An online programme aimed at improving the health and wellbeing of your workforce

Employee health and wellbeing - make it top of your agenda

There is no doubt that 2020 was a difficult year for many of us. The impact of the COVID pandemic is ongoing with many of us struggling. There have been many unforeseen changes in the workplace for businesses and their employees. 

Recent studies have demonstrated significant negative impact on physical and mental health of the workforce globally.

If you are a company  looking to invest in your employee's physical and mental wellbeing then our programme is for you.

In today’s world there are many potential reasons for poor physical and mental health which may impact on employee productivity and lead to time off work due to ill health. 

All of the above impact on mental and social wellbeing and increase the risks of developing associated chronic health conditions such as:

In addition, COVID-19 has resulted in many people changing from working in an office environment to working from home.

This has led to increased numbers of people presenting with problems with their mental and physical health linked to:

What impact can small changes make?

Most of these conditions can be improved or avoided all together by making small changes to daily habits and behaviours

There are programmes that offer support in individual areas of wellbeing such as stress management, sleep advice or office based yoga. These can be useful for addressing specific health needs.

In reality, the vast majority of people have various elements of their lifestyle that, often without their knowledge, may be having a potentially negative impact on their health. In order to gain maximum benefit they need to be able to access evidence based advice and support for all these areas from one resource.

this is exactly what we are offering

A Year Of Small Changes are a team of Health and fitness professionals with over 70 years of experience between us.

We've been featured in:

we are passionate about
helping people stay well

Dr. Matt Wild

consultant clinical psychologist, ma (hons.), dclinpsy


Dr. Laura Coia

general practitioner, mbchb, mrcp, nmrcgp


Grant Yuill

level 3 personal trainer, level 4 strength & conditioning coach


Dr. Isabel Howat

diabetologist & endocrinologist, mbchb, mrcp (glas)


So, what is included in our programme?


Our programme, created by health professionals, guides you through making small changes to your daily routines. As well as nutrition and physical activity, we focus on improving sleep, managing stress and being part of a community.

Our online programme can be used by everybody, even those who may not know how or where to start.

We help you make small, gradual, positive health changes that are achievable and lasting.


Module 1 - The psychology of change

So you want to improve your health, but you don't know where to start? How do you work out what changes you need to make and how to navigate your way through the change process?

Matt and Laura give you the tools and knowledge to make sustainable positive changes that last a lifetime.

Module 2 - Working from home

There are now more people than ever working from home.

COVID 19 may have brought about this change with very little warning, but it is likely that working from home will become the 'new normal' for many.

While there are some benefits to working from home, we have also seen significant mental and physical health issues as a direct results of the increase in home working.

Matt and Grant guide you through how to ensure you are looking after your health when working from home.

Module 3 - Nutrition

We all know that eating healthily is good for us but it’s easier said than done. Izzy and Laura have created videos which focus on the connection between food and health, the difficulties surrounding weight loss and the pros and cons of various diets. Thereafter they take you through 4 sets of progressive videos covering everything from portion sizes, to snacking, mindful eating and meal planning.

Module 4 - Stress management

What is stress and how does it impact on your mental and physical health?

Matt and Izzy help you identify the stressors in your life and support you through the process of making small changes in your daily life to reduce stress, improve you quality of life and reduce your risk of developing problems with your health due to stress.

Module 5 - Sleep

Many people are unaware of the importance of sleep.

Lack of good quality sleep can impact on many aspects of your life and can lead to negative health outcomes.

In this module Matt and Laura guide you through small changes you can make to improve your sleep.

Module 6 - Activity

Now more than ever we are spending too much time sitting.

It is well recognised that the risks of 'sitting disease' are posing as big a threat to our health as smoking.

Small changes in terms of your activity levels can result in big improvements in terms of your short and long term health outcomes, BUT, for many, becoming more active not an east process.

Grant's programme 'Mobility matters' is completely inclusive, progressive and can be done at the office or from the comfort of your own home.

A few minutes a day will keep you feeling mobile , active and healthy.

Module 7 - Community

Social isolation can have dramatic affects of both your mental and physical wellbeing.

In fact, one of the big lessons we are learning from COVID is that we, as a population, massively underestimate the importance of being part of a community and being socially connected.

Having a socially connected workforce helps create a happy, healthy working environment.

In this module, Izzy and Laura discuss why being a part of a community, both at home and at work, is so important when it comes to your mental and physical health.

