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Mindset in Motion

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Mindset in Motion

Helping Busy Professionals Feel Better, Move More & Stress Less! Proving Small Steps Lead to Big Transformations!

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27/08/2026

I GET PAID TO STOP PEOPLE WORKING.

Then I teach their bosses how to encourage it. 😂

Sounds like a terrible business model, doesn’t it?

Earlier this week, Jon Cox challenged us to describe what we do in a way that makes it sound slightly shady or illegal.

So here’s mine:

I interrupt people while they’re working.

I encourage them to leave their desks.

I get them marching while the kettle boils.

Squatting while they brush their teeth.

Doing push-ups against the kitchen worktop.

And sometimes I persuade entire organisations that their employees should spend MORE time moving and LESS time sitting at their desks.

Basically, I’m paid to disrupt productivity - to improve productivity.

Because sitting glued to a screen for hours isn’t a badge of commitment.

Our brains and bodies need regular resets.

And that doesn’t mean disappearing to the gym for an hour.

It can be 60 seconds.

Stand up.
Move.
Reset.
Get back to it.

That’s the whole idea behind my Movement Snacks.

Small enough to fit into the working day.
Simple enough that people actually do them.
Effective enough to make a difference when they become part of the culture.

So yes...

I get paid to stop people working.

Just long enough to help them work better. 😉

Thanks Jon for the inspiration!

Now your turn.

Describe what YOU do for a living and make it sound slightly shady or illegal.

26/08/2026

I’m looking for people who already have the ear of organisations that want healthier, higher-performing teams.

And I’m offering paid affiliate opportunities to the right people.

I’ve created The Performance Microbreak Platform™ around a simple belief:

We shouldn’t wait for people to burn out before we help them perform better.

The platform brings prevention directly into the working day.

An employee chooses how they want to feel.

More focused.
More energised.
Calmer.
Less stressed.
Less uncomfortable.
Ready to recover after a difficult meeting or beat the afternoon slump.

They’re given a personalised 60-second Movement Snack and rate the difference afterwards.

No gym kit.
No hour-long wellbeing session.
No major interruption to their day.

And importantly, organisations receive anonymous Human Performance insights showing changes in focus, energy, stress and physical discomfort.

Movement is the delivery mechanism. Performance is the product.

Now I want to get it into more organisations.

So I’m looking for affiliates who already work with businesses and understand the value of proactive prevention, particularly:

→ HR Business Partners and Consultants
→ Occupational Health Consultants
→ Wellbeing Consultants
→ Physiotherapists
→ Learning & Development Partners
→ Leadership Coaches

You don't need to become a salesperson.

I’m looking for people who genuinely believe this could benefit the organisations and people they already work with and are happy to open the right conversations.

There will be paid opportunities for suitable affiliate partners.

If this sounds like you, comment MICROBREAK or send me a DM and I’ll share the details
And if someone immediately came to mind while you were reading this, please share or tag them below.

I’d love to build a network of people who believe, as I do, that prevention should happen before fatigue becomes failure.

25/08/2026

If your employees are frightened to be seen doing nothing for five minutes, you don't have a productivity problem.

You have a psychological safety problem.

Someone commented on one of my AI posts this week:

“We’ve somehow made an empty five minutes feel like something to apologise for.”

That stopped me.

Because they're right.

We've been talking all week about what happens when AI gives us time back.

But here's another question:

Do people actually feel safe taking it?

It's no good telling someone to take a break if their manager never does.

It's no good giving people permission to switch off if the person leading them is sending emails at 10pm.

And it's no good AI saving 30 minutes if everyone is terrified of looking like they have 30 minutes spare.

So here's one thing leaders can do today.

Take five minutes.

Leave your desk.

Move.

Make the coffee.

Talk to someone.

And most importantly - Don't hide it.

Let your team see that stopping for five minutes isn't laziness.

It's part of performing well.

Because people don't just listen to what leaders say.

They watch what leaders normalise.

Would someone in your team feel comfortable telling you, “I've got five minutes spare, so I'm going to take a break”?

The answer tells you quite a lot about your culture.

24/08/2026

I nearly missed this day.

Today, my daughter Martha turns 18.

In this photo, she was 8.

And I was taking my first tentative steps back into the world after the accident that changed everything.

I look happy.

But what that photo doesn't show is how broken I felt.

I had gone from being the woman who could work ridiculous hours, run marathons, look after everyone else and somehow keep all the plates spinning, to needing help to get to the bathroom.

I couldn't think properly.

I struggled to find words.

Noise and light overwhelmed me.

And I had reached a point where I genuinely couldn't see a way forward.

Then an eight-year-old girl taught me something no career ever had.

