Employee Engagement – Who needs to put the effort in?

Imagine being in a different country, unable to speak the local language – yet you feel pressurised to deliver a programme that you have been employed to do. You are alone, you feel vulnerable, but you must get results – otherwise you will be returning home on the next flight home having failed. How do you even start to engage? Watch the below video on engagement…

Beyond our specialisation in corporate wellness, we continuously demonstrate an unwavering passion and belief in the role that wellbeing plays in modern society. We have an innate ability to spark large-scale change within organisations; becoming a catalyst for companies and individuals to understand their symbiotic relationship between each other and the environment in which they live and work. 

Focusing on Value On Investment (VOI), more so than ROI 

On a global level, employers now understand the need to offer wellness programmes with their employees in mind, but LAMBERT does not deploy wellness programmes as a cost control tactic for fear of missing the much greater potential benefit of improving organisational performance.  We approach health promotion differently, and as such educate employers on how to be truly dedicated to creating a healthy, high-performing workforce rather than just being bent on cost control. Our global methodology focuses on reducing employee absence and presenteeism, boosting workforce morale and engagement, and in certain workplaces improving workplace safety. 

At LAMBERT we wanted to create an employee health management initiative that was effective and easy to manage, an initiative that marked a transition towards a more strategic and comprehensive wellness programme.  Our health management initiative is designed to help employees and their families become aware of their health status, by providing tools to maintain and improve their health, and educate them on how to be engaged consumers of health care. 

If you are interested to find out more, contact us on any of our LAMBERT Wellbeing platforms – or quite simply email: info@lambertwellbeing.com to ask us any questions you may have or to arrange a strategy call. 

We look forward to working with you and improving the engagement within your workplace.

#corporatewellbeing#workplacewellness#corporatewellness #healthyworkplace#workplacewellbeing#healthandwellbeing #engagement#lambertwellbeing

Key Determinants of Growth and Profitability

There are several key determinants that evidence whether the company had realised the growth and profitability after implementing their wellness programmes. The key determinants to evidence such growth and profitability are presented below: 

1. Decreased Healthcare Costs

Wellness programmes have proved to be effective in promoting health and wellbeing among employees, by reducing a company’s healthcare costs. Notably, a corporate wellness programme has a two-fold impact on an employees’ wellbeing. Firstly, an individual’s mental and physical health is improved; and secondly, it saves health care expenses of employees and employers, because of maintaining healthy workplace environments – in addition to many other benefits. 

2. Work Place Morale

A number of healthcare initiatives are covered by the wellness programmes within an organisation, ranging from nutritional advice, physical exercise programmes, to medical coverage – as per the diverse needs of each employee. Offering such initiatives creates an effective workplace environment, with healthy employees who show loyalty to the organisation – which in return adds high-performing employees to the equation. 

3. Improved Employee Attendance

Employee attendance is another determinant where a business’s management can expect that attendance of more employees results in improved productivity. Having employees that are more ‘present’ each day also shows that the health and wellbeing of their organisation has improved – a by-product of providing a corporate wellness programme for the whole workforce. The company can improve the attendance of employees within an organisation by improving their lifestyle and health, which increases the productivity while also reducing the cost. 

4. Increased Responsibility

The employees with improved health and wellbeing know that the company is concerned about their health, which therefore creates mutual benefits for all concerned – especially business owners. The employees who are affiliated with the company, and taken care of, will now show an invaluable attitude towards the organisation. Therefore, there will be a collective benefit where the employees take interest in performing to the best of their ability – purely because business owners show an interest in the health and wellbeing of their workforce. 

5. Increased Loyalty and Reduced Employee Turnover Another significant determinant is that employee loyalty is increased due to the wellness programme that is an intangible, but valuable benefit to the organisation. Healthy and happy employees show loyalty, which not only reduces the cost of training and recruiting, but also preserves the knowledge capital 
of the organisation. In addition, it also creates a harmonious working environment. 

