Don't be fat phobic and learn to love fat. 

When saying this, we're talking about good fat - 

the heart friendly kind found in nuts, avocados, 

oily fish and oils - not bad fat (the kind 

found on the edge of a rasher of bacon or in

a pie crust).

Good, clean fats should be eaten every day.

They encourage your body to burn fat around 

your middle and to absorb vitamins and minerals 

more efficiently. Good fats also reduce sugar

cravings, lift your energy levels and keep you

 feeling fuller for longer. 

They improve your concentration levels 

and brain power too, so if you've got a stressful

job that requires you to be particularly alert and 

                  attentive, make sure you have plenty of good fats 

                  in your diet and take a fish oil supplement. 

Warriors are READY!

 @

Morning Breeze

2nd Week- Progression

SLEEP YOURSELF STRONGER

Sleep is a vital part of the Clean & Lean regime. A decent amount of sleep leaves you stronger, leaner and more energised. A lack of sleep lowers your immunity, makes you craves fatty and sugary foods and it ages your body. In terms of how many hours you need, aim for seven or eight, although generally stick to an amount of time that suits you. Some of us can get by on five or six hours a night while others need eight or nine. Here's how to improve your sleep:

1. Set the scene

Your mind and body need to wind down if you want to get into a proper sleep. An hour before you plan to go to bed, turn off all your electronic equipment and read a good book or do some stretching.

2. Go easy on exercise in the evening

Too much vigorous exercise too late in the evening can keep you awake because it floods your body with hormones that keep you alert. However, gentle, mind calming exercises such as yoga or stretching have the opposite effect.

3. Avoid sleep stealing foods

What you eat and drink in the evening has a huge impact on how well you sleep. A heavy meal too close to bedtime will sit in your stomach overnight which may affect your sleep. You should avoid food or drink containing caffeine at least eight hours before bed - that means the obvious ones such as coffee, cola and tea, but also less obvious ones such as chocolate which can be full of caffeine. Alcohol and nicotine found in cigarettes also disrupts sleep.

4. Supplement

Herbs such as valerian and camomile and vitamins including magnesium and B6 are natural sedatives. Check out Body Serenity (purple packet) in the corner store, which is the best thing in the world for sleep. 

     

Morning Breeze - Ownership

Good morning,

Taking responsibility for your actions, or non action this is my measurement of ownership, its in your hands in what ever your job task is, either you make it happen or not, that's Ownership! - Mark Hehir

Simon say's it below in other words.....

"A leader should not take credit when things go right if they are not willing to accept responsibility when things go wrong." - Simon Sinek 

Morning Breeze - Take action

Good morning,
Please Read below, I love this statement as it speaks to what we want you to do in our business, we want you to work with your feeling, try and do things, make a difference in your department, and if you make a mistake trying to do something amazing, its better then if you did nothing !

Trust is a feeling, not a checklist. Doing everything we say does not automatically earn trust. And making mistakes doesn't lose it either. Simon Sinek

Warrior Beginnings!

Today, Monday 12^th November, launched the Mr. & Mrs. Clean & Lean Warrior program where 11 males and 11 females learn how to live and breathe a Clean & Lean lifestyle to improve their health and to positively influence those around them.

The Fitness team met the 22 participants on the Football Pitch at 7am for an orientation involving an introduction of everyone involved, an explanation of the Clean & Lean philosophy, the reasons why the Warriors chose to participate and what the Warriors can expect in the next few weeks.

Whether there is rain, hail or shine the Warriors will be seen training every Monday, Wednesday and Friday on the Football pitch from 7-8am, sweating, smiling and most importantly having a good time.

Morning Breeze - beyond the expected !

Good Morning,
I am looking forward to a busy week, many returning customers, and only a few weeks until Christmas / New Year, so much to do!
Keep focused on the details, your people and our customers!

I like what Simon says below, it speaks simply to what is O&O effort to make everlasting memories and strive for perfection, it does not come easy!

Service is not doing what's required of us. Service is doing more than what's required of us.- Simon Sinek 

Morning Breeze - Thank you - Great Results !

Good morning,
I just wanted to THANK all the people who have supported our efforts with our recent Maldives Children Home fundraising efforts that we have done recently, results are great, shirts are still on sale, we will share the final results by the end of November.

As you know on my personal R&R leave, on Sunday I completed the NYC Marathon as promised, I did get injured which slowed me down to 5:16 hr, but was so proud to complete it knowing its good for my strength of mind, body and soul.
Now,  more importantly at the same time I was running for a good cause, as mentioned above not only are we raising money for the Children in Maldives I also support another charity in Africa called Shoes4Africa  http://www.shoe4africa.org/hospital which is doing great work, now building a Children's public hospital in East Africa.

Now I'm heading back to the island, looking forward to catching up with you all.

Important note on fundraising:
I understand there are some people in our network who don't wish to participate ( with some different opinions) and choose not to give to this local cause via our methods, and I totally respect your wishes, I can only ask you, its in your hands, I take no offence and I only am trying to do good.

 Therefore,  I sincerely do hope I personally have not offended you by passionately and aggressively asking and creating activities to drive funds for the kids, this was not my attention to offend you, I know not every one can give!

Please rest assured that all my intentions are for a greater good for the local children. I hope at the end of the day you understand it is as simple as that, thank you in advance for your understanding.
If you do have personal opinions that can help me improve in your eyes please let me know.

Best regards,
Mark