Workplace Wellness & Retreats  

Magic Autumn Juice Shot

Posted on May 22, 2017 by Revitalize Lifestyle

Give this shot a go in the morning.

Organic if possible:

1/2 Carrot

2cm fresh ginger

2cm fresh turmeric (or 1/2 tsp powder or paste)

1/2 apple (I omit the apple as I am reducing my fructose consumption) Nice either way, just sweeter with apple.

Juice, or blend on high.

Swig it down!

It's a winner all round.

Turmeric: One of the most powerful natural anti inflammatory around, it boosts brain function, helps with depression, lowers risk of heart issues, used to prevent cancer and so much more

Ginger: Also a strong anti inflammatory, great for nausea, reduces histamines therefore reduces allergic responses (sinus, hayfever, asthma), great for the digestion and heart.

Carrot: Rich in lots of vitamins and minerals including Vitamin C and Iron, the reduce cholesterol, boost the immune system and improve digestion and great for your skin.

Apple: Well they say an apple a day keeps the doctor away!


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Top tips to remain healthy, happy and sane over the busy festive season ~ Enjoy a stress free Christmas ~

Posted on December 07, 2016 by Revitalize Lifestyle
Top tips to remain healthy, happy and sane over the busy festive season
~ Enjoy a stress free Christmas ~

Summer has arrived and it’s time for us to take charge of our own health and wellness especially through this busy season ahead.   Let’s kickstart the summer and allow ourselves to be our most healthiest and happiest self we can for this festive season. 

  • Take a moment to celebrate the wonderful events and moments of the year so far and acknowledge and release the more challenging or difficult times of the past year. What wonderful life lessons did you learn? Jot these down in a journal and make way for the awesome year ahead.                                                                                                                         
  • Reduce the BUSY-NESS in your life. So many of us tend to say we are busy. People ask how we are and we often say so busy, instead of saying we feel well, happy, challenged, productive, excited etc.
    BUSY doesn't necessarily mean being PRODUCTIVE and often we run around being busy not achieving our daily goals, aims or targets. Let's look at the 'Art of Doing Less' Quantity vs Quality. Use your time wisely, by scheduling in times of the day you check emails or social media, be strict and don't break the rules. Commit to yourself times of the day you have breaks or 'time out' to regain your focus and then you will find you will be more productive. By taking a short break your mind will be rejuvenated and you will notice you will get more of your tasks completed by doing less in a more productive and focused way, than spending longer periods on work in a tired, busy and hectic manner.  So take the challenge and reduce your busy-ness!!!  Who's in??
  • Write some old fashioned Christmas cards, it’s a great way to relax, reconnect with friends and family and allows you to recall and rejoice in the past year.
  • Keep hydrated! Whether it’s hot or cool it’s important to keep our fluids up whether it is water, herbal tea or freshly made fruit/vegetable juice. Start the day with a warm lemon water to cleanse & rejuvenate your body. Being fully hydrated will assist in stopping false hunger pains and also sugar cravings which often occur when you are thirsty. Drinking water may also improve your skin tone, reduce muscle cramps & headaches and improve your focus and concentration. If you are thirsty you are already a little dehydrated so keep a water bottle or flask close by.
  • Remember to take a few long deep breathes during the day, this slows your mind, increases oxygen flow to your brain and body and calms the mind and body.  It also helps to refocus and improve your concentration in busy times.  Meditation is also highly recommended especially through stressful periods.  Even if it’s only 5-10 mins a day your mind and body will thank you for it.
  • Sleep: we all know it’s important but often don’t get enough to rest & rejuvenate our body. Here are some reasons to get a good 8 hours of sleep, especially the hours before midnight: Sleep is great for your brain health, it improves your memory, concentration, enhances learning & problem solving. Research has shown it improves your physical health by reducing risk of heart disease, high blood pressure & diabetes and you may live longer.  Sleep also assists to stabilise body weight and lowers the risk of obesity. So grab your pjs, pillow and eye mask and get an early night.  Sweet dreams. Zzzzz
  • Get active outdoors in nature. Walk, jog or cycle. Not only is it great breathing in the fresh air of the ocean, rainforest, bush, farmland, river land or local parklands, it's great for the mind, body and soul. Your physical body will thank you, your stress levels will reduce and your spirit will feel a sense of peace and freedom. Take a deep breath in and take in the beautiful surrounds while you are exercising.
  • Spend quality, uninterrupted time with family. Watch your kids play, listen to the stories your parents and grandparents tell about when they were growing up. Do something fun with your partner. Uninterrupted family time is essential and important for our overall wellbeing.
  • Laughter:  They say laughter is the best medicine and it's true. Laughter reduces your stress levels, boosts your immunity, releases endorphins (the love & happiness hormone), decreases pain, improves mood, lowers blood pressure, strengthens relationships and overall feels great. So grab some friends or family and retell funny tales, tell some jokes, watch a comedy movie, find funny You tube videos of ridiculous things or go people watching, whatever it is laugh, laugh, laugh and have fun.
  • We often over-indulge with food and beverages over this time with all the festive parties.  Try and take days in between to cleanse with warm lemon water, fresh juices, broth or simple salads or fruit and keep in mind ‘moderation’ so you don’t feel bloated, full and lethargic after the big meals.  If/when drinking alcohol try and drink water in between and definitely after and if you have some Vitamin B at home, take one before bed to help with any signs of a hangover.
  • Dance: Yes dance, boogie and get into the groove.  At your christmas function put the Jukebox on and get up and dance.  You may decide to try the ‘Silent Disco’ in Melbourne or do a dance class like Nia, Zumba, Latin dance, Belly dance or Jazzercise or go out with some friends to a gig or club and dance the night away.  You could try ‘No lights, no lycra’ sessions which allows you to dance to your heart’s content in the dark with no one watching or you can turn on the music loud at home and dance around the house singing and busting a move.  Dancing is a fantastic form of exercise; it gets your heart pumping, endorphins flowing, your muscles working and your stress melting away.  And it’s so much fun.
  • Participate in exercise that's FUN. For example Stand Up Paddle Boarding, it's great for your core strength, balance and physical health, other fun activities that are great forms of exercise include: hula hooping, rock climbing, abseiling, juggling, skipping, ice skating, acrobatics or roller derby. Whatever it is enjoy and have fun with different types of exercise.
  • Grab some Vitamin D by getting a few minutes of sunshine in the morning or late afternoon. We need Vitamin D to keep our bones strong and to absorb calcium. Vitamin D enhances our moods and low levels can be a cause of depression.  By getting some fresh air will also help with clearing the mind and calming both mind and body.
  • Watch a good old Christmas movie, one’s I love at Christmas are:  Love Actually, The Muppet Christmas Carol, Miracle on 34th ST, National Lampoons Christmas Vacation, Polar Express White Christmas and the awesomely cute and fun Robbie the Reindeer clay animation series starring Robbie Williams.
  • Look after your feet. Our feet hold us up, carry us around and do so much for us which we take for granted so it's time to give some attention to our wonderful feet by having a foot bath/soak, book in for a reflexology or podiatry session or have a pedicure. Give your feet a massage; they will love you for it.
  • Brain Gym- Integrate your left and right brain to keep your mind healthy, focused and improve your memory and calm your mind of all of that Christmas shopping, parties, errands etc.  Some simple techniques include doing Cross crawl (tapping opposite knee to hand, lifting knees forward and then kicking legs behind)         Give you ears a full massage to switch on your brain and improve your focus and concentration.
  • Take up a mind, body and soul type of exercise such as Yoga, Qi Gong or Tai Chi.  Although gentle in movement it is a very powerful form of exercise for balancing your mind, body and spirit.   It can be done in a park, on the beach at home, anywhere! 
  • Add Super foods to your Lunch or Snack Box.

