Tertiary Catalogue

An effective cool down and stretch routine is vital to ensure you recover well from a workout. Exercises in this clip include: Windmills, Quad Stretches, Pigeon Stretch and the Downward Dog. The focus is on performing the exercises with good breathing technique and form, and at different levels that consider people’s fitness, strength and stability. Show Less

This Chase 20 workout is a motivational boxing-based routine that will help you make movement a part of your everyday routine. The instructor demonstrates correct form and right and left-hand stances in this TABATA sequence. The four exercises covered are: Jab Jab Cross, Wide Squats, Upper Cuts and Lunge with Push Kick. Show Less

The Plank and Arm 2-4-6 workout extends upon knowledge gained in clips ‘Workout 1: Engage Your Core’ and ‘Workout 2: Strong Glutes’. The aim is to build upper body strength and stability by completing Hand taps, Caterpillars, Leg raises and Cobra Push Ups. The instructor describes different versions of the exercises, so that they are suitable for people with different fitness levels and strength ability. Show Less

The Super 8s routine is designed to correct the poor posture that develops when we spend too much time sitting or looking down at devices. The exercises include: Roll Downs, Super Heroes, Single Leg Pull Downs and V-Backs. The instructor gives clear demonstrations of each exercise, showing how to complete them with good controlled form. Show Less

The 21s workout includes four levelled exercises for glute activation and strengthening: Hand Taps, Caterpillars, Leg Raises and Cobra Push Ups. Full-range, half-range and bottom-range versions of each exercise are demonstrated, with a clear focus on performing them with good controlled form. Show Less

In the Core 60 workout four different exercises are described and demonstrated with a focus on good form and practice. These exercises will engage and strengthen the core muscles and include: Dead Bugs, Vampires, Plank Holds and Standing Bicycles. The instructor describes different versions of the exercises, so that they are suitable for people with different levels of fitness and strength ability. Show Less

Sitting and standing with good posture is essential when so much of our time is spent seated or using electronic devices. This clip provides the viewer with a clear set of simple explanations for improving posture. It also explains the specific muscle groups, including the core and gluteal muscles, that are affected by good and poor posture. Show Less

Warming up for an exercise session is important. This clip includes ideas to get your blood pumping, leave you a little out of breath and get synovial fluids to each of the joints. An instructor demonstrates how to perform exercises with good form that will engage core muscles and the pelvic floor. Exercises include mime skipping, squats, sit ups and backward lunges. Show Less

This clip introduces seated and supine position exercises and specific skills that will help you get the most out of workouts, protect you from injury and be useful in everyday life. It includes how to stand and sit to improve posture, ways to activate glute muscles and how to engage and strengthen core muscles with good form. Show Less

Intellectual property refers to someone’s ideas or words, as well as any images, music and videos that they have created. These types of works are protected online by a licence that tells us if and how we can use or modify them. Understanding the Creative Commons licences and copyright is important for making sure you're a respectful digital citizen. Show Less

Did you know that just by submitting a research report, you could be committing a crime? That is, if you have used the work or intellectual property of others without acknowledging it. Plagiarism is theft and it has serious consequences in schools and workplaces alike. The good news is that it’s not hard to research ethically and compile a bibliography that cites the work of others and strengthens your own! Show Less

Our school, college, university and local libraries have a wealth of information to help us research just about any topic we can think of. But where to start? Understanding online library catalogues, classification systems and signage is a fundamental library skill that can mean the difference between hopelessly trawling the shelves and a quick, focussed library search that leaves more time for research! Show Less

It is easy to feel overwhelmed when searching online. Often, we get millions of results, only a fraction of which will be appropriate for our research. A solution? Online databases. Using them is simpler than you might think. This programme explains how you can save time and frustration, and level up your research skills by making the most of databases. Show Less

Emerson and Parker have lost control of the final commercial flight of the Berringer-848 model aeroplane. As it plummets from the sky, every second is vital. Fortunately skills coach extraordinaire, Ray Roundtree, is on hand to outline some strategies for better managing their time. As Ray himself remarks when all was said and done, they learned a valuable lesson. Show Less

