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Experts Collaborate to Create the Ultimate Holistic Wellness Routine

Yoga, Mindfulness and nutrition combined to tackle pressures of modern life; routine boosts body, mind and health in less than the time it takes to eat your lunch; and effective three step sequence designed to slot into even the busiest of days.

win sequenceIn response to figures which show workplace stress is on the rise1, the Almond Board of California has teamed up with three experts in the fields of mindfulness, yoga and  nutrition to create the WIN (wellness, inspiration and nutrition) Sequence; a 15 minute routine to deliver peace of mind, muscle relieving exercises and a nutrient boost in just three simple steps.

Created by registered dietitian Lucy Jones, leading yoga specialists Yogasphere and Mindfulness guru Charlotte Watts, the WIN Sequence, which is detailed in a step-by-step illustrated guide (see right), combines three disciplines to combat stress exacerbated by the pressures of modern life.

Steps in the sequence include:

•    Stretches to alleviate pressure points
•    Mind exercise to train and refocus the brain
•    A nutrient-boosting almond snack to keep you on track for the rest of the day


Lucy JonesDietitian Lucy Jones believes a quick and simple routine is a great way to ensure you are gaining essential nutrients and maintaining balance, she comments, “We are never at our most productive or happy if energy levels are low and we feel hungry. This routine is designed to combat feelings of sluggishness, combining yoga and mindfulness exercises with a healthy snack such as almonds to help calm the mind, relax and strengthen the body and provide nutrients that help to tackle tiredness and fatigue, as well as sustain that feeling of fullness. Match this with a glass of water to ward off dehydration and you’ll be well on your way to take on whatever the day throws your way.”



Charlotte WattsWith the average person now spending more time on mobile devices than they do sleeping2, Charlotte Watts, mindfulness expert and author of ‘The De-Stress Effect’ believes it is more important than ever to find focus: “A fifth of us feel separation anxiety from our mobile devices3. This reliance on tech is seriously detrimental to our mental health, driving us to distraction and, in the worse instance, anxiety. This routine is designed to be speedy, effective and easy to do anywhere and at any time - fitting perfectly within a busy schedule to alleviate pressure and boost overall wellbeing.”



profileMandy Jhamat, director at Yogasphere and co-creator of the WIN Sequence, comments: “Internal worries manifest themselves in the physical, causing discomfort and tension in our muscles. By matching mindfulness exercises with basic but effective stretches that can be done at a desk or on the go, we’ve pioneered the ultimate wellness routine to work from the inside out.”






1 Health and Safety Executive: Work related Stress, Anxiety and Depression Statistics in Great Britain 2015, http://www.hse.gov.uk/statistics/causdis/stress/stress.pdf
2  https://www.silentnight.co.uk/sleep-matters/sleep-news/2015/march/a-tech-free-bedroom-for-a-peaceful-sleep/
3 Survey of 2,000 British adults by Innocent Smoothies, May 2016

*28g or approximately 23 almonds