Sustaining a Conducive Workplace Environment 
Offering your employees a workplace environment which oversees their health ensures that their wellbeing with healthy activities supports the creation of a conducive working environment that positively influences an increase in productivity. As also argued by McCleary et al. (2017), that a workplace is the second home of adults, who spend a significant amount of their working lives in offices. When employees are offered a comfortable and flexible workplace, it reflects on their performance, and that promoting a healthy work environment can prevent stress – improving mental health. Industry professionals know that health matters; physical or mental, and it requires the investment of good office furniture, to prevent backache and poor sitting postures that are a common reason for physical health deterioration (Cahalin et al. 2015). Apart from promoting healthcare initiatives, it requires offering a workplace environment that is flexible and nurturing for the mental wellbeing of each individual employee. If employees enjoy being in their workplace, they are less likely to develop stress, which could help to improve their attendance – which in 
turn could increase productivity. 

In summary, the whole workforce requires an environment that is flexible by nature, and one that compliments its wellness programme initiatives – to suit individual and group needs. 


Cahalin, L. P., Kaminsky, L., Lavie, C. J., Briggs, P., Cahalin, B. L., Myers, J., … & Arena, R. (2015). Development and implementation of worksite health and wellness programs: a focus o non-communicable disease. Progress in cardiovascular diseases, 58(1), 94-101. DOI: 10.1016/j. pcad.2015.04.001

McCleary, K., Goetzel, R. Z., Roemer, E. C., Berko, J., Kent, K., & De La Torre, H. (2017). Employer and employee opinions about workplace health promotion (wellness) programs: Results of the 2015Harris poll Nielsen survey. Journal of occupational and environmental medicine, 59(3), 256- 263. DOI: 10.1097/JOM.0000000000000946

Our Purpose!

At LAMBERT Wellbeing our purpose gives us a reason to get up in the morning, and guides our life decisions. Our purpose influences our behaviours and shapes our goals, which ultimately offers us a sense of direction. Our purpose also helps us to create ‘meaning’ for our business clients, and this transfers across to their employees – helping them to carry out meaningful, satisfying work.

The most important aspect of our purpose is how it generates loyalty and trust, but our past success has only been made possible with companies that are aligned with us. Business owners that have a similar purpose to us may already be seeking to find ways to help their employees engagement etc. So if thats you, contact us now for a no obligation strategy call, or alternatively share the below video with those business owners you feel may benefit from taking action.

#corporatewellbeing #corporatewellness #workplacewellbeing #workplacewellness #health #wellness #healthandwellbeing #engagement #lambertwellbeing 

The Need for Corporate Wellness

The success of your company highly depends upon the performance and productivity of your workforce. If your workforce is mentally and physically fit, they can create marvels for your company but in contrast, a stressed work environment can lead to reduced attendance at work and ineffective performance. The reports of Forbes revealed that long-term sickness absence and work incapacity in the high-income countries is due to work-related stress (Preston, 2018). Similarly, the cost of mental health care and underperformance of employees in the US cost $190 billion in 2015. It signifies the need to integrate corporate wellness initiatives into your organisation to reap the benefits of productivity, performance and a motivated work environment.

There are several organisations that offer training to promote health and wellbeing into corporate businesses, since it is an integrated part of life. Lambert Wellbeing is one of those organisations, helping to evaluate the wellbeing needs of a corporation, and design tailor-made programmes to promote wellness throughout the entire business network. The following must be analysed; your culture, employee and business needs, environment and health. Similarly, biometric screening of your workforce may also need to be conducted upon request. Strategies will need to be designed, and should comprise of a range of coaching methodologies (from physical to more holistic) for overall wellbeing needs – as highlighted from a needs analysis. Your interventions should feature nutritional balance, work-life balance coaching, stress management, weight management, sleep quality management and motivational coaching – to name only a few. The outcomes of your strategy development should be evaluated, to ensure that there is an improvement in the following data; work-life satisfaction, attendance management, productivity measurements, behaviour change measures and cost reduction management. As a business owner, you can learn, create and develop your corporate wellness initiatives in the following ways:

1. Identifying Workplace Stress Triggers

An initial step is to evaluate what contributes to high levels of stress where Khamisa, Oldenburg, Peltzer, and Ilic (2015) argued, that it can be excessive workload, low salaries, a strict work environment and a lack of on-the-job support. Improvements and modifications are more than likely to be required or quite simply the removal of any highlighted chronic stress triggers before the implementation of any wellness programme can take place.

2. Incorporating Tailor-Made Programmes

For individual and organisation-wide stress, it requires you as the business owner to introduce a tailor-made programme to address work-related stress. It must include nutritional balance, weight management, stress management, and sleep management as basic organisation-wide initiatives, whereas for certain individuals smoking cessation and work-life balance programme should also be incorporated.