At my lowest point, Martha emptied her money box onto the table.

£1.22.

She looked at me and said:

“I'd rather have my mummy than money.”

I've never forgotten those words.

Because she was right.

The extra hours weren't worth it.

The emails weren't worth it.

Being the person who could always take on just one more thing wasn't worth it.

My daughter needed her mum more than my job needed another 10 hours of me.

And I needed to hear that.

Chapter 9 of Broken to Bionic is called When the Body Says No.

I wrote:

“My body didn't betray me - it saved me from a life that was slowly killing me.”

It took an accident to physically stop me.

I don't want other people to need their own version of that wake-up call.

That's why I'm so passionate about preventing burnout before the body eventually says ENOUGH.

These days, Martha and I have girly nights.

We go on holiday together.

We make time for each other.

And today, that little eight-year-old turns 18.

She recently achieved two distinctions and a merit in her BTEC, and in September she's off to UWE to study Primary Education.

She's going to inspire children for a living.

Which feels rather fitting.

Because she has no idea how much she inspired me.

If you're sacrificing the people you love to keep proving how committed you are at work, ask yourself one uncomfortable question.

Will the thing I'm giving my life to today matter more than the person I'm taking that time from?

I wish I'd asked myself that much sooner.

Happy 18th birthday, Martha. 🎉

I'm incredibly proud of the woman you've become.

And tonight, I'll be raising a glass of chicken wine with you. 🐔 🍷

This time, the work can wait.

20/08/2026

Burnout prevention can start with a saucepan.

Tomorrow is a full day, with commitments stretching from 7am until 7pm.

The old me would have looked at that diary and thought:

“I’ll sort food out when I get a minute.”

That usually meant making another decision when I was already tired and hungry.

So today, I’ve planned ahead.

I’ve made pasta with a homemade tomato and vegetable sauce for today.

And tomorrow’s dinner is already cooked - a deliciously fragrant Ceylon curry, made from scratch with fresh ingredients.

Even better, I’ve made at least six portions.

So the leftovers will go in the freezer ready for the next long day.

It sounds simple.

But that’s exactly what burnout prevention should be.

Not waiting until you’re overwhelmed and then trying to recover.

It’s looking ahead and asking:

Where can I make life easier for myself before the pressure hits?

Food is just one example.

Plan the meal. Block the break. Fill the water bottle. Put the trainers by the door. Say no to something that doesn’t need a yes.

Planning isn’t about squeezing more into your day.

It’s about taking some of the pressure out of it.

Before you finish today, look at tomorrow.

What ONE thing could you do now to make tomorrow easier?

19/08/2026

10 years ago, I discovered that being “fit” wasn’t enough.

I was teaching several spin classes a week.

I cycled to work.

I ran.

But I was also a lawyer spending up to 10 hours a day sitting at a desk.

Then I had a routine DEXA scan.

Low muscle mass.

Bone density suggesting I was borderline osteoporosis.

I was shocked.

Because on paper, I was doing everything we’re told to do.

Exercise regularly. Tick. ✅

Stay active. Tick. ✅

But there was a problem.

I exercised.

Then I sat.

For hours.

That result helped change the way I thought about movement, and eventually became part of the reason I created Movement Snacks.

Tiny bursts of muscular activity built into things I was already doing.

Squats while brushing my teeth.

Worktop push-ups between meetings.

Calf raises while waiting for the kettle.

Sometimes just 30-60 seconds.

Not instead of proper exercise.

Alongside it.

Last week, 10 years after that original scan, I had another DEXA scan.

This time?

My bone density was HIGH.

And my muscle mass was literally off the scale on the report.

I've changed a lot about my lifestyle over those 10 years, including putting much more emphasis on strength and regularly using my muscles throughout the day.

But here's the lesson I'd take into every workplace:

A gym session doesn't make 8-10 hours of sitting disappear.

We need to stop thinking about movement as something that only happens before or after work.

It can happen during it.

Try this today:

Every time you finish a Teams meeting, do 10 squats before opening your next email.

That's it.

Your muscles don't know you're at work.

They just know whether you're using them.

And if we can make movement part of the working day rather than another thing employees have to find time for, that's where things get interesting.

That's exactly why I created my Performance Microbreak Platform.

60-second interventions, built into the working day, designed to support energy, focus, physical health and performance.

What could 60 seconds of movement, repeated consistently, change over the next 10 years?

17/08/2026

AI could give us more time… and we'll probably ruin it.

There. I said it.

We've spent years removing every bit of "wasted" time from work.

Now AI promises to make us even more efficient.

But there's a problem.

Humans need the bits in between.

The walk between meetings.

The conversation making a coffee.

The minute staring out of the window.

The pause before the next difficult decision.