       Avocado, Blueberries, Nuts (Almonds, Walnuts, Pecan, Brazil nuts), Salmon, Kale,         and Kiwi Fruit are awesome to add to your lunches or snacks.  Action packed with           antioxidants and nutrients. 

  • Finally : Start thinking about 2017. Aim to achieve your goal/dream. Things that seem unattainable, unachievable or too difficult are often because we hold ourselves back with our ego and self doubt. We like to procrastinate or think we don't have the skills, time or ability but guess what 99% of the time we do. So take the challenge and go grab that goal or chase that dream you are passionate about. In the words of Audrey Hepburn 'Nothing is impossible The Word itself says I'm Possible' You will be very happy and satisfied with yourself.

Enjoy the festive season.

Jo Surkitt – Revitalize Lifestyle

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Beating Employee Burnout: Solving Australia’s $12million Problem

Posted on September 26, 2016 by Revitalize Lifestyle


Employee  burnout costs the global economy US$300 billion annually. Jo Surkitt and Fiona Elliott show you how to solve the problem and ensure the long-term success of your business.

Beating Burnout: Solving Australia’s $12million Problem

Australia remains one of the few countries where employees prioritise their work-life balance over career progression and earning potential¹. In short, quality of life is important to us; and pushing employees too hard will result in high turnover, low productivity, poor engagement and – yep, you guessed it – burnout.  Whether you have your own small business or work in a large organization.

 What is Burnout?

Burnout is a recognised psychological condition caused by chronic stress. People experiencing burnout typically feel helpless, disillusioned, and unhappy². The longer it continues, the less motivated, engaged, and productive employees become³.

