The Mental Empowerment office Gym with Katharina naumann

In episode 57 of the Green & Healthy Places podcast in which we discuss the themes of wellbeing and sustainability in real estate and hospitality today, I’m in Germany talking to ex-sprinter Katharina Naumann who is behind a new office gym concept focused on mental empowerment.

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if you are interested in the wider subject of healthy co-work offices in general see our article here and for our thoughts on ergonomic furniture in a healthy office see here

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Transcript courtesy of Otter.AI (excuse any typo errors!)

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Talking mental fitness at work

Matt Morley

Welcome to the show. I'd love to start with a little background on how you made the transition from an Olympic athlete, from elite level sports, to the world of business coaching and mental fitness.

Katharina Naumann

Yeah, thank you for the invitation!

There were two reasons for me. So first of all, I had a very negative experience in my first job after my studies. At that point, I just had finished my career as an athlete and suddenly, I found myself sitting full time behind a laptop, which sounds for many people very normal but it was quite a shock for my body.

Imagine that I was used to training about 10 times per week before that, and now I was sitting eight hours a day, just not moving anywhere. So of course, this caused some physical and also mental stress for me.

I had a very well trained body but I will never forget what it felt like to lose all my muscle tone. It really didn't feel right or healthy at all.

So after six months, I found myself in a very bad condition, especially mentally. I decided to quit, and to look for a job which not does take place in front of the screen all the time. Eventually I decided to start a training program to become a personal and business coach.

I now combined fitness training with life coaching, to help people become mentally and physically healthy and hopefully happy!

Finally, I knew from my athletics races that mental empowerment is so very important to reach goals. There are a lot of mental techniques that I want to carry further into society, I think mental empowerment should actually be a subject taught at school! I know my kids would love that.

At an emotional level there is no difference between the nervousness or stress we feel doing sports to the nervousness or stress we may experience at work. But while the athlete will relieve that stress while moving, the employee remains seated and has no way out.

Matt Morley

Yeah, that's really interesting. Okay, so you were training 10 times per week, in terms of hours, just to give us an understanding of how that dominated your life, what did that equate to?

Katharina Naumann

Yes, I trained like 10 times a week as an athlete doing the physical training stuff and the mental part was actually not not included in this, that was extra, working with a coach on psychology and mental empowerment.

Matt Morley

And the mental empowerment, that then becomes the transition in a way, right, from the world of athletics to the world of work? That's the bridge between the two for you?

mental empowerment in the workplace

Katharina Naumann

Yes. So I really got to know how important the mental empowerment is, it doesn't matter what goal you want to reach, you know, and even it's a goal at work, yes, just to do a good presentation or something like this, you need to be mentally empowered.

mental health as an entrepreneur

Matt Morley

Yeah, I sympathize with that as after eight years now working as an entrepreneur by myself, which is almost as stressful, in a sense, as working in a big company where you have to deal with the politics of being part of a much wider network of staff.

When you're solo and building your own business, then that comes with its own challenges in terms of mental empowerment, and there's no one around to help unless we go and look for a coach or we find people who can play that role for us like, like an ex-boss, or an elder who we can rely on for help and advise occasionally.

I think that's actually one of the techniques that I've used in the past or had to do for myself, because otherwise, it's a very lonely path as an entrepreneur.

Having a corporate structure, having a team around you, obviously has challenges too, but I think can also be very, very rewarding. Obviously one needs to know how to navigate and sail through those waters, because no one teaches you that part. It’s all soft skills.

Goldkern mental coaching services in Munich, Germany

So your services as a mental empowerment and fitness coach based in Munich, what type of services are you offering? And then who are you working with as clients?

Katharina Naumann

Yeah, at the moment, I'm training teams in one or two day workshops about how a healthy life would look like for them, and I also coach one to one people to help them find a better, healthier and happier life.

So many companies now realize that mental health is suffering in Germany, already 20% of the population suffer from some kind of mental stress issue each year.

Matt Morley

And do you see that as having changed greatly from the pre COVID times? Everyone's talking a lot more open now it seems about mental health at work, it was a far less common subject just 2-3 years ago.

mental wellbeing at work post-Covid

Katharina Naumann

Now is the moment where mental health should be destigmatized and as a society we need to look for solutions for these issues. So many people struggled with post Covid mental issues. We not only talk about real mental illnesses. Everybody handled the Covid time differently.

So there is the type of people who are introvert for example, and actually like to stay at a safe home and they are now struggling much more to get back to the office and into the community, they are forced to get out of the comfort zone now.

Then there are the extrovert people, for example, who felt a deep hole while staying at home. And they are also not happy by now.

The opportunity for a company is now to integrate a new, healthier and more flexible working flow. Most companies recognized that online work, remote working really works as an alternative to being in the office every day.

So a nice way now would be to keep some of with the tools that made the life easier during the pandemic while going back to the best of work life before Covid too.

I always see this at my time management workshops. The online meetings are planned from hour to hour and without any opportunity for course. So you don't need to be a coach to recognize that this won't work in the long run.

Also the working conditions are very far away from nature, from our essence as human beings able to use body and mind so much more. This makes me sad, actually. And this is part of my mission to empower people.

mindful techniques in the workplace

It is wrong to put mental techniques like meditation, for example, in an esoteric corner and ignore them - many very successful people like Steve Jobs, Bill Gates, Warren Buffett, and so many more, are or were meditating every day as part of a successful morning routine.

My belief is that offices should, when space allows, provide a place for this to happen during short moments of the employee work day, perhaps with some stretching and gentle movement opportunities as well.

the mental performance office gym

Matt Morley

Well, that neatly opens the door to my next question about the project that we've been collaborating on over the last few months, the idea of you setting up your own studio, whether that be a temporary pop up space within an office building in Munich, where you live, or perhaps taking on your own studio space and realizing that vision by yourself for office workers nearby.