World-famous magician Angelo Mysterioso can’t take a trick. No matter how hard he studies his craft, he can’t get it right. Enter skills coach Ray Roundtree, who enlightens the magician on learning styles – visual, auditory, and kinaesthetic – and how important they are for developing effective study skills. Angelo is so impressed, he takes the show on the road. Show Less

It’s the day of the bank raid. Underworld lynchpin Black Cat isn’t impressed that Bugsy’s forgotten how to crack a safe. A knock at the door…it’s skills coach Ray Roundtree who loads them up with guidelines for digesting and remembering information. But Black Cat doesn’t buy it…big mistake! The cops busted them and they’re in for a long stretch. Show Less

Chapter 1: Don't believe the myths Don’t expect everyone to conform to their generational stereotypes. Just because you’re a digital native, it doesn’t mean you’ll be fast to adopt new technology, and vice versa. Most people want the same things from work, regardless of their age. Chapter 2: How to support your apprentice or interns Even ‘ignorant’ interns possess useful knowledge, it’s your job to find it. Today’s junior employee is tomorrow’s senior employee – they will remember who helped them to get there. Set their expectations, be approachable and interested, help them learn, and learn from them. Chapter 3: How to be a colleague Don’t be a millennial stereotype. Be present in meetings, and spend face to face time with colleagues it’s the original social networking! Show Less

Chapter 1: Reward people like grown-ups Reward people the way you’d like to be rewarded. The best awards tend to be non-physical, like praise and respect. An opportunity to work on a challenging project can be a highly motivating reward. Chapter 2: Embrace your introverts and pessimists We tend to assume a happy workplace means a workplace full of extroverts and optimists. In fact, introverts and pessimists have a major role to play. Pessimists help foresee and forestall problems; introverts are great listeners and thinkers. So embrace your introverts and pessimists. Chapter 3: Entrust people with big responsibilities Make people happy by making their work meaningful. Entrust them with slightly bigger responsibilities than they might feel ready for, and resist the urge to monitor their progress obsessively. Show Less

Chapter 1: Mult-tasking Multi-tasking isn’t a thing. It just means failing to do any one thing properly. Switching between tasks has an interruption cost, it takes longer to get back to focus. Focus on one task at a time, until it is complete, or you will struggle to make progress. Chapter 2: Targeted acts of kindness Being helpful or kind to a colleague will make you feel good: targeted, not random acts of kindness. Focus on where kindness is needed, not just on “being a nice person”. Don’t cut kindness out of your life when you feel time’s at a premium – it’ll make stress worse. Chapter 3: The cheese sandwich solution Sometimes the solution to your stress is a simple one. Physical causes like hunger, fatigue or needing exercise are often to blame. Make sure you stay fed, well slept and exercised to avoid stress – you could even keep a note on your desk to remind you. Chapter 4: Get physical When dealing with a stressful or overwhelming challenge, don’t chain yourself to your desk. Sometimes the solution isn’t in your head. Try changing your physical situation as a refresher. Time in nature is priceless – even five minutes in the park has been shown to help. Show Less

Chapter 1: Celebrate Small Accomplishments Focusing on big distant goals mean satisfaction is rare and short-lived. Instead, break work into smaller accomplishments, and keep a list to mark off each small win. Chapter 2: Perils of over-planning Planning seems like a good thing, and in moderation it is, but it can also be a sneaky form of procrastination and a way of avoiding the fear of actually starting. Make the most basic plan you need in order to take action, then act, and revise the plan as you go. Chapter 3: The bias toward action If you’re facing a fork in the road… take it. Be Bold. You regret the things you don’t do, not the things you do. Inaction means you can berate yourself forever about what might have been. Once you’ve taken the plunge, by contrast, you’ll find a way to feel good about what you’ve done. Show Less

