Workplace Wellness Whisperer – (September 17)

Hello Workplace Wellness Seeker,

Happy Saturday! I always try to eat local fruits and vegetables and that usually
means I’m eating what is in season. So what’s in season in the Northern Hemisphere this month? Check out my post on  Instagram or Facebook

🙏Gratitude Practice🙏

Did you know that a regular gratitude practice is strongly and consistently associated with greater happiness?

Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.


What is one book that you’re thankful you came across or was recommended to read?


Today, more than ever before, a focus on mental health and holistic wellness is the new norm for the workplace. Do you know why?

This is mainly due to the wave of prospective employees currently entering the job market; the millennials and Gen Zs. With good reason, these employees are looking for work environments that cater to their flexible, yet wellness-focused lifestyles. Of course, at its core, the concept of workplace wellness is for everyone. From top-level management to C-level employees, every individual can gain from a better working environment. Managers must understand what workplace wellness represents when done right, the many benefits you can expect from cultivating workplace wellness, and exactly how to adapt a new wellness program for the benefit of both employees and your company’s bottom line.

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

Workplace wellness has transformed the way companies think about their businesses. Workspaces are even being built to reflect the new awareness of wellness at work. Offices are more open and brighter. Break rooms are stocked with healthier snacks. There are comfortable spaces to relax and find a quiet time. Lighting is less harsh. All of these details and others play an essential role in a workplace culture that is focused on health and wellbeing.

As baby boomers retire, millennial and Gen Z workers are flooding the workforce. These young employees have different expectations when it comes to their work environments. Not only are they looking for a more flexible, home-like atmosphere at their place of employment, but they are also demanding employers that are focused on wellness and physical health. This means that as an employer if you want to retain the top workers of these generations, it is imperative that you address these issues by providing a robust health plan and creating stimulating, healthy, and satisfying work environments. Unfortunately, when this isn’t the case, both millennials and Gen Zs are all too prepared to quit and look elsewhere for employment.

I invite you to visit my YouTube channel for regular amazing and practical workplace wellness tips here.

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

Read, Listen and Share!

Tip #1.5 Ways To Increasing Your Stamina

Do you want more stamina? Here are 5 ways to increasing it. Stamina is the strength and energy that allow you to sustain physical or mental effort for long periods of time. Increasing your stamina helps you endure discomfort or stress when you’re doing an activity. It also reduces fatigue and exhaustion. Having high stamina allows you to perform your daily activities at a higher level while using less energy. I recommend these 5 tips to build stamina: 1.Exercise. Exercise may be the last thing on your mind when you’re feeling low on energy, but consistent exercise will help build your stamina. All my podcast guests recommend at least 20 minutes of walking everyday to reap so many health benefits. 2.Yoga and meditation. Yoga and meditation can greatly increase your stamina and ability to handle stress. It will give you a sense of overall well-being by increasing endurance and reducing fatigue. 3.Music. Listening to music can increase your cardiac efficiency. Research has proved we have a lowered heart rate when exercising while listening to our favourite music. 4.Ginseng. Ginseng is an herb that is used for overall health and vitality. It can also be used to boost cognitive function, reduce stress and boost energy levels. 5.Good Quality Sleep. Sleep has a positive effect on speed, accuracy, and reaction time. Without a good night’s sleep we are not able to think clearly and may be more sensitive, moody, or irritable.

Listen to the Self-Care Goddess Podcast Episode #23 titled “How to Start Your Toxin FREE Living Journey” with Mirna Bailey on your favourite podcast delivery platform or directly on my website.

Tip #2. 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. Subscribe to my YouTube channel for more workplace wellness tips at Savoia SelfCare.

Check out my amazing delicious ‘Green Detox Smoothie’ recipe.

Tip #3. Breath Awareness Technique For Strengthening Your Diaphragm

Diaphragmatic breathing is a breathing exercise that helps strengthen your diaphragm, an important muscle that enables you to breathe. This breathing exercise is also sometimes called belly breathing or abdominal breathing. Diaphragmatic breathing has many benefits that affect your entire body. It’s the basis for almost all meditation or relaxation techniques, which can lower your stress levels, reduce your blood pressure, and regulate other critical bodily processes. Try this breath awareness technique for strengthening your diaphragm- a powerful muscle.

Tip #4. Sitting is New Smoking

Sitting impacts your health in a variety of ways. With more of us working remotely, you may feel like all you do is sit all day long! Research shows sitting for five-plus hours daily is equivalent to smoking 1.25 packs of cigarettes. Another study showed a sedentary lifestyle may put you at risk for early death. When possible, get up, stretch, host a walking meeting, or do a mini-workout to get your heart rate up and circulation going.

Download my FREE Morning Routine and learn how to: 1. Increase Energy 2. Improve Sleep & 3. Decrease Mood Swings.

Tip #5. How to Reset Your Mindset for Better Problem Solving

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.

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 with me here.