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8 Pillars of Mental Wellbeing and How to Address Them

Wellness Program Solutions

The Great Resignation: How Wellness Programs Keep Employees Happy

Have you heard about The Great Resignation? Americans are quitting their jobs at a record pace since the middle of 2021. The Bureau of Labor Statistics estimates that as of December 2021, 4.3 million people quit or changed jobs and 10.9 million job openings remain unfilled.

Wellness Program Solutions

5 New Engaging Wellness Challenges (That Employees Will Love)

One way to increase engagement is by providing fun and engaging wellness challenges. These challenges can help start healthy workplace competitions, build stronger teams, and create healthier habits for employees. Struggling to come up with new ideas? We’ve compiled a list of 5 new wellness challenges for 2022.

Wellness Program Solutions

5 Reasons Why You Need A Customizable Employee Wellness Portal

Wellness Program Solutions

10 Best Wellness Portal Tools for Employee Wellness Programs

Wellness Program Solutions

Why Good Leadership is Important for Employee Wellness Program Success

Great companies know that how you communicate and engage employees matters, and that hearing from more voices can produce better results. This also holds true for your employee wellness program.

Wellness Program Solutions

The Quarantine 15 - Why the Weight Gain Matters

We have all heard about the “Pandemic Pounds” or the “Quarantine 15”. Unfortunately, it is very real and dangerous to both your employees and bottom line. How can you know if your employees have fallen victim to the quarantine 15 from COVID-19?

Wellness Program Solutions

WellBalance Mental Wellbeing Now Live and Available

As we begin 2021, Wellworks For You will help you start the new year with a fresh mindset. After a year like 2020, a new focus on improved mental wellbeing is a great way to begin the year. We are excited to announce that we’ve officially launched our WellBalance Mental Wellbeing Program.

Wellness Program Solutions

Three Reasons Employees & Employers Love Workplace Pedometer Programs

A recent study demonstrated that after an introduction to pedometers, previously inactive individuals increased their activity levels by 2,500 steps per day. Because employers are becoming more aware of the advantages of encouraging the healthy habits of employees, workplace pedometer programs are on the rise. At Wellworks For You, we routinely help companies of all shapes and sizes implement pedometer challenge tracking programs and activities to increase overall workplace health and wellness.

Wellness Program Solutions

Introducing the "Know Your Number” Risk Assessment Tool

If you as an employer could reduce an employee’s risk of diabetes, stroke, or cancer, would you take advantage of it?

Wellness Program Solutions

Five Simple and Innovative Ideas For Health Fairs

Employers seeking to inspire wellness in the workplace should consider hosting a health fair to create an atmosphere of encouragement, support, and excitement. At Wellworks For You, we specialize in ideas for health fairs that will encourage employees to take ownership of their health. In addition, these health fairs cultivate environments of wellness integrity and trust between employees and employers. Take a look at a few great ways to boost wellness awareness, specifically in a work environment.

Wellness Program Solutions

The Employer’s Guide on How to Start a Walking Program

As an employer, how can you reduce the costs associated with healthcare while getting your employees to improve wellness habits? The simplest way to help your employees get moving is to encourage them to put one foot in front of the other – literally. Walking is the easiest way to encourage employees toward the path of physical fitness. Learning how to start a walking program is a wonderful, realistic way to promote fitness in the workplace.

Wellness Program Solutions

Five Things You Never Knew a Wellness Tracking Software Program Could Do

According to a workplace wellness program study, 92% of 121 participants reported that they would participate in a similar program if offered again; 82% showed appreciation for fitness programming; 90% said they’d like a worksite pedometer-based walking and physical activity tracking program. This study is just one example of how wellness tracking software helps both employees and employers remain accountable for their health goals. Learn about how incorporating a wellness program into the workplace can help employees become more engaged and reduce healthcare costs.

Wellness Program Solutions

What Is a Fitness Incentive?

Are you trying to start a wellness program at your office? Are you starting to feel like it’s an annoyance to your employees? Or maybe even coercion? You have the right idea, you just might be going about it the wrong way. You have to discover the right way to motivate your employees!

Wellness Program Solutions

Three Benefits of Corporate Wellness Reporting You Won’t Want to Miss

Studies show that offering corporate wellness services in the workplace pays off. Not only do companies save money on yearly healthcare costs and reduce absenteeism, but workplace wellness programs can also increase productivity and improve morale. Workplace wellness program studies further demonstrate that the success of a program can be enhanced by the right kind of measuring system. Learn how corporate wellness reporting can improve employee participation and interest, among several other benefits that will help employees achieve optimal health and wellness in the workplace.