Chapter 1: Don't compare your insides to other people's outsides We only have access to our own inner monologue of worry and self-criticism but nobody else’s. Resist comparing your insides with other people’s outsides – remember that social media is an edited highlights reel, not reality. Chapter 2: Just don't think about it! (The Backfire Effect) You can’t push thoughts out of your head – in fact, trying to do so will generally make them louder. If you are friendlier toward them the more stressful ones will often float away of their own accord. Chapter 3: You are not your emotions Understand that your emotions are not you, even though it’s easy to assume they are. Your feelings about certain things will come and go, like the weather. If you label your negative emotions as they arise, they’ll fly away faster… Chapter 4: Get everything out of your head The human mind is a marvel, but it’s a terrible device for storing lists of information. If you don’t write lists, you’ll be stressed by what you might be forgetting. So make lists – they bring immediate relief from stress, even before you tackle the tasks. Show Less

Chapter 1: Don't spread the anxiety virus Emotions are contagious, anxiety especially. Anxiety will get in the way of productivity, so communicate urgency calmly, and be careful not to spread anxiety. Chapter 2: Show your vulnerabilities Showing too much confidence will intimidate rather than inspire employees. Try and be open with them about your insecurities and failures. Encourage your staff to act in the presence of insecurities, rather than trying to eliminate them. Chapter 3: Transparency Transparent workplaces are high-morale workplaces, so keep all your staff informed. When you’re near the top of an organisation, it’s easy to assume other employees are as informed as you are. Share as much information as you can about your company’s plans. Chapter 4: You can't force 'fun' There’s nothing more cringeworthy than ‘fungineering’. Forced fun usually backfires- employees can resent it. Instead, try to create opportunities for people to engage in what they find fun. Focus on giving people autonomy, not making the workplace fun. Show Less

Chapter 1: Gratitude It’s all too easy to get acclimatised to the good things in life, and focus only on the bad things. Think about what you’re grateful for – you can even try writing them down. Don’t forget the tiny things! Chapter 2: The power of ritual Rituals can help with work and happiness. If you enjoy a specific moment at work, resolve to do it at the same time each day. Use a ‘shut down routine’ so you can leave work feeling good. Chapter 3: Memento Mori Philosophers agree that life is more vivid and meaningful when we take time to contemplate mortality. It can also make us more compassionate. Consider keeping a ‘memento mori’ – as reminder of your mortality. Make choices by asking how you’d like to be remembered at your own funeral. Chapter 4: Keep learning Find ways to learn and develop yourself, from workplace training to learning a language. Build on your existing strengths, and follow your natural curiosity – it’s a better motivator than ‘what will help my career?’ Show Less

Chapter 1: Keep a sense of perspective We catastrophise: if something goes slightly wrong, we assume everything’s gone terribly wrong. We project disasters in our future. Try to keep perspective and recall previous occasions when you catastrophised, remembering that a catastrophe didn’t follow. Ask yourself how you will feel about it one day, one month or one year from now. Chapter 2: Empathy Consider why colleagues are behaving in a way that annoys you. Try stepping into their shoes and seeing things from their perspective. Beliefs, not events cause distress – figure out which beliefs are making you upset. Recall when you have behaved badly and remember your reasons. Chapter 3: The worst-case scenario Instead of ‘looking on the bright side’, it can be useful to ask ‘what’s the worst that could happen’. In considering the worst outcomes, you realise that you could cope with most of them. Chapter 4: Mind-reading If you think people have negative views of you it’s easy to find “evidence” of that. Don’t let a lack of confidence lead you to read things the wrong way. Ask for feedback regularly. Show Less

Chapter 1: You don't have to 'feel like it' We tell ourselves that we need to be in the right mindset to work, but actually that makes it harder. Focus instead on taking some physical actions – and the ‘motivated’ mindset will usually follow. Chapter 2: Don't confuse effort with results You are not a machine, and a tiring day does not mean a good day. Focus on results: define the most important three results for your day, and do them in the times you are naturally most productive. The rest of the day is for lesser tasks. Take regular breaks, especially in stressful periods. Chapter 3: The first hour of the day How you spend the first hour in the office will determine your momentum for the rest of the day. Use it to work on a challenging project, before checking email or voicemail, rather than plunging into distraction right away. Show Less