What I found interesting when we first started speaking was from the beginning, you were very clear that this was not a gym in the typical sense. You envisage more of a ‘mental gym’. This is about mental and physical wellness, and we need a space that can represent that at that vision of wellbeing both in the mind, the body and the soul to some extent.

Katharina Naumann

Yeah, I was thinking about a way to really empower people mentally and physical in the daily lives. Yes, this is very important that it it helps in the daily lives because just subsidizing a fitness studio membership is not enough. It’s the easy way out,. a way to check the box, but not the most effective solution.

I am creating a place where the employees can practice mental and physical tools that are helpful also at work, not just for their own fitness levels or personal wellbeing. It is much more effective to do these exercises three or four times a week just for 20 minutes, then training once in a gym for two hours per week.

By providing a space in the office, for example in the lobby or an unused meeting room, allows the employees to choose if they need some stretching one day or a 20 minutes meditation, or more intensive 1-on-1 support from my team.

We have planned morning and lunch routines, one to one coaching to solve psychological concerns and group sessions to get the background knowledge for these techniques that are applicable to their productivity and happiness at work.

So over the time of three or four months. during our pop-up in an office building in Munich, the employees will be able to stay in a healthy routine both mentally and physically. The benefits will be less mental anxiety, more confidence handling difficult situations using these mental tools, and also self confidence.

Of course, if the company wants to keep this pop up place apart from it, this won't be a problem. The pop up is composed of natural materials, and the most discreet and technical way, I think, yes, we made a good job.

Reinventing the office gym membership

Matt Morley

The part that really interested me is that gap between what is often a very easy task for a company for a business to do, which is to provide access for staff to the local gym, they tick the box that way, I’ve even recommended it to clients as a healthy building consultant in the past! It certainly gets you the credits you need in your healthy building certification scheme.

The issue though, is that you don't really know who's using it, how often, what they do when they get there, and therefore how much benefit it’s actually having on their lives.

People who enjoy exercise are probably doing it already anyway so offering a more bespoke solution for office workers makes complete sense in theory- the challenge is that creating a dedicated space within an office can also be a big step for a business, even for a large corporation.

I think that is the strongest point in your pitch and the proposition that you just made - the idea of it being specifically about not just getting people to exercise more but also to be healthier, happier, less stressed and more productive. By offering this on-site and with a curated experience, there is a far higher chance of making a meaningful impact on the lives of employees who might not ever make it to a local gym, even if the membership is free!

How to really make an impact via workplace fitness

Matt Morley

Basically I don't know if someone running an hour extra week is going to be more productive or that much happier at work… maybe not so much. So the idea of creating something specifically for the office environment, rather than just saying that access to gyms, or exercise in general, is going to do the job.

Your proposal is that we need to think a bit harder, and commit to tailor making a concept specifically for office workers.

What type of mental. preparation training will you offer and what type of physical training practices combine best with that? What do you recommend for office workers, is it more about mobility or neuromuscular activities focused on reaction times or 30-minute High Intensity training sessions for example?

Katharina Naumann

The connection is actually most of many people go for training just because it is yes. In the daily plan to get it done. I did my sports today, but often it is even more stressful on the body if you go for a run 10 kilometers after a hard day at work.

Actually everyone is able to feel about the body needs intuitively but many have lost that connection and that is what I want to bring back to people, so they know what type of activity to do for every situation, then they know what they actually need for this moment.

Movement and active design in the workplace

It doesn't have to be very complicated, we are made to walk, run, lift and carry things. So the most important thing is to integrate more movement in the first place into the daily lifestyle, all kinds of movement, to bike to work, take the stairs, work at a standing desk, take movement breaks.

functional fitness in office gyms

After that, the next important training I recommend is the functional whole body workout, just with bodyweight, or with some medicine balls and light weights. It trains the whole body together, and it is easy to integrate some mobility and balance exercises too.

I'm not a fan of training each muscle separate at a machine like most of the fitness studios offers, these movements are not very natural, and they miss out to train the interplay of our muscles.

Also, explosive strength training should be not ignored. This is what you need when you don't want to fall when older.

Office workers all have in common that they often have a stiff neck, or they also have very often low back pain because the abs are not strong enough. So they need core training and mobility training.

An office gym for mental wellbeing

Matt Morley

We're talking ultimately about typically, like 10 to 15% of the population who actually use a gym, right? That I think Germany is one of the highest in, in Europe in terms of gym membership. So not everyone's going to be interested in this but by adapting it and making it more accessible you open it up to a wider segment of the working population.

These classes you're describing are not so much about how fit anyone is, you’re not promising weight loss but rather mental wellbeing right?

Katharina Naumann

Yeah, it’s about feeling good and doing what your intuition tells you, whether that be movement, healthy food, meditation or mobility exercises for example.

Matt Morley

I guarantee you that type of internal dialogue is not happening for many people while at work. I think that's a real benefit that you can answer such questions for office workers who perhaps do not necessarily see the connection between a lack of movement in their life or too much of a particular food at lunchtime and a general lack of energy and positivity in their mental life. By taking a more 360 degree approach as you do, then you can really make more of an impact.

Katharina Naumann

I think that's it yeah, a way to handle our lives more healthier than we do at the moment by developing positive habits.

Matt Morley

This looks like the future of fitness at work. for me I think it's a very different concept you have here, it’s what workplace wellness needs!

So if people want to read more about what you're doing, what's the best way for them to contact you?

Katharina Naumann

They can find me on LinkedIn here and my business Goldkern here.