Frequently Asked Questions

How does the Small Changes Programme work?

The Small Changes Programme has been designed around the principle that making small changes in

our habits and daily lives is achievable and more likely to be sustainable in the long term.

Often health programmes focus purely on diet and exercise. Our programme has been designed

with the recognition that, although a healthy diet and physical activity are important, there are

many other aspects of our lives that have an impact on health which are often overlooked.

Our programme is made up of a short videos. After the introductory video there are a series of

videos looking in depth at the psychology behind making and sustaining changes and what we can

do to maximise the chances of success.

The programme is then divided into the following modules:

- Sleep
- Stress
- Nutrition
- Physical Activity
- Working From Home
- Community

The modules are all made up of a series of videos, designed to be watched in order at intervals of

around a week. Each video both builds your knowledge and takes you forward in making a small

change which you can then work on. The programme can be worked through at your own pace.

The modules can be worked through in any order which fits with your priorities.

When can your employees start?

Your employees will have access to the Programme as soon as you have signed up.

How long is the Programme?

The programme will vary in length according to the length of time you choose to spend working on

each module. We would recommend spending at least a week embedding the changes discussed on

each video. Therefore, at a minimum the modules would take the following time.

- Sleep – 4 weeks
- Stress – 8 weeks
- Nutrition – 13 weeks
- Physical Activity
- Working from Home – 2 weeks
- Community – 2 weeks


What happens after the Programme ends?

Once you have purchased the Programme your employees will have lifetime access to the videos.

This means if you need to refresh your knowledge or give your new habits a boost, you can re-do the modules at any time.

Who can take part in the Programme?

Your employees can take part if you are over 18. There are certain groups of people for whom sections of the programme may not be suitable. In particular, the Nutrition and Physical Activity Modules may not be suitable or those who are pregnant or breast feeding or those with suspected/diagnosed eating disorders. Those with medical conditions that may have an impact on their ability to follow a lifestyle change programme should talk to a health care professional before starting the programme.

Employee will have access to the program for the light of your contract. This could 1-2 ears or the agreement in the terms of our contract.

I have employees with various a medical condition, can they take part in the Programme?

There are certain groups of people for whom sections of the programme may not be suitable. The Nutrition and Physical Activity Modules may not be suitable or those who are pregnant or breast feeding or those with suspected/diagnosed eating disorders. 

Those with medical conditions that may have an impact on their ability to follow a lifestyle change programme should talk to health care profession either their GP or occupational health.

I have employees who are pregnant/breast-feeding, can they take part in the Programme?

There are certain groups of people for whom sections of the programme may not be suitable. In particular the Nutrition and Physical Activity Modules may not be suitable or those who are pregnant or breast feeding or those with suspected/diagnosed eating disorders. 

Those with medical conditions that may have an impact on their ability to follow a lifestyle change programme should talk to health care profession either their GP or occupational health.

What makes your Programme different?

Most lifestyle change programmes involve making sudden “all or nothing” changes to daily life. This is one of the reasons that, although they may work in the short term, they are often unsustainable in the long term. The Small Changes Programme has been designed around the principle that making small changes in habits and daily life is achievable and more likely to be sustainable in the long term.

Often health programmes focus purely on diet and exercise. Our programme has been designed with the recognition that, although a healthy diet and physical activity are important, there are many other aspects of our lives that have an impact on health which are often overlooked. For this reason we have also created modules about Sleep, Stress and being part of a Community.

We are very aware of both the mental and physical health issues that have resulted from the sudden increase in the numbers of employees who are now working from home. We have therefore created a module specifically tailored to their addressing theses issues.

Our programme is made up of a short videos instantly accessible from your employee’s device. After the introductory video there are a series of videos written by an experienced Clinical Psychologist looking in depth at the psychology behind making and sustaining changes and what they can do to maximise the chances of success.

Once they have worked through these videos they can then choose to do the other modules in whichever order is appropriate for them. The programme is completely flexible – if there are areas that are more difficult for them, they can work through them at their own pace.

How much does the Programme cost?

Pricing option varies depending on the number of programmes purchased. If you are interested in purchasing the Programme for your employees please contact us to arrange an appointment to discuss it.

How can I access the Programme?

The programme can be accessed either through a mobile or desktop device.

Can I arrange face to face sessions for my employees?

We are able to provide Webinars/face to face group education sessions on various aspects of well being for your employees.