Workplace Wellness Whisperer – (Jan 21)

Hello Workplace Wellness Seeker,

Are you looking for a unique gift for your loved ones, friends or colleagues this new year? 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🙏

Send a quick gratitude message to another colleague at work that you’re grateful for, and let them know why you’re grateful?


What Is Workplace Wellness?

Workplace wellness refers to all the efforts an organization takes to help workers improve their overall health. Wellness programs include education materials, benefits, and workshops designed with themes on fitness, nutrition, mental health and breathwork to provide employees with resources to incorporate healthy habits into their work and personal routines.

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

If the employees feel healthy and feel they are valued by their employers as a result, they can be more productive and committed to the mission of the business. Other benefits could include:

  • Improved communication and collaboration
  • More participation
  • Increased satisfaction of employees
  • More productivity
  • Higher retention rates

The needs of employees’ health and wellness may be different, based on the kind of work they are doing as well as their work environment and personal preferences. A comprehensive well-being program can improve employee health and organization’s bottom line. It will help create a culture of health at work. Employee morale will be raised and maintained. By implementing a well-being program, you can improve the lives of your employees and contribute to the success of your organization.

Subscribe to my YouTube channel for amazing daily workplace wellness tips that can help in all factors of 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. Are you moving your body enough for optimal wellbeing?

A study of over 1000 men & women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. One of the workplace wellness tips that can be most helpful, both physically and mentally, is to get outside during the day to take a walk. Not only does this help boost energy and creativity (particularly in the afternoon!), but it’s all-around good for your health to get some vitamin D and fresh air. Even if your workplace doesn’t support you taking leisurely strolls at your whim, there are other ways to incorporate walking into your day: suggest a walk-and-talk meeting with a colleague; take a walk on your lunch break; take a phone call while walking. This can also help you to reach your 10,000 steps each day!

Listen to the Self-Care Goddess Podcast Vipassanā Silent Retreat: A Journey Inwards YOUR True Self episode #64.

Tip #2. How to manage your energy & stress with renewing emotions?

Every emotion you experience has an effect on your body and on your resilience, whether or not you are aware of it. Every emotion immediately causes changes in your body, affects your ability to build and sustain your energy and either renews or depletes your resilience. E-motion is essentially ENERGY in motion! We all know now that energy vibrates at a certain frequency. The Law of Vibration activates the Law of Attraction. You attract what you send out by the emotions you hold in your body. So I invite you to identify, – whether or not based on your triggers – you are renewing so energizing or depleting your emotions. And most often – it’s the latter! So our stress response to these stressors will actually deplete our energy! How can you replace those depleting emotions such as anger, frustration, guilt, sadness, disappointment with more renewing ones such as forgiveness, joy, gratitude and love? In this video I share with you exactly how you do this. I teach you all about coherence, which is an optimal state in which the heart, mind and emotions are aligned and in sync. Physiologically the immune, hormonal and nervous systems function in a state of energetic coordination and have some tremendous physical and mental benefits. Genuinely feeling renewing or regenerative emotions such as Gratitude or Appreciation, is what creates coherence and even within a few minutes it can bring your physical, mental and emotional systems into alignment. I believe GRATITUDE is so undervalued and under appreciated but it is a superpower. Because what we think about we bring about so when you have a gratitude practice, you start feeding energy towards what’s working for you, which will help you attract the things you want more of. With practice, you can learn to Shift and Reset much more quickly after any stressful event and save a lot of energy so you don’t deplete your resilience.

A great gratitude practice you can do is my Mindful Heart-Focused Breathing video. I hope you find this video helpful and please share with family, friends and co-workers.

Tip #3. Breath of Fire: Ignite the Fire in You

How would you like to enhance reaction time, attention & concentration, increase memory, boost energy, improves digestion, and strengthens abdominal muscles? Hi I’m Rita Savoia, Certified Nutritionist, Holistic Wellness & Functional Breathing Coach & Workplace Wellness Consultant. Sit comfortably and breath in and out through the nose, the inhales are passive but focus on forceful and powerful exhales through the nose and engaging your abdominal muscles. Begin slow and you can speed up with practice. Practice anywhere from 30 seconds to 10 minutes depending on experience level. Research has proven that this breathing technique increases parasympathetic activity and decreases sympathetic activity. The shorter exhales help remove secretions from your airway passages, allowing your lungs to take in more air. Please check with your family doctor if you have any health issues before engaging in these breathing techniques. Do not practice these breathing techniques if you are pregnant, have uncontrolled hypertension, epilepsy, seizures, or panic disorder. You should avoid practicing on a full stomach – wait at least two hours after eating. Some of these breathing techniques are energizing practice, try to avoid practicing it close to bedtime, as it may also kickstart your mind and make it difficult to fall asleep.

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

Tip #4. How to multitask effectively?

Although I’m not a big fan of multitasking because studies show that we can only truly multitask when it comes to highly automatic behaviours like walking. However, for activities that involve conscious attention, we are task switching, often times with less accuracy and focus. However in a recent study published by the Royal Society Open Science Journal, it found out that women do have the ability to multitask as compared to their male counterparts. While we all struggle with time and deadlines here are some tips that can help you multitask without sacrificing effectiveness for efficiency. 1. Make a Plan It’s vital that you know how you are going to tackle each project and have that laid out so you don’t have to do too much on-the-spot thinking or brainstorming. 2. Combine Similar Tasks to Work on at the Same Time It’s vital that the tasks you’re working on have something in common, as your short-term memory can only handle so much. Keeping the tasks you’re working on similar will make it much easier to complete them effectively and efficiently. 3. Eliminate Distractions. Turn off your cell phone. Move into a quiet area. Maybe you want to listen to music or whatever your technique is, dedicate yourself to these tasks and these tasks alone. 4. Consistently Check in with Your Tasks and Goals Make sure you are checking and rechecking your work throughout the process. Set small steps for each project so that you know you’re moving forward as opposed to plateauing. 5. Take Time to Review Your Work When all is said and done, it’s imperative that you take the time to pay attention to specific details and review your work. Check what your original assignment was, and make sure the final product ticks off all the boxes. People try and fail to multitask all the time, but if you can master these skills, you can be a valuable asset to your workplace. Subscribe for more workplace wellness tips like these.

Check out my amazing ‘Spaghetti Mackerel & Alio Olio recipe.

Tip #5. It’s Not the Stress That Kills Us – It’s Our Reaction To It.

It’s Not the Stress That Kills Us – It’s Our Reaction To It. It is an undeniable fact that excess cortisol – which is the hormone that is released during a stressful situation can cause weight gain, particularly abdominal fat. How does it do this? Chronic cortisol release, increases insulin levels, which in turn can lead to extra pounds. What are you doing to help relieve your stress? Have you tried these time-tested stress-relief techniques such as; mindfulness meditation, conscious breathing, yoga, massage therapy, and exercise. I invite you to give this variation of a HeartMath technique a try when you’re feeling stressed. 1.Acknowledge your feelings as soon as you sense stress. 2. Pause what you’re doing, focus on your heart, and breathe in the attitude of ease. Imagine with each breath that you are drawing in feelings of calm. 3. Once you activate your ease and regain your energetic poise, breathe this feeling for a while longer to help anchor it in. After doing this exercise for a day or two, your intuition will start to automatically cue you up when stress persists.

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.