Wellness Program Solutions

Corporate Wellness Walking Programs: We’ll Walk You Through

October is National Walking Month—a wonderful time to walk because the leaves are changing, the air is cool and breezy, and the sun is still out and shining. Your company may want to take advantage of this time by implementing a corporate wellness walking program. This program will encourage employees to get out and enjoy the weather while improving their health.

Wellness Program Solutions

A Crash Course in Wellness Program Objectives for Success

Understanding the impacts of workplace wellness can lead more employees to success in both their professional lives and overall well-being. At Wellworks For You, we specialize in learning what each individual company needs to improve the health of their organization. As leaders in corporate wellness, we help businesses like yours to identify wellness program objectives. Once we assess the factors needed to yield better productivity and profitability for your business, we’ll help you refine and maintain the best wellness practices possible.

Wellness Program Solutions

Biometric Screening Companies for Corporate Wellness Program | Wellworks

At Wellworks For You, we like to emphasize the importance of integrating the pieces of a wellness program with one another, which is why we are a top provider of workplace screening services.

Wellness Program Solutions

How to Incorporate Mindfulness in the Workplace*

Mindfulness at work is a positive strategy proven to reduce stress, improve focus, and expand your wellbeing. Studies demonstrate that employers can help gain stability, productivity, and listening skills by offering mindfulness training and resources in the workplace. 

When discussing mindfulness at work, it is important to acknowledge that mindfulness centers on the concept of “being present in the moment”. From a more clinical perspective, it is a practice that encourages improved cognitive skills and stress reduction through psychological based-training and strategies. 

Individual Mindfulness

Individual mindfulness strategies include: 

  • Breathing exercises to slow the heart rate and center the mind
  • Body scans to identify sources of stress, pain, and where agitation in the body
  • Journaling to help alleviate heightened emotions
  • Stretching to help ground and center the mind and body 

Organizational Mindfulness

Other strategies that employers may utilize can offer a more structured approach to creating a culture of mindfulness. These strategies include:  

  • Health Coaching - At Wellworks For You, part of our Employee Wellness Program includes either telephonic or digital health coaching. Mindfulness is one of many strategies that a health coach can offer. Through one-on-one sessions, employees can learn simple and practical strategies such as breathing techniques, meditation, and observation exercises to help encourage mindfulness at work.
  • Lunch and Learns - Another option to promote mindfulness in the workplace is to host Lunch and Learns. Offered by Wellworks, these events may be virtual or onsite. These events allow employees to gain real-time, applicable skills from an expert.  
  • Healthy Habit Challenges - Most people think of physical health when they consider wellness challenges. However, Wellworks offers a variety of challenges that focus on improving mental wellbeing and incentivizing mindfulness. 

6 Additional Benefits of Mindfulness in the Workplace You Don’t Want to Miss!

No matter how an employer delivers mindfulness at work techniques, the benefits are clear! Multiple studies show that by introducing mindfulness strategies into the workplace, everyone in the environment benefits—in several ways. Take a look!

1. Stress Reduction - By practicing breathing exercises, journaling, and other mindfulness strategies at work, data reflects that employees can lower their blood pressure and even strengthen their immune system by practicing stress-reducing exercises.

2. Pain Diminishment - People who utilize mindfulness meditation have reported less pain and continue to remain active despite experiencing pain.

3. Relationship Cultivation - Individuals in the workplace who engage in active mindfulness build better relationships and often exhibit greater empathy and compassion (essential for positions in leadership)!

4. Brain Booster - Memory, attention span, and focus are all benefits from practicing routine mindfulness.

5. Mood Enhancement - Those who practice mindfulness effectively improve their mood, contributing to better workplace morale.

6. Group Skills - While mindfulness practices help cultivate positive and healthy relationships, specific mindfulness techniques can encourage group skills and improved collaboration between co-working departments and teams.

Curious about how you can maximize mindfulness in your workplace? 

At Wellworks For You, we’re always coming up with new approaches to help companies of all shapes and sizes accomplish their health and wellness goals. Mindfulness is simply one facet of how we can help businesses to increase productivity, educate employees, and create an overall healthy work environment. To learn more about our comprehensive workplace wellness programs or to set up a consultation call us anytime at 800-425-4657.

Employee Nutrition & Health

The Truth about the Health Risks of Having a Desk Job*

Are desk jobs really that bad for your health? How much sitting is too much?

According to recent health statistics regarding desk jobs, close to 86% of American employees have jobs that require long periods of sitting. There are several health issues to consider when it comes to desk jobs. Sitting affects your posture, mental health, and stress levels. It may also contribute as a factor of certain medical issues, such as cardiovascular diseases and carpal tunnel syndrome. How can you prevent desk job health risks from impacting your employees?