3. Leadership Engagement and Collaboration

The programme should not be limited to operational level workers, rather it requires all employees to participate in such corporate wellness initiatives. It is prudent and significant for corporations to improve mental health via wellbeing initiatives, and these should be adopted based on specific individual needs – yet collective to the whole workforce. In addition, the participation of leadership goes together with motivating the employees to obediently follow the initiatives of the corporate wellness programme – this is of paramount importance for sustained success.

4. Promoting a Healthy Environment

Apart from the scheduled health and wellbeing activities, the programme requires health and wellness to be incorporated into your organisational culture – as a routine practice. Health and wellbeing can be promoted in several ways, such as through healthy lunches in the workplace, healthy snacks at an employee’s desk and/or through the promotion of visual tools and healthy environmental surroundings – to name only a few.

5. Encouraging Flexibility in the Workplace

Flexibility in the workplace has a direct relation to creativity, performance, and productivity of employees (Willyerd & Mistick, 2016). Though, it seems unprofessional to some organisations, but organisations like Google, Zappos, Nike, and Ben & Jerry offer flexibility to employees – to have a break for exercise, indoor sports and nap time to name a few. The idea is to energise employees in as many different ways as possible to improve their mental health.


Khamisa, N., Oldenburg, B., Peltzer, K., & Ilic, D. (2015). Work-related stress, burnout, job satisfaction and general health of nurses. International journal of environmental research and public health, 12(1), 652-666. DOI: 10.3390/ijerph120100652

Preston, C. (2018). Is Your Failure To Address Workplace Stress Sabotaging Your T r a i n – ing Investment? Forbes Magazine. Retrieved from https://www.forbes.com/sites/forbes- coachescouncil/2018/06/25/is-your-failure-to-address-workplace-stress-sabotaging- your-training-investment/#3ae7443d3fd5

Willyerd, K., & Mistick, B. (2016). Stretch: How to Future-Proof Yourself for Tomor row’s Workplace. John Wiley & Sons UK. Retrieved from https://books.google.com/books

What is Wellness?

What is Wellness? a word that can be explained in so many different ways by so many different people.

The video below is about my experience, especially in 2015 when I started (as a mature student) my MSc in health and well-being and how everyone in the room defined the word wellness or well-being differently – everyone had different views of it. Look at all the different aspects of wellness i.e. psychological / physical / mental / spiritual / intellectual / environmental / social / emotional / financial – and most workplace wellness companies or consultants will use different aspects of those too.

Wellness is an interchangeable and often moving problem for most companies. LAMBERTs workplace wellness programs help the whole workforce, every single day, week and month of the year because while ever they are employed with the companies we work with we support them with their needs from day 1.

Our strategy works because it has a positive crossover towards improved productivity levels and return on investment for business owners. Quite simply, the employee knows that their ‘boss’ cares about them and it’s a win-win for the company as a whole.

#corporatewellbeing #workplacewellness #healthandwellbeing #engagement #lambertwellbeing #health #wellness #mental 

A Workplace Wellness Program that Works

Start your corporate wellbeing journey now

Starting a corporate wellbeing journey begins right here right now, by engaging with us – because that is all it takes. Communication and dialogue with us from today onwards is key to your companies success.

#corporatewellbeing #workplacewellness #lambertwellbeing#engagement

As a corporate well-being company that focuses on corporate well-being programs, we have tried and tested programs around the world, so we we’ve had our own successes. What we are looking for however is business owners/CEOs that have their own own experiences with corporate wellness programs, or companies that have zero experience with corporate wellness programs. So let us know your own experiences or quite simply,

”what do you believe corporate wellness to mean to you as the business owner at the helm of your company?”

”what does it mean to you to be able to help your employees improve their well-being?” 

”What does the word well-being mean to you?”

So comment and let us know ASAP, subscribe to our YouTube channel at: (https://www.youtube.com/channel/UCC95l9LrZHD8RkwLESAFCZA) as well, so you can be notified of future videos. These will be videos to help you! so

Whatever your pain points are?

Whatever your issues are?

Whatever your beliefs are? let us know them all, so that we can help you.

We will provide video content based on YOUR answers, to help you move forward with your corporate wellness program. We look forward to hearing from you and helping you out the best way we can.

