This one runs as an interactive workshop: the hour includes exercises your colleagues do themselves, not only a talk.
It is important that your employees are fit, both physically and mentally. Fit employees have a positive effect on important KPIs. For example, they ensure lower absenteeism, higher productivity and lower error rates.
Of course, we all know that lifestyle is important in order to be both physically and mentally fit. Yet it turns out that many people can still make considerable improvements to their lifestyle. Simple improvements that do not require too much effort and that contribute to better performance.
In this session Jérôme will explain in an accessible way why lifestyle is so important and which simple actions we can immediately implement to improve our lifestyle and thus our performance. In this session, Jérôme therefore answers questions such as: How do you improve your sleep hygiene?
How do you ensure sufficient physical activity? How do you maintain a varied eating pattern?
During the expert session, Jerome engages the audience through methods like a Q&A session, live demonstrations of sleep hygiene practices, and interactive exercises using the Mentimeter app for polling questions related to sleep quality and habits. These activities help attendees understand the importance of good sleep hygiene, inspire them to implement new strategies in their daily lives, and address their queries about various aspects of sleep and overall health.
Ensure optimal cognitive function and emotional wellbeing by aiming for 7-9 hours of consistent sleep per night, maintaining a regular sleep schedule, and avoiding caffeine, electronics, and heavy meals before bedtime.
Consume a balanced diet focused on adequate protein, healthy fats, complex carbohydrates, fiber, vitamins, and minerals. Explore healthier alternatives to indulgent foods and consider trying intermittent fasting for maintaining weight and overall health.
Engage in regular physical activity, including cardio and strength training, for optimal mental and physical wellbeing. Practice stress management techniques like deep breathing, meditation, or yoga to cope with daily stressors.
In this expert session led by Jerome Gijselaers, we delve into various aspects of healthy lifestyle habits for enhancing cognitive performance. The emphasis is on sleep quality and patterns throughout different stages of life, as well as the importance of nutrition and regular exercise.
Jerome begins the session by highlighting the significance of both rem (Rapid Eye Movement) and non-rem sleep for learning processes and brain plasticity. He shares insights into typical sleep patterns across age groups, explaining that infants generally require around 16 hours of sleep per day, while older adults typically manage less than 8 hours.
The expert also discusses the role of light exposure in affecting melatonin production and disrupting sleep cycles, as well as suggestions for improving sleep quality by limiting screen time, creating a relaxing pre-sleep routine, and engaging in regular physical activity.
Additionally, Jerome covers the importance of maintaining consistent bedtimes, avoiding alcohol consumption, and addressing stress to achieve optimal sleep hygiene. He also emphasizes the significance of creating a cool, dark, and quiet sleeping environment and advises against long naps or frequent wake time changes to regulate sleep patterns.
Transitioning to the topic of nutrition, Jerome shares research on how adequate intake of essential nutrients supports cognitive health. Key recommendations include focusing on a balanced diet with minimal added sugars, avoiding trans fats, and prioritizing breakfast for sustained energy throughout the day.
The expert also addresses the importance of meal consistency and variety in promoting overall health.
Jerome further discusses the benefits of regular physical activity for cognitive function and recommended that adults aim for at least 150 minutes of moderate-to-vigorous intensity exercise per week. He offers practical suggestions for incorporating movement into daily routines, emphasizing the importance of breaking up prolonged sitting periods.
To wrap up, Jerome touches on stress management techniques, such as deep breathing exercises, meditation, and yoga, as well as the role of popular food trends like plant-based diets and ketogenic diets in maintaining a healthy lifestyle. The session concludes with an opportunity for participants to ask questions and engage in further discussion.
In summary, Jerome's expert session offers valuable insights into sleep quality, nutrition, and exercise practices that support optimal cognitive performance. By emphasizing the importance of consistency, stress management, and self-awareness, attendees are equipped with practical tools for making positive lifestyle changes.
From the survey every participant gets when the session ends, in their own words.
Very interesting topic, movement and nutrition nice short 10-15 min parts easy to understand and possibility to ask questions for 5 mins after the part. Good speaker who can answer almost every question and gives advise. Very good session would recommend!
This program very good and usefull for me, thank you very much
Jérôme gave an excellent lecture with nice bits of interaction and activity. The information that was presented during the lecture was quite clear and I found it very interesting. This lecture triggered my interest on these topics.
I loved the visual of vitality and stability.
Loved this quick catch up on healthy lifestyle. Thanks for organising! Still curious on the other half of the circle Jerome showed on stable mindset, would be interested in a session on that part as well.
Very well presented and very informative! Some key learnings on sleep, exercise and food. Especially the part on sleep and on caffeine is important for me!
More confirmation rather than new learnings, but clearly and pleasantly presented. Thanks
Well presented. Interractive. Enthousiast trainer.
It is interactive, and the block above says exactly how for this session. Nobody has to speak up who does not want to: the chat and the polls carry most of it, and the questions can come in anonymously.
It is important that your employees are fit, both physically and mentally. Fit employees have a positive effect on important KPIs. It is built for a general working audience: no prior knowledge is assumed, and people who already know the subject get the research and the practical side rather than an introduction.
A workshop. The description of this session says so itself: the hour includes exercises and activities that participants do, not only an expert speaking. It still runs live and online, for as many colleagues as you want to invite.
Jérôme Gijselaers is one of the experts we auditioned ourselves, and we produce every session so we see how each one lands. Participants rate this session 4.2 out of 5, across 417 responses, and rate Jérôme personally 4.4 out of 5.
It runs 45 min / 15 min: the talk, then live questions. All you do is pick a date. We brief Jérôme, produce the session, host and moderate it, run the Q&A, and send you the report within an hour of the end.
A team, a department, an employee network or every single employee at once, with no cap and no per-seat price. It runs inside your own Microsoft Teams, Zoom or Google Meet, or on a branded page we build. No integration, no login, no company device or e-mail.
The session is delivered in English, Dutch. You can add high accuracy live subtitles in 8, 16 or 24 languages, so everyone follows in their own. That is a paid option, priced by the number of languages you need.
No, and that is by design. There is nothing to install, nothing to integrate and no connection to your systems, so there is nothing for IT to validate: we join your own Teams, Zoom or Meet as a guest speaker, or we host a page and your people open a link. No software, no accounts, and no data of yours that we can reach. It is why hundreds of companies, among them some of the largest technology and financial firms in the world, were able to start within a day.
We never receive or hold personal data about your employees. Because the session runs in your own environment, attendance and identity stay with you, and what we report back is aggregated: numbers, ratings and survey answers, not people. That is also why IT approval usually takes minutes rather than weeks.
You keep the recording and can share it internally. You also get attendance over time, participant ratings for the content and the speaker, the survey answers, and the topics your people asked for next.
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