Workplace Wellness Whisperer – (Dec 24)

Hello Workplace Wellness Seeker,

Are you looking for a unique gift for your loved ones, friends or colleagues this holiday? Why not gift them some breathwork classes to help them – Boost their immunity, Boost their mental health, Boost their digestive system, Improve their mood, Handle stress and anxiety better, Release tension in their body & so much more. Gift them the chance to transform and connect with their body through this life force that keeps us alive! For more details check out my post on my Instagram or Facebook.


Sharing gratitude can improve social bonds. People have reported feeling more
loved and more connected to others in their lives when they routinely practice
gratitude or those around them practice gratitude.

🙏Gratitude Practice🙏

One person I don’t talk to very often, but I know I can count on is. . .


What are the top wellness trends that will shape your wellness program in 2023?

Corporate wellness programs are designed to help employees access health care, company-sponsored services, and other benefits to maintain and improve their well-being. And while that hasn’t changed, the world has.

Research from the University of Chicago found that a person experiencing mental health issues can cost their company $15,000 per year! Today’s employees are dealing with stressors that stretch beyond their day-to-day work tasks. From inflation and pandemic-induced mental health issues to direct and indirect discrimination, employees need different levels of support now than they did before 2020. Is your wellness program equipped to keep up with what your employees truly need to thrive?

My Workplace Wellness Calendar can guide you with some ideas for implementing your wellness strategy. 

Before you begin modifying your company’s wellness strategy for 2023, it helps to first analyse which areas of well-being your employees need the most support. Over the past year, the most pressing challenges facing employees can be categorized into six broad categories of well-being:

  • Physical
  • Financial
  • Occupational
  • Emotional/mental
  • Social
  • Self-Actualization

As you look to address the health and wellness of your workforce in the new year, these six dimensions of well-being will be your roadmap to ensuring your employees receive the equitable and personalized support they need to succeed. Besides helping employees reach their full potential, aligning your future programs to address specific employee needs will better position your business to surpass your goals and experience increased revenue, growth, engagement and retention.

Subscribe to my YouTube channel for amazing practical workplace wellness tips that can help in your wellness program.

Here’s a summary of this week’s 5 tips that can help you personally and professionally.

Read, Listen and Share!

Tip #1. Need Help Prioritizing & Time Management? Use this Matrix

Are you finding it difficult to manage your time effectively? Unable to distinguish from the essential to the non-essentials? Try using the Eisenhower Priority Matrix to help you get organized and management your time effectively. Understanding this simple grid can help you thrive vs. just simply survive. Avoiding excessive burdens and seeing them as inevitable. So the Important & Urgent tasks are the “Do RIGHT NOW!” These are your fires, urgent emergency matters, time sensitive, that if you don’t get these done there will be serious consequences for. Such as dealing with client complaints, replying to urgent emails, income producing tasks, or your kid’s school calls. So moving along the matrix -the strategy for the Important & Not Urgent is to “SET TIME TO DO”. Quality Time with family/friends, self-improvement, exercise or work on long term goals. The Not Important but urgent – you can “ASSIGN TO OTHERS”. These are tasks that you can delegate to other people or segments of time. Find someone else, another time or push back and say NOT NOW. And finally the time wasters, the Not Important and Not Urgent – “REMOVE ENTIRELY”. Delete, eliminate or remarkably cut down on junk like social media lurking scrolling, games on your phone, or watching useless videos. This becomes your DO NOT DO list.

Listen to the Self-Care Goddess Podcast episode# 64 with Pouya Iranitalab titled “Vipassanā Silent Retreat: A Journey Inwards YOUR True Self “

Tip #2. SMILE 🙂 For Optimal Wellbeing

Try this test: Smile. Now try to think of something negative without losing the smile. Difficult? Isn’t it? Studies have shown that smiling releases endorphins, other natural painkillers, and serotonin. Together, these brain chemicals make us feel good from head to toe. Not only do they elevate your mood, but they also relax your body and mind. Smiling is a natural drug. When you smile, immune function improves because you are more relaxed and it releases certain neurotransmitters. Laugh out aloud or laughter therapy are popular meditation strategies. We are naturally drawn to people who smile. Smile and begin your day to unleash the universal power of positivity that sends the message “Life is good!” to your brain.

Tip #3. Eye Exercises for Computer Eye Strain

We are using digital devices more than ever and my computer eye strain is REAL and can lead to dry eyes, blurry vision and even headaches. When working on a computer it’s a good idea to follow the 20/20/20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. You can also try rolling your eyes in a circular motion with your eyes open and then closed. To help lubricate the eye try slowly blinking every 5 seconds, I know it sounds easy but we often forget to blink as often as we should. And my favourite one is rubbing your palms to create some heat, then gently cover your eye without pressing hard, open your eyes in the darkness and hum on your exhales to relax your eyes and your mind. Try these exercises a few times throughout your workday.

Download my FREE morning routine here and learn how to: Increase Energy, Improve Sleep and Decrease Mood Swings.

Tip #4. Myth: Fasting is like reducing your calories!

Fasting is like reducing your calories? Wrong! You may have heard about calorie restriction and fasting diets and wondered why they’re getting so much attention in the news. Aren’t they just another way of dieting to lose weight? No, they’re not. Calorie restriction means reducing average daily caloric intake below what is typical or habitual, without malnutrition or deprivation of essential nutrients. But let me be clear here, Calorie reduction does not give you the same benefits as fasting, especially the hormonal changes. During fasting, unlike caloric reduction, your metabolism stabilizes or even goes up to maintain normal energy levels. Hormones like adrenaline and growth hormone increase to maintain energy and muscle mass. Blood sugar and insulin levels go down as the body changes from burning sugar to burning FAT! You may be tempted to try one of these eating patterns. It’s important to make sure that whatever you try provides you with a safe level of nutrition. If you’re ready to begin your fasting journey, contact me and I can guide you on the benefits and risks before making any significant changes to your eating patterns. Contact me for more strategies on how to begin a fasting lifestyle.

Check out my amazing ‘Holiday Quinoa Salad’ recipe.

Tip #5. Breathwork Heals

Breathwork is the art and science of applying breath awareness and conscious breathing as a tool a force, a bridge for health, growth and change in body, mind and heart. When you change the way you breathe, you change something so primal and fundamental that the effects carry over onto every other level of your being. If you’re trying to change something in yourself and you haven’t explored your ability to change your breathing patterns, this is the first place to start. If you can’t change your breathing patterns and breathing habits, good luck trying to change anything else. But if you can change something as primal and fundamental as your breathing then changing anything else suddenly becomes easier. There is so much scientific evidence physical, emotional, and psychological issues are associated with dysfunctional breathing patterns. It is very hard to find any problems that are not triggered by dysfunctional breathing or made worst by it. The breath comes and goes and when we develop an intimate relationship with the breath we can awaken our intuition and we come into harmony with everything that comes and goes in our lives – all the good and not so good experiences. We have to be able to move, change, shift, adjust, and breathwork gives us this ability. It gives us certain skills which when you master them in your relationship to the breath you can apply to all other areas of your life. Once you repattern your mind body system when tension comes into you and the breath comes out of nowhere and washes that tension away.

If you’re ready to leverage your workplace wellness strategy and explore how to optimize individual, team and your company’s performance, book your complimentary Workplace Wellness call here.