We've started treating every empty space in the working day as something that needs filling.

And I think that's a mistake.

So here's one thing you can do today:

When AI saves you five minutes, don't automatically fill it.

Stand up.
Move.
Think.
Breathe.

Give your brain a chance to catch up with your workload.

Because sustainable human performance isn't about squeezing productivity from every available minute.

Sometimes doing less for five minutes helps you perform better for the next fifty.

If AI gave your team 30 minutes back every day, would you genuinely let them keep it?

Or would you find another 30 minutes of work?

14/08/2026

Before you reach for another coffee, try this.

How do you feel right now?

Energy.
Focus.
Stress.
Mood.

Give them a quick score out of 10.

Now give me 3 minutes.

Today’s Movement Snack is my Traffic Light Reset:

🟢 GREEN: 20 seconds fast marching
🟠 AMBER: 20 seconds slow marching
🔴 RED: 20 seconds squat hold

Repeat x3.

You can do the whole thing before the kettle boils or during an ad break.

Now ask yourself again:

How do I feel?

Score those same four things.

Did anything change?

Because this is the bit we often get wrong at work.

When our energy drops, we reach for caffeine.

When our focus disappears, we try to push harder.

When stress rises, we keep sitting there staring at the same screen.

Sometimes you don't need to push through.
You need to change your state.

A short burst of movement gets your muscles working, breaks up sedentary time and gives your brain and body a change of stimulus.

And you don't need Lycra, a gym or an hour in your diary to do it.

You need a few minutes.

This is also the thinking behind my Performance Microbreak Platform.

Employees choose what they need in that moment - focus, energy, calm, stress reduction, fewer aches and pains, and get a short Movement Snack matched to it.

Crucially, they score how they feel before and after.

So organisations can start measuring whether these tiny interventions are actually shifting the things that influence performance.

Because better focus, energy and stress management aren't just wellbeing outcomes.

They can influence productivity, absence, mistakes and ultimately the bottom line.

But don't take my word for it.

Do the Traffic Light Reset in the video.

Then tell me:

What changed between your BEFORE and AFTER score?

13/08/2026

It started with one team. Then something unexpected happened.

Other teams wanted in.

A couple of years ago, I introduced Movement Snacks® to a team at PADI.

Short bursts of movement during the working day.

No gym kit.
No lengthy workouts.
No complicated wellbeing initiative.

They embraced them.

Then other teams joined in.

Now they even have team Movement Snack challenges.

And they've noticed the difference:

⚡ More energy
🧠 Better focus
🔗 Greater engagement
📈 Improved performance and productivity

That's what I love about this.

Movement became part of their culture because they made it normal and fun.

And once everyone starts doing it, nobody looks silly.

Short movement breaks aren't time away from performance.

They help create it.

And this is exactly what my new Performance Microbreak Platform is designed to support - making Movement Snacks® easy to introduce, repeat and embed across whole teams.

Because the goal isn't getting people to move once.

It's making movement part of how you work.

So, which team in your organisation would be brave enough to start first?

Full blog, and the science behind it, in the comments.

11/08/2026

“I’m not doing Movement Snacks at work. I’ll look ridiculous.”

I hear this more often than you might think.

And I get it.

Nobody wants to be the person doing jumping jacks next to the photocopier while Dave from Accounts watches over his sandwich. 😂

But here’s the problem:

We’ve created workplaces where sitting still for 8 hours looks normal, but moving your body looks weird.

That’s the culture I want to change.

And no, you DON'T have to start lunging through the office.

Start with what you’re already doing.

Need to print something?
Get up and collect it straight away instead of letting everything pile up until the end of the day.

Need the photocopier?
Walk over each time rather than batching it all together.

Going upstairs?
Take the stairs instead of the lift.

Need the toilet?
Use the one on another floor and get a little extra movement in.

None of these will make you look silly.

But they WILL break up long periods of sitting and get your body moving more frequently throughout the working day.

That’s what Movement Snacks® are about.

Not finding more time to exercise.
Finding the movement hiding inside the day you already have.

And imagine what happens when one person starts doing it.

Then another.

Then a manager joins in.

Eventually, movement at work stops looking “weird”.

It becomes what we do around here.

That’s culture change.

Why are we more embarrassed about moving at work than we are about sitting virtually motionless for hours?

Address

16 Rosemary Crescent, Portishead
Bristol
BS207JT

Opening Hours

Monday	11am - 7pm
Tuesday	9am - 6pm
Wednesday	9am - 3pm
Thursday	10:30am - 6:30pm
Friday	9am - 4pm
Saturday	11am - 4pm

Telephone

07525 947361

Website

http://www.mindset-in-motion.co.uk/

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