Five Health Risks of Desk Jobs You May Not Have Considered

Many employees have a job that tethers them to a desk. According to the National Institute of Health, living a sedentary lifestyle leads to a number of health issues, including increased risk of cardiovascular disease, type 2 diabetes, obesity, and certain types of cancers.

There are even more health risks that can occur, however, that may not be as obvious. Take a look at five issues that can affect your health simply by remaining seated for extended periods of time:

Bacteria and Germs

Sneezing and other bacteria-breeding sources reside in the workplace frequently. In fact, your keyboard is probably the most germ-collecting surface on a desk. Keep your desk area as clean as possible, preferably with regular usage of anti-bacterial wipes or cleaners.

Computer Blue Light

According to research, the blue light emitted from electronic devices, like a computer screen, has the potential to harm vision. Opthomalagists recommend taking frequent breaks from looking at a computer screen. There is also special blue-light blocking glasses that can help protect you from blue light while you’re working.

Posture Problems

Most people have less than perfect posture when sitting at a desk. Having your arms too high or too low in proximity to a keyboard can cause neck and shoulder problems. Laptops, too, often cause strain on the neck from constantly looking down at the screen, if you suffer a work injury in Vegas you can hire a lawyer to request compensation.

Snack Liabilities

Sitting for long periods of time obviously means the body is deprived of exercise. There is also a greater tendency to snack even when you are not necessarily hungry.

Mental Fatigue

Remaining sedentary and staring at a computer screen without taking breaks can lead to feelings of mental fog, tiredness, and even irritability.

Quick and Easy Tips on How to Stay Healthy at a Desk Job

Assess your workspace for the potential health risks listed above. Sometimes, making a few basic changes is all it takes to have a healthier workstation. Try the following strategies to combat the common health risks of sitting at a desk all day:

Plan Ahead

Going out to eat may seem convenient when working nine-plus hours a day. Yet, food portions are typically twice the size of what your body actually needs in a meal. Plus, restaurants use more salt and sugar in their foods than you would if you cooked at home.

Prepare lunch beforehand. You may also consider bringing high-protein, fiber-filled snacks into the office to keep you energized throughout the day.

Start Small

If you work on the fifth floor but get tired climbing the stairs after the first floor, try taking the elevator to the fourth for a week. The following week, take the elevator to the third floor and walk up the stairs. You can also use the bathroom in a different part of your office or on a different floor. These little efforts increase the amount of movement you get each day.

Walk More

If you take public transportation to work, you can get off at one or two stations before your stop and walk to the office. Or, if your workplace offers a pedometer program or walking challenges, sign up! This way you can keep yourself accountable for walking more and more each day.

Reduce Caffeine Intake

Coffee and soda might be common pick-me-ups at the office, but they can be dehydrating. Many caffeinated drinks are filled with sugar and empty calories. Keep bottled water on hand instead. It keeps you hydrated, and it’s filling so you’ll want to eat less. Don’t like the taste of water? Try adding fresh lemon, cucumber, or orange juice to give it a little flavor.

Stand and Stretch

If you feel bogged down by work that simply won’t allow you to take a walk, stand at your desk and stretch. Doing some basic stretches can help reduce tension and stress in your muscles. Be sure to watch your posture, too. You may want to switch out your chair for one that provides proper lumbar support.

If you’d like to learn more about the health risks of desk jobs and how to counter these risks, Wellworks For You is here to help. We offer a variety of comprehensive programs to improve health and wellness. Contact us today at 800-425-4657 to learn more.

Employee Nutrition & Health

How Important are Dietary Supplements?*

Have you seen the rows of supplements at almost every store you visit? Whether you’re at the grocery store, pharmacy, or Target, there’s no shortage of products to choose from. With so many supplements to choose from, it’s hard to know what you need and what’s safe.

Who Needs Supplements?

Most healthy adults don’t need any form of supplements. This is especially true if you consume a wide variety of foods, including fruits and vegetables. However, some groups are more at risk for nutrient deficiencies that could benefit from supplements.

As people age, their ability to absorb nutrients decreases. Older adults may need more vitamins and minerals, such as vitamin D, vitamin B12, and calcium.

People who follow specific diets such as vegan, vegetarian, or even just picky eaters may lack certain nutrients. If you’re someone who avoids certain foods, it’s a good idea to research what supplements you may need.

Another at-risk category is women who are pregnant or nursing. Folic acid helps prevent specific birth defects during pregnancy. Nursing children may need more vitamin D than what’s found in mom’s breast milk.

