We hear people talk, day in and day out, about how good walking is for us.

And it’s true! Taking a stroll outside has a heap of benefits for our bodies, inside and out.

Walking has a positive impact on our mental health, increases our strength, and is a low-impact way of releasing feel-good endorphins into our bodies.

But, did you know that the secret to getting the most benefits out of a walk, is to take yours as soon as you wake up?

This might sound silly – what does the time of day have to do with anything?

Well, it turns out the time of day you take your walk has an impact on everything.

And it’s all to do with something called your ‘circadian rhythm’.

Ready to learn more?

Let’s dive straight in!

Okay Kelly, what is my ‘circadian rhythm’?

Here comes the sciencey bit. Stay with me – it’s worth it, I promise!

Each one of us has a circadian rhythm, which has a huge influence on our sleeping patterns, body temperature, eating habits, and hormones.

The circadian rhythm is controlled in the brain, and the thing that affects it the most is light.

We are wired to sleep when it is dark and be awake when it is light - so when it is dark outside, our eyes get our body to release melatonin to help us sleep.

When our eyes see light, they send signals to the brain to do the exact opposite.

Our bodies are brilliant, aren’t they?

So, why specifically should we walk early in the morning?

Our sensitivity to light is at its lowest in the morning.

The cooler, blue morning light alerts our brain that it’s time to get up and start the day.

If you head out to get some fresh air and exercise first thing in the morning (within an hour of waking up is the sweet spot), you set up your circadian rhythm for the rest of the day, which then positively influences all the factors mentioned above.

Try not to wear sunglasses on your morning walk, to give your eyes the best chance of soaking up the blue light rays. Of course, if it’s a dazzling day and the sun could cause UV damage, then pop those shades on. Safety comes first!

One thing to be aware of: this blue light can be found in unnatural places too...such as our phones or device screens.

So, if you’re scrolling on your phone late at night or squeezing in one more episode of that show you love, you might struggle to sleep. Your body is convincing itself that it’s time to wake up instead!

Why is this important?

Scientific research has established direct links between health concerns, such as diabetes, depression, and obesity with our circadian rhythm being out of whack.

Psychologically, heading out quickly after waking up is important too. The earlier you commit to getting outside, the more likely you are to follow through. Plus, if you’re active in the morning, you have the momentum to continue that way for the rest of the day.

Your morning walk doesn’t need to take hours. If you’re pushed for time, just fifteen minutes is enough to get that hit of vitamin D and regulate your circadian rhythm.

Melatonin being released at the right time also sets us up much better for a good night’s sleep.

Is walking the only physical activity that influences my circadian rhythm?

Definitely not!

My preference is walking, but that doesn’t mean that yours needs to be. Hike, jog, run, cycle – you could even rollerblade or skateboard!

The most important thing is taking the time to feel the sun on your face, wake your body up in a natural way, and get yourself set up for the day.

And if you are interested in finding out more about the benefits of walking specifically, check out this super helpful article from My Fitness Pal.

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Hopefully, this blog has encouraged you to hop out of bed with a spring in your step to get some fresh air tomorrow morning.

If you fancy:

• Getting your steps in

• Improving your physical and mental health

• Making new business connections

Our popular Netwalking sessions let you do it all at the same time!

A Netwalking session pretty much does what it says on the tin – you get the opportunity to do your business talking, while you’re walking!

Running every Monday morning from 8.30am – 10am, these sessions have been set up to get your week off to a great start with a productive, friendly conversation as you get your steps in, and maximise the positive benefits on your circadian rhythm.

Ready to kick-start your working week by walking and talking to help your body and business? Get in touch to book your first Netwalk here.

You have more business than you can handle and you need to grow your team.

You need someone to come in and wear some of the countless hats that you’ve been wearing and quickly swapping since start up!

But just how do you begin to get clear about the new roles you really need?

Here are 8 questions to ask yourself to help shape the job description for your next hire…

1. If you were explaining your job to a young child, what would you say?

2. If you could only do 3 things in your role that would make a difference to business performance, what would they be?

3. If you replaced yourself with a personality/celebrity – who would you choose and why?

4. If you had to “bin” the parts of what you do which seems most pointless, what would you choose and why?

5. If your business was a car, what kind of car would it be?  Why did you give this answer?

6.   How do you know when you have done a great job?

7. You’ve won the lottery and are taking off for a world cruise, what are the most import things you need to do before you leave?