Our Products

CORPORATE WELLNESS SERVICES: An initial consultation (with the owner of LAMBERT) is £99 – for 45 minutes – (including 1 phone or Skype chat) to discuss your needs and how we can help you to reach your workplace wellness goals. If you know anyone who would be interested in this, please send them our way, or send us a message on here if of interest.

Psychology of Weight Loss:

Exercise Your Whole Body Anywhere:

Why Not Stay Fat? https://amzn.to/2ZfXIkf

Building a Positive Corporate Culture

Corporate Culture

Most leaders know that culture is essential for business success, and most would say that they’re trying to develop a culture that inspires growth and innovation. Some leaders however, shy away from measuring culture because they don’t want to take a long hard look at how the company operates – or they don’t know what to do with the results once they have them.

Building and shaping corporate culture is the most important thing organisations can do, as they develop their workplace wellness initiatives in years to come. The process of building a healthy culture can be very encouraging and beneficial.

Cultural Engineering

From a business point of view culture is absolutely critical, and because it can be measured and tangibly built it gives an organisation a primary competitive advantage. Culture change addresses health challenges at the core, treating the causes not the symptoms. Success will be easier to achieve (for both individuals and organisations) if employees feel passionate, connected and engaged at work, and likewise if the employee knows that their employer is actively helping them succeed in health.

Creating a Healthy Corporate Culture

If people have a chance to be involved, then they can create the kind of culture they want. An organisation can have any business strategy it wants, but if the culture is not aligned with that strategy, or is not supportive of the strategy the organisation will not be successful. A negative, stressful and high-pressure culture can cause illness and distress; however a positive, supportive and respectful workplace with an open culture can make the difference in creating and achieving healthy people, productivity and innovation. Culture is the collection of:

  • Values, Norms and Beliefs

Open Dialogue

Everyone and every company has incongruence’s and has room for improvement, however norms are ‘how things get done’. One of the real keys to changing culture is embracing an open dialogue on the difference between:

  • Stated values and how things really get done

Employees can be engaged in an honest debate related to ‘how to close the gaps’ between stated values and how things really get done at the organisation.

Measure and Define Culture

Visibility in the boardroom is a process that revolves around LAMBERTs single organising principle Analyse, Plan, Execute and Sustain.

LAMBERT is passionate about improving the health and wellbeing of businesses, so if you are a business owner that needs help to align business and individual employee needs then we are here to help you bridge that gap. Depending on your business and individual employee needs, our aim will be to empower your workforce to make informed and sustainable wellbeing choices by using specific techniques to ensure long-term sustainable results.

An initial consultation with me personally (Wayne Lambert, Owner) is £99 – for 45 minutes – (including 1 phone or Skype chat) to discuss your needs and how we can help you to reach your wellness goals. If you know anyone who would be interested in this, please send them our way. Please send me a message on here if of interest.

How did it all begin?

My own personal experience of health and wellbeing (Wayne Lambert – Owner and Lead Consultant with LAMBERT) stems from the following post about my history, and what led me to where I am today i.e. helping business owners with the health and wellbeing of themselves and their workforce.

By way of an introduction. At a very young age (approx 7yrs old) I felt that I had to find something I was good at, because up until that point I was constantly being told that I was not good enough. As a consequence of being disciplined by my mother – for no apparent reason that I could think of… using belts and buckles (they were allowed then, so it was ok?). Additionally, I quite simply felt ‘left out of the equation’ when it came to fair decisions being made, in comparison to my younger and older brother – it didn’t seem fair.

I knew I could only win this game of life by switching off from the things that were happening to me, and so I chose to beat myself up (physically and mentally) to ‘compete with myself’ with my own internal challenges.

How could I lose?

My past ‘negative’ experiences were quite simply blanked out for many years, yet looking back were a big turning point towards my own successful and ‘positive’ future career and health and wellbeing success.

Without telling this story to anyone, (until today) I have still managed to help others battle their demons, get over their fears and barriers and overturn any negative excuses – to bring them success no matter what.

Even when I was old enough to gain work experience, I managed to uphold 2 paper delivery rounds – enjoying carrying twice as much weight as everyone else. I also worked evenings and weekends, to blank out what was going on around me. This led me to the point of full-time employment, where I worked in a factory – and thought nothing of running 5miles to the local swimming pool/swimming in military fatigues and equipment all before work. Once I arrived at work I enjoyed rearranging 1000’s of weighted boxes, purely because it involved being constantly active. After work i then ran another 3 miles to the nearest boxing club to complete 2 hours of hard exercise, before running home.