Are Supplements Safe?

While dietary supplements may be regulated by the U.S. Food and Drug Administration, they’re treated as food – not medicine. This means that companies don’t have to make sure their product works, they can just say it does.

Ensure you’re buying your supplements from trusted sources and discuss dosage amounts with your doctor before taking any. You can have too much of a good thing – including vitamins and minerals.

Do They Boost Your Immune System?

Everyone has heard the claim that vitamin C will keep a cold away. But does the research support this claim?

There are nutrients that are important for a healthy immune system, such as vitamin D, E, C, and zinc to name a few. As long as your diet includes these key components, you don’t need to worry about supplementing them.

The best thing you can do for your health today is to eat nutritious foods, enjoy the sunshine, exercise regularly, and maintain a healthy weight. Working with a health coach is another great option for improving your well-being. If you’re concerned about nutrients you may be missing, talk to your doctor about getting blood work done.

Sources

https://newsinhealth.nih.gov/2021/12/do-you-need-dietary-supplements

Disclaimer: Always check with your doctor before implementing new supplements into your diet.

Employee Nutrition & Health

Learn more this November about Pancreatic Cancer*

How familiar are you with pancreatic cancer? Pancreatic Ductal Adenocarcinoma (PDAC) is not discussed as often as other cancers, but is the 11th most common cancer that impacts over 60,000 Americans each year. Although it is currently not as prominent as other diagnoses, it projects to become one of the top leading causes of death by 2030. Take some time this November during Pancreatic Cancer Awareness Month to gain awareness, become informed, and find ways you can get involved.

What is Pancreatic Cancer?

The human pancreas is an organ that sits behind the stomach. There are two important types of cancer diagnosis to understand. Most pancreatic cancers are exocrine cancers. This means that exocrine cells in the pancreas start to grow out of control. Another less common type of pancreatic cancer involves Pancreatic Neuroendocrine Tumors, which start in the endocrine cells of the pancreas. These cells make up a smaller percentage and produce important natural hormones, such as insulin and glucagon.

Who is at risk of Pancreatic Cancer?

Both types of pancreatic cancer have very different outcomes and treatments. Although true causes are still generally unknown, awareness surrounding the risk factors is the first step towards prevention. Roughly 10% of cancer cases are considered hereditary, but most cancers are caused randomly or through external factors. Individuals who have the following risk factors are more likely to develop pancreatic cancer.

  • Long-standing diabetes
  • Chronic and hereditary pancreatitis
  • Smoking
  • African-American or Ashkenazi Jewish ethnicity
  • Over the age of 60
  • Males slightly more likely than females
  • Diets high in red and processed meats
  • Obesity

Although research has produced encouraging recent developments, diagnosing pancreatic cancer can be challenging without the availability of universal standard testing. That’s why it is important to discuss any changes in weight, nausea, stool, or appetite with your doctor. Through the use of different image screenings, as well as tissue samples, doctors can make a proper diagnosis.

Find ways locally to get involved, including volunteering, being an advocate, or organizing an event. With only a 10% five-year survival rate after a pancreatic cancer diagnosis, now is the best time to get the word out.

Sources:

https://www.pancan.org/facing-pancreatic-cancer/about-pancreatic-cancer/

https://www.cancer.org/cancer/pancreatic-cancer/about/what-is-pancreatic-cancer.html

Employee Nutrition & Health

October is Breast Cancer Awareness*

Take a moment to educate yourself about breast cancer this October during Breast Cancer Awareness month. 1 in 8 women in the United States are diagnosed with breast cancer in their lifetime, and it’s estimated over 40,000 will die from it this year. However, this issue doesn’t impact women alone. Although rare, men can develop breast cancer. The best solution is to be informed, aware, and to get screened often (men too!) – especially if it runs in your family.

Some common risk factors such as gender, race or ethnicity, age, and family history of breast cancer may not be in your control. However, others may be things you can change. Understanding the facts surrounding actionable and non-actionable risk factors can help you lower your risk.

Other risk factors for breast cancer:

  • Previous chest radiation
  • Benign breast disease
  • Lobular Carcinoma In Situ (LCIS) growth
  • DES (Diethylstilbesterol) exposure
  • Early menstrual periods
  • Late menopause
  • Non-child birth or first child birth after 30
  • Dense breast tissue
  • Long-term estrogen and progestin medicine use, post-menopause
  • Excess weight, post-menopause

Educate yourself on the signs and symptoms of breast cancer. You should know what’s normal on your body – and what’s not. Any changes in the skin, color, size, or possible lumps are worth getting checked out. Moreover, get to know your family history and if any close family members have had breast cancer. Being aware of your risk level is the first step in early detection. Most importantly, don’t skip on your yearly physicals! Your Primary Care Physician may be able to recognize any changes you may have overlooked. For more information regarding breast cancer, visit the National Breast Cancer Foundation website.