8. For what reasons, could your job NOT be done by a robot?

“Accountability is the glue that ties commitment to the result” - Bob Proctor

Working from home and in need of a kick-start to your productivity, a healthy dose of accountability, and a way to shrink your to-do list?

Then group accountability sessions could be the solution you’re looking for!

Never heard of it before? Here’s why group accountability sessions could be your new favourite working style.

First of all: what on earth is Group Accountability?

Group accountability sessions function for different reasons, but the premise is always the same. A group of people will meet regularly and share their dreams, frustrations, and the goals they are working towards.

Typically, group accountability sessions are business related. A group of supportive, like-minded business owners who meet frequently to tackle tricky tasks.

These sessions are particularly useful for tasks that require concentration but aren’t super urgent; those pesky actions that slip out of focus when more time sensitive matters arise. Examples could be:

• General admin

• Updating your business plan

• Creating content.

You could have one-off requirements each time or be chipping away at a longer-term project. Ultimately, if you’re ready to try something different to get productive, then this is the session for you.

Why does Group Accountability work?

The main reason that these sessions work is in the name – accountability. At the beginning, you will set your intentions of what you want to achieve. Then all you need to do is achieve it! You can bounce ideas off other people, get feedback, and gain inspiration from those around you. You will have people asking if you achieved what you set out to. If you haven’t, you have a safe space to explore why.

As soon as you speak your goals out loud and share them with others, you immediately hold yourself to a different standard. The American Society of Training and Development (ASTD) found that people are 65% more likely to reach their goals once they’ve shared them with others.

You need to show up when you’re around other people. Tasks are easily put off when we’re alone.

You are the average of the people you spend the most time with.

Their behaviour automatically influences yours, and you feed off their energy. Surrounding yourself with like-minded and supportive people is so important – especially when you’re struggling with motivation! A group accountability session helps you learn from those who might be a few steps ahead of you, or give you a different perspective.

Plus, it isn’t just about you.

Everyone else there needs support too! So, you get the positive feelings of helping others achieve their goals, while smashing yours in the process. You’ll come away from each session with a real spring in your step!

Group Accountability Sessions – The Club Synergy Way!

Here at Club Synergy, we know the benefits of group accountability sessions – so we decided to create our own. With a fitness twist, of course!

The combination of a mental and physical workout allows every participant to take advantage of increased focus, energy level and problem-solving capabilities.

It can be easy to procrastinate not just on your business tasks, but on exercise too. It’s all too tempting to cancel a workout, postpone a run or neglect our daily walk because we think we don’t have time to get it done. With these sessions, you are intentionally carving out time to work on your body, mind, and business. And all it takes is 90 minutes!

Here’s a brief lowdown of how our ‘Active Accountability’ sessions work:

Challenge: We spend the first 10 minutes introducing ourselves, sharing the exercise we’ll complete, and the work task we intend to work on.

Sweat: The next 40 minutes are spent clearing our heads with the power of exercise. Run, walk, cycle, or work out online – the choice is yours. Sweat is encouraged, but not mandatory!

Accomplish: Cobwebs blown out, we spend the next 35 minutes reconnecting online and working on our tasks

Accountability: We spend the final 5 minutes checking in to talk about how we did. Good or bad, we’re all there to support each other!

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Hopefully this blog has convinced you that group accountability sessions could be your golden ticket to increased productivity and a smaller to-do list – plus a group of supportive fellow-business owners and fun workout too!

Still not convinced? Check out what Elizabeth, one of our Club Synergy members, had to say about the ‘Active Accountability’ sessions:

“The short but focused time period allows a big task to be done and provides group accountability and support. The adrenaline hit during the last session helped me respond to a negative work conversation in a productive and authoritative but empathetic manner. The conversation ended on a relatively positive note instead.”

Club Synergy Active Accountability Sessions run every week at the following times:

• Monday, 10.30am – 12pm

• Tuesday, 8.30am – 10am

• Wednesday, 8.30am – 10am

• Thursday, 8.30am – 10am

And luckily for you, you can try one out for yourself with our 14-day free trial!

Get in touch today to organise yours – we can’t wait to welcome you along.