My journey begins and ends with individuals – everyday people like you and me (whether you work or don’t work) people within communities, leaders of businesses and employees that want to be looked after as they age within a workplace where they spend most of their daily life. Today we are told to work longer, so in order for health to be maintained for longer takes a certain dedication but the guidance and education must be related to each and every individual – one-size does not fit all when it comes to corporate wellness programs. For LAMBERT Wellbeing everybody needs help and great care must be taken to to help the helpless – most corporate wellbeing programs only help the ones that were already on the journey. Certain employers want help but don’t know how, and deep inside they want to lead from the front – and want to be shown – it is always our honour to show them the way.

I believe that my own early memories (all summarised) of being physically and mentally strong have brought me to this point in my life today. The key point to highlight, is that it was not my physical strength that was the driver, it was about mental barriers never being present in the first place. My short-term goal was based on what I wanted to do in my life and doing it no matter what. No negativity existed because doubt was never allowed to develop therefore no fear was present.

This all led to my career in the military and working for the government and helping  business owners and their staff with their  wellness journeys.

I believe my health and wellbeing success was achieved by being in a mind-set of not overthinking it, and just doing it ‘without accepting failure’ – and I continue today (at 48yrs old) with this same strategy.

IF I wanted to put up barriers in the way of my current health and wellbeing, i could include:

Having 3 young children – all girls ;-), studying for my MSc, planning for my ethics submission and dissertation, driving long distances to and from business opportunities, helping others less fortunate than myself etc etc. I choose however, to never let anyone or anything get in the way of THE single most important thing i have been gifted with – my health.

If I was to fast forward approx 30yrs or so, for e.g. the past 16yrs my sole passion has seen me helping business owners achieve sustainable success with their own wellbeing and the wellbeing of their staff. This 30 years of experience encompasses 2 key journeys that enable me to confidently stand head and shoulders above other health and wellbeing specialists. Namely my distinguished career with the Royal Marine Commandos (1988 – 2001) and my varied and dynamic 13 year career with the UAE government/armed forces (2003 – 2016). Wellbeing formed a major component in both careers, but I will focus on the latter for now.

As a Health & Wellbeing Manager/military advisor with the UAE government/Armed Forces, I was ultimately responsible for successfully strategising, implementing, managing and overseeing the first ever intake of the Emirate’s National Conscription Programme. In effect I was responsible for the wellbeing of over 22,000 individuals. Although my role as a military contractor (rank equivalent to a captain in the UK military) encompassed many roles and responsibilities, ‘corporate’ wellbeing accounted for well over 50% of the entire programme, which when you consider this, it was a monumental undertaking. A regional first. Never been done. No benchmark. I worked with my team to conceptualise the entire programme from scratch.

I would also like to cite the following:

  • I worked with a whole range of stakeholders – from senior military figures, to government bodies, to my team leaders, to the actual soldiers themselves.
  • The environment in which I worked was extremely fluid and dynamic – shifting sands – as this was a first for the Emirate of the UAE
  • I attended and ran internal and external meetings
  • I was working in a multi-language/cultural environment which made things all the more challenging
  • With a nation of individuals who on the whole had a very low understanding of wellbeing
  • I had many direct reports, to whom I looked to help me implement and manage the wellness programs

My responsibilities with respect to wellness programs included the following:

  • Advocating for the establishment of such programs to achieve strategic objectives.
  • Assessing wellbeing program options.
  • Designing and implementing various types of wellbeing programs.
  • Enlisting the help of experts when and where needed.
  • Evaluating the effectiveness of military wellness programs.
  • Making recommendations for and implementing improvements in wellness programs.
  • Prevalent in the wellbeing program was:
  • Nutrition education
  • Exercise programs and activities
  • Health screenings
  • Health risk assessments
  • Weight loss programs
  • Smoking cessation programs
  • Stress reduction programs
  • Health and wellness incentives

Thinking back to my years as a Royal Marines Commando and even my current role with the UK MOD, I always like to remind myself of the “State of Mind” tips, given to all Commandos before they start – in order to ready themselves for the hard work and dedication required.

