take time for yourself each day that brings you joy and relaxation even if it’s just a few minutes.

Take a Breath…one slow breath in, one slow breath out! Breath good thoughts in, let bad thoughts go out

Have you tried a walking meditation? There are lots on spotify which guide you through a 10-15 minute meditation which helps to slow your breathing, reset and connect with your environment.

Give your daily walk a purpose and collect a small bag of rubbish as you go. Getting cans and bottles into the right recycle bins as well as keeping your community looking cared for.

Get outside first thing in the morning. Even just 10 minutes natural daylight at the start of the day is proven to improve your mental health. Extra points if you can get into nature too!

Do the right thing even when no one is looking. It’s called integrity.

Lift Heavy, Eat Clean!!!

Qatar

Brian George

Like-minded 🙌🏽

Well-being is not just about making space for self, but to create it along with your people around. Respect all of them. We can’t stop our routines but can make it meaningful.

Walking to work or returning home, instead of rushing on a bus or metro, has become my sanctuary of mental rejuvenation. The city’s chaos fades as I tread my chosen path, allowing introspection to replace the noise. With each stride, the weight of the day lifts, and clarity emerges like a gentle sunrise. The simple act of walking unlocks my mind, releasing my thoughts, and paving the way to tranquility. This choice to embrace the journey on foot has become my daily ritual of self-care, nurturing both my mental and emotional well-being… and if a day I work remotely, I try to go out, even for just 10 minutes!

An important lesson I learnt about myself recently is where I fit on the Introvert-Extrovert scale (yes, it’s a scale, not a black or white option).
Just because I enjoy public speaking and being “centre of attention”, I thought I was an extrovert… but it turns out that actually “drains my battery” more than recharging it, even though I am happy in the moment.
You need to understand what recharges you and what leaves you emotionally/mentally depleted.
For me, being alone on a mountain run for a few hours prepares me to take on the world!
And now, knowing the signs, even my girlfriend can recognise them, and she’ll kick me out the house, into nature until I am rearing to go again!

South Africa

Naledi Ramorobi

This is very insightful Ross, thank you for sharing. I’ve always thought of myself as an introvert, but I may have some extrovert qualities in me now coming to think of it!

A J

India

Apil Jain

Very Good Story

E B

United States

Elyza Bailey

So awesome to remember that everything is a spectrum, and our needs all vary! Thanks for the reminder Ross 🙂

E M

United Kingdom

Emily Mellor

This is so me as well Ross. I come across so chatty and friendly on the surface but that also drains me so I need time to myself to recharge. Thank you for sharing.

M P

South Africa

Marius Potgieter

Physical training is and will always be the best tool to improve the mind. When combining physical activities, with nature by hiking, running, walking and swimming will result in an improved body and mind. Body and mind cannot be separated, and when supercharged with a rich and healthy environment will enhance the experience to the next level. Well done for searching for the best environment to recharge the mental batteries while strengthening the body with physical exercises.

A K

South Africa

Ashley Knox

Totally agree! 🙂 I’m no help to anyone when my mental battery has depleted.

H Y

South Africa

Habib Yaro

wow what a view. thanks for sharing Ross

South Africa

Corne Muller

There’s a scale 😃 > but yes, those wide open horizons with fresh air will definitely help recharge from any situation > as you said, it’s good to denote that not everyone uses the same charging cable.

G T

South Africa

Graeme Thorne

I think we can all learn a thing or two about how to re-charge from this story. Keep getting kicked out the house and recharging Ross!

R v

South Africa

Riaan van Schalkwyk

This is insightful. Thanks Ross!

I S

South Africa

Iksha Singh

Excellent tip! Definitely some food for thought… Thanks, Ross.

S C

South Africa

Sarah Caulfield

Completely agree. I think I’m becoming more introverted as I get older – and I’m working of figuring out what I need to recharge. Thanks for the tip!

M M

South Africa

Maphuti Mathega

A great way to recharge your mental wellbeing. Solo dates and having time to do some self-retrospective thinking, is a crucial thing to do.

N M

South Africa

Ntsako Mathebula

Thanks for sharing Ross!

I’m focusing on my well-being by ensuring that all individuals have their basic human rights respected, regardless of gender, ethnicity, religion, or socioeconomic status, is a significant aspect of global well-being

I have supported the well-being of a friend, family member or my community by Valuing and preserving cultural diversity enhances global well-being by promoting understanding, tolerance, and mutual respect among different societies.

You don’t have to run a marathon as exercise! A jog, a dog walk, a cycle, a swim, some push-ups… anything that gets your heart beating and endorphins flowing is good for body and mind!

Recycle! We can’t easily change the packaging that our day-to-day items come in, but it’s so easy to sort the empties. Where you can, avoid plastics and rather buy glass and cardboard packaging.

Understanding where you fit on the Extrovert-Introvert scale makes caring for your emotional well-being in social environments a lot easier.

I am focusing on my wellness by giving up carbs. I have been off simple and refined carbs for two months now. Only carbs from vegetables and of course plenty of protein. I have seen my weight go down, my blood pressure levels have dropped drastically, I don’t remember the last time I had a headache and I don’t feel heavy or sleepy after meals.
I have included a weight training routine (at home) three times a week and after 2 months my BMI has improved and my muscle % has increased by 3%. I walk with my wife 2 to 3 times a week for an hour, to go to the market and shopping mall, which decreases car use and greenhouse gas emissions.
These walks with my wife is a good opportunity to share moments of the day and helps me to share burdens and find my peace.