BTM GROUP

GM. As we start another week, here's a tip, first thing try and schedule in a few 10 minute wellbeing breaks across your days this week. As you read my message in the picture, I am sure for a split second you thought, yeah, I could do with a little more peace of mind, peace in heart and peace in my soul. Well, even during your day, no matter how much chaos your external environment might feel like, use your micro breaks to laugh with someone and dial up a little more of what brings you joy. To bring peace to your nervous system. Your example may inspire someone who is quietly going through a hardship that right now could benefit from sharing a laugh with you to get through their day. Just 10 minutes.

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Sleep 😴 a challenge, looking for an alternative to Melatonin? We recommend our partner Apollo Neuro. Read about Apollo Neuro under our products section.

Good morning. A reminder to be aware of the numerous interruptions and notifications during your work day. Take back control and think of a plan that works for you to minimise the interruptions.

Release tension. Set intentions. Use a diary. Silence personal social platforms notifications during your deep work tasks.

Now not all interruptions are bad, social ones are actually good for your mental health. My tip for this week, schedule in 5-15 minute Micro Breaks daily.

How to recharge during the workday – take a micro break.

Schedule recurring micro breaks into your work routines.
Draw on the Pomodoro technique to give yourself an opportunity to take short breaks throughout the day. For example, a 5-minute micro-break after every 25-minute block of work.

I'm back online, starting off 2023 with a refreshed brand and focusing this year on helping executives, professionals and employees optimise their workday, sleep, recovery, movement, nutrition and stress management by offering High Performance. Done Different™ programs and products.

A core area of interest where I will be mainly focusing on this year and posting tips is Micro Resilience. What is Micro Resilience?
Micro-resilience is about: your hour-by-hour performance.

It's no surprise that mental health has taken a significant hit. Regulating mental health while at work is an important part of wellness and for leaders provides an opportunity to take charge of workforce wellbeing.

Taking micro breaks is a small, but powerful, way to improve overall personal and employee wellness. According to research, micro-breaks have been shown to improve focus, remove negative feelings, and boost energy. In fact, ongoing breaks are a critical element of sustained productivity and career longevity.

Taking micro breaks is a small, but powerful, way to improve overall personal and employee wellness. According to research, micro-breaks have been shown to improve focus, remove negative feelings, and boost energy. In fact, ongoing breaks are a critical element of sustained productivity and career longevity.

Grounding appears to improve sleep, normalize the day–night cortisol rhythm, reduce pain, reduce stress, shift the autonomic nervous system from sympathetic toward parasympathetic activation, increase heart rate variability, speed wound healing, and reduce blood viscosity.

Make time for yourself in the lead up to Christmas. A lot of us are all feeling fatigue and overwhelm during December. Prioritise sleep and make time for yourself, up your vitamin D, B and magnesium. And finally move your body daily. Take time for you. Schedule 30 minutes daily. You can find 2 x 15 minutes blocks.

Run a bath with your best bubbles or lavender oil, light some candles and try to relax. If baths don’t do it for you, sit in a quiet room and read a book. Or go for a walk alone.

I recommend listening to music "as it’s been found to have a calming effect on the brain". One 2017 study by Dr. David Lewis-Hodgson of Mindlab International claimed it can decrease anxiety and stress levels by up to 65%.

Stop the excuses. It's ok to say No.
Practice these tips and this year, you might bring your best self to the festivities and actually feel recharged to enjoy the festive season with your family and friends.

Imagine if you could give your body an equivalent of approximately 20-30 minutes of resistance exercise in as little as 3 minutes on a machine. Imagine scheduling in a micro break between zoom calls and complete a full workout in just a few minutes without breaking a sweat and return back to your next call.

My Hypervibe instantly stimulates my circulation and activates nearly 100% of my muscles fibers (where traditional exercise only activates 30-40%) and supports increased blood flow to my brain and I love the endorphin release and stress relief. Lower back pain? gone.

Movement is medicine! Don't be trapped by back to back zoom calls. Look after your wellbeing. Schedule in micro breaks and move every day.

The optimisation of physiological health involves balancing both the lower levels of the system (such as nutrition, mitochondria and microbiome) as well as the higher levels (such as social relations, working conditions and the environment).

Remember, Optimal = Continuous adjustments. There is no silver bullet for better well-being. In terms of developing health and well-being, the desired holistic change can only be achieved by implementing several methods simultaneously.

Have you found your IKIGAI?

Ikigai is a Japanese word whose meaning translates roughly to a reason for being, encompassing joy, a sense of purpose and meaning and a feeling of well-being.

At BTM GROUP we spend months researching the very best innovative neurotech to support our clients and programs. We spend equally as much time researching the company team and culture. We are proud to be affiliated with Sensate from the early days of their Indiegogo launch campaign. In such a short time their technology have been picking up numerous awards. The below is just one more of many to come. Put Sensate on your Christmas list!

Sensate is in 'Best Innovations of 2022' by TIME Magazine!! Congratulations to

1. Toughen up. 2. Exercise daily. 3. Own your life. 4. Picture the end. 5. Be truly grateful. 6. Never give up. 7. Be present. 8. Growth mindset. 9. If you fall down, get up. 10. Dial up the joy.

Protect your peace, disconnect to connect this weekend.

Life is actually not about achieving the goals. Life is about who you become in pursuit of those goals. One thing for sure, when you get to where I am now, you will be where I was, as I am not going to stop growing. But what truly brings me even more joy is when we can grow together.

You’re already living something you once wanted. Imagine what else you can bring to life. Remember your inner power. Remember who you are. Remember your abilities.

At BTM GROUP we are a partner of FlexBeam and we integrate FlexBeam red light therapy with Hypervibe Whole Body Vibration therapy as stacked biohacking modality. We believe this is an optimal choice because it allows you to apply it directly to the problematic areas and speed up red light therapy fat loss effects while boosting collagen production to tighten the skin. If you want to learn more or wish to implement your own Flexbeam and Hypervibe package for home or office then simply message me