  • Get motivated about what you want to achieve from the moment you wake up.
  • Monitor your bad habits, like smoking, drinking and eating bad foods.
  • Focus on your short-term goals, and the long-term goals will soon materialise
  • Try and be as self-reliant and self-sufficient as possible, you will not always have someone by your side pushing you, you must learn to push yourself.
  • Don’t rest on your laurels, always strive to go one step further.
  • Don’t focus on your limitations, focus on what you want to achieve and how you are going to get there.
  • Always have self-belief, you will be capable of more than you think.
  • If you have any problems or concerns let others know, as they might be able to help you. Being in the Royal Marines is about teamwork and helping others.
  • Pushing yourself to be the best, positive mental attitude and striving for success while working to support others and not being afraid to ask for guidance when needed.

In summary, I think you realise that my life path/career is somewhat unique –  and I have not included my time in the USA as a director of health and wellbeing. When you join my journey, you can ask me about this and the other areas too.

In short, i have all of the skills and attributes expected of a Health & WellBeing specialist, but said skills and attributes have been formed in the fires of Mount Doom (Lord of the Rings), rather than in your traditional workplace environments. I think this gives me a substantial edge over the competition – assuming that you as the employer is looking for someone to challenge the norm and get things done.

To conclude – ultimately, my areas of excellence include:

  • Remarkable experience in administering strategic health and wellbeing programs with a deep understanding of business planning
  • Outstanding operational leadership, managing multi-disciplinary teams
  • Familiarity with relevant regulatory requirements
  • Experience of marketing, with an ability to communicate and influence relationships at all levels within complex organisations
  • Ability to write reports and business correspondence – and use of technological, social media and other traditional approaches
  • Proficient budgetary and monitoring skills with experience of fundraising
  • Superior presentation and organisational skills

Hopefully, if you are a business owner you would want to employ someone that exemplifies these traits and more? I look forward to Linking with you, and supporting you on your journey – with not only yourself but of course your employees.


ACCOUNTABILITY NEEDED FOR SUCCESS – Losing Fat, Getting Fit, Recover from Injury

The following quote we believe is what permanent  success is all about:

“Motivation is the art of getting people to do what you want them to do because they want to do it.”

– Dwight D Eisenhower

When you commence your health improvement journey with LAMBERT Wellbeing you sign on the dotted line that you agree to follow all the guidelines that we set.

For e.g.

I ……………………agree that in order to (lose 75Ibs of fat / get physically and mentally fit so i can have a great body / improve my muscle strength and avoid overtraining so that i can recover fully from my injury etc) successfully, I must do all the tasks and implement all the strategies without fail.

Signature: …………………..


Unfortunately stress, anxiety and work-Life imbalances can all limit the conscious control people have over certain choices, which all affect the control they have.

LAMBERT Wellbeing’s basic guidelines


Always remember that however difficult your past was, it doesn’t need to determine your future self – sometimes however you may need to seek professional advice. Think positive thoughts about everything, and have no excuses at all for not knuckling down with your tasks and process goals. Deal with all negative past influences prior to beginning your new health conscious journey.


You wouldn’t put something other than petrol or diesel in your car would you? So before you consume something (food and drink wise) look at it first, and if you can recognise what it is and you can account for every single ingredient within its recipe – then go ahead and fuel yourself. However if you cannot then you could be setting yourself up for self-poisoning. Regarding fast ‘junk’ food, think about whether the meat is real and not processed, the hidden calories in ketchup, mayo and dips, not forgetting the amount of sugar that’s in fizzy drinks, etc. I was always taught to drop a coin into the bottom of a glass of a fizzy drink, and that put me off for life. Think natural as much as you can, or even better – home grown i.e. no chemicals, preservatives just plain old fresh food. Learn to say NO to questions like, ‘would you like fries with that’ or ‘would you like to upsize’ or ‘would you like cream on your latte’, etc.

Physical Activity

If you decide to start by walking, walk with intention i.e. not as if you are on the promenade, so walk as if you are late for an important appointment. If you are starting out with exercise, always do what you are capable of doing and try to maintain or progress from what you did in the last session. Always plan what you are going to do, this way you are halfway there, keep a diary or log your achievements so you can refer back to what you have already done. Exercising in the morning is better for most people because this way you are halfway through the session before you’re awake and more importantly you enjoy it once you get going and you’ll definitely feel fantastic afterwards. If you plan for a later workout you have the rest of the day to talk yourself out of it. Number 1 rule = failing to plan is planning to fail, so plan to have no excuses for exercise unless you’re sick or injured and even then you can do alternative exercises working around the injury itself.