The Impact of Burnout

Burnout costs the global economy US$300 billion a year⁴. That’s a substantial sum, and here in Australia, we contribute significantly towards it.

 In 2015, absenteeism and low work engagement – both common symptoms of burnout – cost the Australian economy an estimated $12 million. Which means, if your business employs between 100 and 1,000 people, burnout could be costing you as much as $100,000 a year⁵.

What Causes Burnout?

We all have different tolerances and, as with many health disorders, burnout affects individuals differently. A highly sensitive person (HSPs), for instance, might suffer burnout in an environment others can manage easily. Broadly speaking, there are a number of situations which have been shown to regularly result in burnout⁶. They include:

  •  Misaligned Values: Individuals who are pursuing a career at odds with their personal beliefs or values.
  • Overload: Employees who are pressured to compensate for understaffing or poor performance by colleagues.
  • No Control: Staff who lack autonomy in their work, are micromanaged, or who recognise but have no authority to correct procedural inefficiencies.
  • Social Breakdowns: Corporate cultures that lack team spirit, where employees are unable to relate to one another or forced to compete.

Recognising Burnout

Don’t confuse burnout with stress. Individuals under stress know that it is temporary; they still have control and are committed to meeting their targets. By contrast, those suffering from burnout are beyond caring. They are exhausted both mentally and emotionally, disengaged from their work, and often struggle to think creatively and identify solutions².

Performance is one of the biggest indicators of burnout, and there are four tell-tale signs⁶ that an individual is suffering:

1. Reduced Productivity

Increased absenteeism is common in burned out employees, but you are more likely to see presentissim, where individuals are at work but fail to function properly.

2. Reduced Work Quality

Individuals who are not invested in the outcome of a project simply won’t perform at their best. 

  1. Disengagement

If you’ve recently joined the team or are managing a new hire, then recognising a burned out, disengaged employee from a bog-standard, disengaged employee is all but impossible. Those suffering from burnout will be uncharacteristically quiet. They usually stop participating in meetings and often exclude themselves from team activities.

 4. Poor Attitude

Again, spotting the naturally cynical employee from the burned out cynicist requires judgement and some knowledge of the individual. If ordinarily positive workers start to complain openly and voice unwarranted negative opinions, then it might be time to consider they may be heading towards burnout.

Preventing and Treating Employee Burnout

Burnout is a recognised mental health condition; it takes more than a week on the beach or a good night’s sleep to address it. Employers and employees need coping mechanisms, individual coaching, and stress management techniques to regain their positive outlook, manage their workload, and recover productivity. The same is true for those heading for burnout, many of whom can avoid it altogether by recognising unhealthy patterns of behaviour and adjusting their lifestyle accordingly.

 A great answer to Burn Out and it’s new and exclusive to Victoria.

That’s where Sustain Vitality Retreats come in. Offering executives at all levels a 48-hour haven from the pressures of the corporate world, these luxury 4* wellness and inspirational retreats are designed to provide individuals with the tools they need to achieve a fulfilling work-life balance. Guests get a wonderful balance of rest, relaxation and learn a range of innovative and beneficial tools and techniques to assist in rejuvenating yourself as well as maintaining an ongoing healthy work/life integration.  The weekend showcases a range of programs and sessions around Wellness, Yoga, Meditation, Qi Gong, Healthy Mind & Body and so much more, along with free time to swim, walk, exercise, reflect and relax.

These relaxing breaks in the Geelong region are guaranteed to leave you feeling refreshed, rejuvenated, and ready to take on anything the working week can throw at you. Reward your team, grab a friend or colleague, or book in alone and discover a healthier way to excel at work and home.  Don’t miss your chance to take a well earned break, head to www.sustainvitality.com.au for full details.

Corporate In house Wellness programs CLICK HERE









 ¹The Global Recruiter, 2015. Burnout Warning: discretionary effort falls among Australian workers. GR.

²Smith et al., 2016. Burnout prevention and recovery. HelpGuide.org

³Kwang and Kim, 2009. The study on the effect of organisational member’s job burnout. Journal of Business and Economics Research. 7 (7).

⁴Bretland and Thorenstien, 2015. Reducing workplace burnout, the relative benefits of cardiovascular and resistance exercise. (Abstract). PeerJ.

⁵Lang, 2015. Opinion: the hidden cost of emotional burnout in the workplace.The Courier Mail.

⁶Pillay, 2015. How to protect your employees from burnout. Fast Company.

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The TCM approach to a healthy day to day life.  The answer to many of your WHY questions.

