Hello Wellness Seeker,
Happy Saturday! We spend about one-third of our lives in bed. Are you making your bedroom a perfect place to start measuring and reducing your toxic exposure?
This month’s featured business is Sunshine Mattress Company. Check out the details on my Instagram or Facebook.
People that practice gratitude consistently report a host of psychological benefits including: higher levels of positive emotions, more alert, alive, and awake, more joy and pleasure, more optimism and happiness.
I appreciate the following things about my job/work ______ because ________.
The difference between a Good Company from a Great Company is its investment in their employee experience and work culture.
As the world of work progresses, one of the signs of a top-notch employer will be the quality of their workplace wellness program in recruiting and retaining talent. Big or small, all businesses can benefit from some form of a wellness initiative at work.
Developing a fitness habit or a health habit can take considerable effort, with estimates ranging “anywhere from 18 to 254 days for a person to form a new habit and an average of 66 days for a new behavior to become automatic”. Considering the improvements made to the health and well-being of a workplace, and the amount of time we spend at our workplaces, it makes sense to foster workplace wellness programs. Not only does it affect the productivity output of team members, but it makes them feel good in all areas of life including work.
My Workplace Wellness Calendar can guide you how to chart your course to success.
There are many ways that employers can incorporate wellness into their workplace and their employee’s lives. Here are 10 Workplace wellness programs that will enrich your company culture and improve overall wellness:
1. On-site fitness centres
2. Smoking cessation programs
3. Transit options
4. Paramedical services
5. Yoga classes
6. Lunch and healthy snacks
7. Employee assistance programs
9. Wellness challenges
10. Wellness adventures
I invite you to listen to several of my podcasts on Self-Care and subscribe to my YouTube channel for amazing practical workplace wellness tips that I share everyday.
Here’s a summary of this week’s 5 tips that can help you personally and professionally.
Read, Listen and Share!
Let me give you all a beautiful reminder of this very powerful truth. Your mindset is a collection of thoughts & beliefs that shape your behaviour and ultimately your habits. So how can you ensure you’re expressing the highest version of yourself? You gotta do the work!
Engage in self-improvement, unlearn what you know, if necessary, and re-program your subconscious mind. Ensuring your thoughts are conducive to helpful beliefs and those beliefs shape good habits, which allow you to live your dream life.
Are you feeling stuck? Not progressing? Consider this: What are some of the things you can change that are obviously not working and will help you address some of your challenges?
Perhaps, it’s as simple as revising the due dates of some of your goals or projects, or revisiting the milestones, or maybe you need to redefine that goal.
We often get stuck on the HOW we can address a challenge or a problem, but the answer might be WHO can help you solve the issue.
Stepping away from the issue and getting a good night’s rest is also a great way to reset and come back to it with a fresh perspective.
Listen to the Self-Care Goddess Podcast episode #47 “10 AYURVEDA Tips for a Healthy Gut” with Sarah Kruse.
Tip #2. Do You Have A Morning Routine?
According to the hotspots of longevity around the world, Purpose is the #2 secret for living a healthy long life.
The Okinawans from Japan call it “Ikigai” and the Nicoyans from Costa Rica call it “Plan De Vida”, for both it translates to “why I wake up in the morning”. In all Blue Zones people have something to live for beyond just work. Research has shown that knowing your sense of purpose is worth up to 7 years of extra life expectancy.
One practical way to help you with your purpose is to establish a morning routine. Yup I know it sounds simple but it’s super powerful.
A morning routine helps us set the tone for the day, better allowing us to control our schedules rather than our schedules controlling us.
As we start each day fresh, we can better focus on what is in front of us, where to prioritize our time, and, ultimately, increase our productivity. I have found that I am most productive as soon as I wake up. So I tend to do all my creative tasks in the morning. After my 60mins of self-care which is usually a mix of Breathwork, Yoga and weight training or spin.
Creating a morning routine for yourself is essential to a successful life. Waking up a little earlier than usual will give you ample time to focus on your goals and conquer the day with more energy, mindfulness and strength. Get my step-by-step guide to starting your day right and learn how to drop stubborn weight from the trouble areas that are resistant to diet and exercise!
Download my FREE Morning Routine and learn how to: 1. Increase Energy 2. Improve Sleep & 3. Decrease Mood Swings.
Hello everyone and welcome to this quick coherence technique. It can be done any time to check in and relax.
I love to do it before it client meeting or a client call and it’s an amazing way to connect with your heart and your mind.
So start by relaxing your shoulders, keeping your spine straight and deep belly breaths in through the nose, out through the nose and I now invite you to focus your attention in the area of the heart. And as you continue this heart focused breathing, you can also lower your gaze or close your eyes if you’re not driving or operating machinery.
And I invite you to consider somebody that you’re grateful for today. Send them some love and gratitude for them in your life.
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.
Check out my amazing delicious ‘White Sauce Pasta Primavera’ recipe
This type of meditation can help manage stress, improve sleep, reduce depression and anxiety, enhance self-awareness and social empathy, promote deep rest and healing, and increases immune function, working memory, focus and attention span.
I hope you enjoy this guided meditation and evoke feelings of love and kindness towards yourself and others and help you experience deep and profound restoration.
Thank-you for sharing this space with me. Namaste.
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.