Summary of all

  • Thinking about changing something about your thoughts, nutrition and exercise is good, so long as it’s positive and it assists you with your requirements
  • Doing something that assists you with your requirements is even better
  • Continuing to do something until you have what you want is living the dream.

LAMBERT Wellbeing ideology

– Where there’s a will, there’s a way!

First, we must rid you of any excuses you may have, and you may have all the excuses under the sun as to why you are overweight or unfit or injured, but know this…

We will find a way to counteract 99.9% of any excuses you may have.

This is the way we see it:

  1. If you need help related to any health goals you want to achieve (weight loss/getting fit/reducing pain from injury)
  2. We have the tools and experience to help you
  3. Together we will get there.

Excuses are barriers and one way or another barriers that are built can be overcome.

What’s your excuse?

  • It’s in your genes…well, it doesn’t have to be, so change the way you function and the way your children live; we can help you do that
  • I don’t eat that much…well, that is a possibility, but so is self-denial, but let’s address that later
  • I do enough exercise…well, that is also a possibility, but is it the right kind and do you challenge your body in the right way?
  • My back/knee/ankle etc has been playing me up for years and i have tried everything to help it…maybe you have – in your mind.
  • I don’t have time…well, you have to make time if you want to succeed, we will address your day-to-day planning and time management

Focus on choice

You have the following choices:

  • To slow down your thought processes and regain control of your life
  • To make the right choices in your life
  • If you watch TV do it before, during or after you have exercised.
  • Eat consciously, so many people eat whilst working or on the go – be mindful and enjoy replenishing yourself
  • If you have a niggling injury, you have a choice to battle on with it or be safe>rest it>and re-strengthen

Planning and recording

The best thing you can do if you are planning on starting this plan in the new year is ask friends, family, etc. to buy you the following as Christmas gifts. If you are due to start at another time of the year ask for them for your birthday, Easter or simply as a gift to support you on this, your most important decision so far.

Go and get your Christmas, Easter or birthday presents booked!

You need a diary to record all your efforts. Either way set aside some time and money for the following:          

  1. A large A4 pad of paper, which will become your new lifestyle diary, and also buy something to write with
  2. A full set of exercise clothes (for all weathers). For example, shorts and t-shirt for indoors and waterproof tracksuit, hat if raining, sunglasses if sunny – obviously training shoes too (for running and for working out) perhaps cross trainers
  3. Perhaps an iPod (or similar) for motivational purposes.
  4. A foam roller for any tightness/DOMS after exercise

LAMBERT Wellbeing’s treatment plan

Choose the right time for you to get started

So many people that want success are waiting for that perfect moment in order to start doing something about their current state. Unfortunately that perfect moment never arrives, so what are you waiting for? Change is always happening, for the good of you and for everyone around you – it is the evolution of life.

Is this your time to change your body image, your fitness levels, your injured body part?

Do what you need to do – today

Take action now and do all the things that you want to do, with no excuses. You may have heard of the saying, “Don’t put off until tomorrow what you can achieve today”, well this is so important, because if you don’t start – then how are you ever supposed to succeed?

When are you going to start? Decide on a day/date/time/place when you will begin the 1st day of the rest of your life, (write it down, record it as an official appointment – make yourself accountable).

Treat the build-up to this moment as the most important priority you have ever had. More important than a job interview for a job you desperately need in order to put food on the table. For example, I will start as soon as I have read this blog because I am so sick and tired of waiting and trying the latest diet or fitness craze that doesn’t really work for me and/or may have given me an injury trying. This journey is about you and how you can help yourself, using your own willpower and a newly learnt strategy of self-discipline and time management.


When you think about starting, remember that you are about to refresh your mind and body (physical activity-wise and nutritionally). It’s not going to be painful, but it has to get you out of your comfort zone in order to be successful – it may even get you pain-free.

“Permanent success does not take place in your comfort zone,

the answer to your dreams happens outside of it.”


How much do you value your health?

Let’s assume that weight loss/getting fit/reducing knee pain is your main outcome goal (edit the words accordingly), so in order to find out your current values related to your goal(s) – you must answer the following questions:

  1. What is most important to you about losing weight/getting fit/reducing knee pain?
  2. How will you know when you have reached your specific goal?
  3. What is the next most important thing about your specific goal?
  4. What else is important to you about your specific goal?