Posted on August 24, 2016 by Revitalize Lifestyle
Do you wonder why you wake up at certain times of the night, why sometimes foods you eat bloats you and other times it's fine or why your energy drops at certain times of the day?  
Well in Traditional Chinese Medicine (TCM), there is an organ clock that represents the time of the day when each organ is functioning optimally and has the most energy. There are 12 organ systems and 2 accessory systems that are represented by this clock. Each organ system is also associated with an emotion, taste, sense organ, season.  I have found by working alongside this clock my body functions great and when I change or eat, sleep out of the ordinary my digestion can become sluggish, sleep patterns are erratic and energy levels dwindle.
Below is a very brief outline on how imbalances in these systems may arise both physically, mentally and emotionally.
3-5am Lung: The lung is responsible for moving the qi (energy) through the meridians and to the entire body, as well as providing immune protection. It is also emotionally associated with grief. You may find that wake up during these times if you are struggling with anxiety, grief or sorrow. Imbalances may also show up as wheezing, coughing, asthma, or getting sick easily.
5-7am Large Intestine: This is the best time to have a bowel movement. Yep jump on that loo as soon as you get up and your body will love you.  The large intestine is all about ‘letting go’ physically and emotionally. Symptoms of malfunction include bloating, pain, constipation, dry stools, skin rash, and feeling emotionally ‘stuck’ .
7-9am Stomach: This is the best time to have a nourishing and substantial breakfast it’s the most beneficial time for digestion & breakdown of foods.  If out of balance, symptoms that may arise include acid reflux, stomach ulcer and bad breath.
9-11am Spleen: The spleen extracts nutrients from food, transforms it into energy and transports it to other organ systems. During this time, you can support the spleen by having a nice cup of warming tea, or a light snack. To support your  spleen eat warm or cooked meals when possible and eat slowly.  To assist the function of your spleen include cinnamon, ginger, cardamom, pumpkin, dates, and lentils, try avoiding dairy where possible. Imbalances may show up as loose stools, bloating after meals, craving sweets, and low energy.
11am-1pm Heart: In an ideal world during these hours, it is best to relax, take a siesta, and enjoy lunch. Yes the countries that still have siesta’s know how beneficial this time is for rest. The heart dislikes heat (emotional & physical), so try to avoid caffeine, stress, intense exercise, or anything that raises your blood pressure. Symptoms of imbalance are palpitations, shortness of breath, cold hands & feet, and insomnia.
1-3pm Small Intestine: The small intestine separates the clear and turbid fluids, and moves these to the urinary bladder and large intestine, respectively. If you haven’t drank enough water during the day, you are more likely to feel dehydrated during these times. When out of balance, conditions that may arise include duodenal ulcer, bloating with vomiting or gas.
3-5pm Bladder: This is a time of the day when you can feel a little low in energy, especially if you are not well-hydrated. The urinary bladder stores & secretes urine (clear fluid), and is nourished by salty foods so having a bowl of brothy soup, such as miso or veggie broth, during this time helps strengthen the bladder (and the kidney, which is it’s paired organ). When out of balance, you may experience urinary issues.
5-7pm Kidney: The kidneys are responsible for healthy reproduction, development, and growth. Some activities that support this are to have a healthy meal (but not too large) with a little salt for flavouring and love making, which keeps your kidney ‘essence’ strong! Kidneys are also where we hold fear in our body so by keeping our kidneys healthy it can help with reducing feelings of fear.
7-9pm Pericardium: This is one of the accessory organs systems. To support the pericardium, this is the time to do something gentle to help you ease into sleep, such as meditation, light stretching, reading, or cuddling on the couch.
9-11pm San Jiao (Triple Burner): This is the second accessory organ system. During this time, to best support San Jiao, we should think about going to sleep during this time – having an earlier bed time in the winter, and staying up a little later in summer.
11pm-1am Gall Bladder: Physically, the gallbladder stores and excretes bile, but emotionally, it is in charge of self-esteem and decision-making. If you’re not sleeping by this time, you are depleting your gall bladder’s energy stores, which over time, may lead to poor self-esteem, poor judgment, or difficulty digesting fats.
1-3am Liver: The liver’s role is to store blood for menstruation and to get us through the day. If you’re not sleeping at this time, you can quickly become deficient, especially if you are female because of the importance of blood for menstruation (even for those going through menopause). The liver is also emotionally connected to anger. You may find that you wake up between 1-3am if you have repressed anger or frustration. Symptoms of liver imbalances include irregular menstruation, anemia, chronic fatigue, and headache.
It’s food for thought, next time you are eating or waking up at odd hours have a think about which organ is active in the body and see if anything relates to you physically, mentally or emotionally. 
Reference: Dr Lyndsay Wareham ND Article on Traditional Chinese Medicine Organ Times 2013.

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