Let’s use health as an example

  1. Can you do without it?
  2. You definitely wouldn’t want to.

So, using the word ‘health’ is always a good way to start a weight loss/fitness or pain reduction programme, due to the fact that when you make healthy changes you will lose weight/get fitter/reduce pain along the way.

“If you keep doing what you have always done, you will always get the same results. If you change what you do, the reaction of people around you will change and your own response will be different.”

– Carolyn Boyes

Do you actually want to do this?

Even if you are certain you can do a certain task, achieve a certain process goal and even think you can control the overall outcome goal, you should still ask yourself whether or not you actually want to engage in it or not. So even if you feel that you want to commit all your time and energy into this project, you should still plan your strategy carefully i.e. whether it’s the project as a whole, each individual task, even down to the process goals. That’s not negativity or doubt, it’s a realisation that you have to be 100% set before you commit i.e. you have made room in your daily schedule for new healthy habits, and you are ready to go before day 1 commences. 

Ask yourself and write down ‘what losing __kg/lb / getting fitter and having a more toned body / experiencing less niggles would do to your life, or what would it bring/mean to you personally?’ Only then can your dream start to become a reality.

Some simple rules before you begin:

  • Make your new vision (internal picture) bigger, more clear, add colour to it
  • Get rid of ‘so called’ friends or people in your life who actually want you to be miserable, who like you the way you are, and who will perhaps not like you the way you want to be
  • Slow your eating speed down to 25% speed, and then when full ‘stop’, chew and enjoy
  • Be consciously aware of what you are doing with no distractions
  • Eat when (truly) hungry again…and do not eat emotionally
  • With exercise adherence, create a belief system via a conviction to succeed
  • Turn your thoughts from ‘a stubborn impossible’ to a ‘definite maybe.’
  • Look at your daily/weekly schedule: does it realistically fit into your life, does it allow you to plan your healthy meals, is the exercise aspect balanced and does the time you have allocated yourself allow for adequate rest, does it avoid overtraining and unwanted injuries?

“In order to achieve permanent success you must participate and cooperate in a process that will meet your positive intention.”

– LAMBERT Wellbeing

What have you decided about your destiny?

From this moment on, begin preparing for change by starting to think positively. Begin to really feel your thoughts and relate to them more visually too. Picture yourself already having what you want, looking the way you want to look, feeling the way you want to feel.

“The only person you are DESTINED to become is the person you DECIDE to be.”

– Ralph Waldo Emerson

Ask yourself why? Why today? What makes today different to your other days of wanting to lose weight/get fit/reduce your pain levels? i.e. Have you had a severe health scare? Is a member of your family pressurising you to lose weight/get fit/get your back pain sorted once and for all? Write your reasons down.


The decision to change something about your health has to be your decision, and no one else’s – do it for you!

With any type of desire, most people start out with great intentions and belief about what they want, why they want it and some people have even planned out how they’re going to get what they want. What the majority of people fail to do though, is reset their mindset through powerful intention. You must want it bad enough for it to happen. It’s as simple as that. So, if you really want to lose weight, get in the shape of your life with no more niggling pain points, nothing will stop you – so long as you are willing to do what it takes.

Imagine for a moment what things will be like if you don’t do what you have planned? And if you don’t get what you want? Write down how you will feel. The consequences are far worse if you don’t achieve your goals, as you will be more stressed and disappointed in yourself.

 Your motivational support

You must support yourself with a motivating strategy and try to adjust your default settings for long-term success.

Success strategies to achieve your goals

Julian Rotter, a clinical psychologist, claimed that people who have internal locus of control tend to work harder, for they believe that it’s themselves who would create their own destiny. On the other hand, people with external locus of control do not work hard to improve. Research suggested that males have more internal locus of control than women; and so do older people and people belonging to higher professional posts. Though it seems that the internal locus of control is much more desirable and is more successful, often it leads to terrible anxiety and even depression.

In the worst situations, people may start to think that they are incompetent. On the contrary, often people with external locus of control seem very relaxed, calm, and even happy. These people take life as it comes and at times they feel lucky, and at times unlucky – but they accept whatever they get. In order for success to take place your behaviours must go through some form of change, and this change must be positive and long-term i.e. permanent.

The more reasons you have for wanting to achieve your goals the more determined you will become, so lets get started.