Sources:

https://www.dosomething.org/us/facts/11-facts-about-breast-cancer

https://breastcancernow.org/information-support/have-i-got-breast-cancer/signs-symptoms-breast-cancer

Employee Nutrition & Health

Wellworks For You Mobile App Update Release*

This week our mobile app gets even better. Wellworks For You released a major update for our mobile app users with a continued focus on increasing participation, creating a better user experience, and ensuring ease of use. Let’s take a look at a few of the updates you’ll find in the latest version.

Team Cheering for Challenges

The newest addition to the Wellworks For You mobile app is Team Cheering for Challenges. This functionality will allow users to cheer for their teammates within challenges to create an encouraging community environment.

Push Notifications

Sometimes we all need a gentle reminder. That’s why we’ve made communication simpler and easier with push notifications. Use these reminders for health coach appointments, motivation to participate in challenges, or program requirement status. These reminders can be turned off and on within the Communication Settings of your mobile app.

Uploading Forms

We want to make it as easy as possible to submit the necessary forms and paperwork. With our newest app update, you can now upload forms within the mobile app. Once a form is uploaded, you will get a confirmation message that it was received and another update when it has been validated.

Contact Us

It’s now easier than ever to contact your account coordinator. We’ve added functionality to contact or upload a form directly to your coordinator within the mobile app.

Log Workouts

Within the Activity portion of our mobile app, you will find the ability to manually log and track your activity minutes. You can choose from 9 different activities and log the hours/minutes of the duration.

Wellsource

For users with access to the Wellsource Health Risk Assessment (HRA), we’ve made it easier to complete it directly in the mobile app.

Ensure your Wellworks For You mobile app is updated to the most recent release by visiting your phone’s app store today.

Employee Nutrition & Health

Focus on Preventive Medicine: Why you need a Primary Care Physician*

According to Reuters, there has been a 2% decline in the last decade of individuals who do not have a primary care physician (PCP). While 2% seems fairly low, to provide perspective, that translates to millions of people, or about the entire population of New Jersey. It’s been reported that this decrease is coming from the younger, “healthier”, population. There are more benefits than just “checking off the annual physical box”, that accompany establishing a relationship with a PCP.

What is a Primary Care Physician (PCP)?

PCP stands for primary care physician. A PCP is a healthcare professional that is there to assist you in managing your health. This person would be someone you can contact if you have a medical non-emergency inquiry. The benefit of having a long-standing PCP is the relationship and trust that is built over the years. As a healthcare professional, they will be able to provide advice and suppt to your questions over the years. Your PCP will know your history and be able to make suggestions based on what has or has not worked best in the past. PCPort can span a multitude of topics including your current health, your medical history, your family’s medical health history, treatment, preferences, daily challenges you may be facing, and your personality and lifestyle.

Studies have shown that individuals with a PCP are much happier and healthier than those without one. There is about a 10% boost in patient satisfaction within healthcare when they have their own PCP provider. Finding the right PCP can seem daunting, however, your local practice should be able to assist in guiding you in the right direction, along with confirming insurance coverage. There are many different types of PCP’s including family practitioners, pediatricians, internists, geriatricians, obstetricians, gynecologists, and nurse practitioners.

Benefits of using a Physician Results Form  

While implementing and creating programs with clients at Wellworks For You, one option we provide tracking for is the Physician Results Form. The Physician Results Form is an alternative method of completing a biometric screening. Participants can go to LabCorp, attend an onsite screening, or visit their PCP to complete a biometric screening, however, clients are often interested in advertising the Physician Results Form above the other options. The reason is, the establishment of a strong relationship between the participant and their doctor early on proves to be extremely important to companies and their employees. The participant simply takes the Physician Results Form to their visit, the doctor will complete the form along with their biometrics and lab work, sign the form and the participant will send this back to Wellworks For You. From there, we will enter all the data into the participant’s Wellness Portal so that participants can track their progress and health goals year over year.

This form can also serve as an aid to further conversations between the participant and physician, including a review of their lab work, ensuring all of their preventive care visits are up to date, and checking in on specific medical conditions that require attention or advice. Wellworks For You also offers a Biometric Review Form, which can be used if the participant completed their lab work elsewhere. They can then take their lab work and the review form to their PCP, where they can discuss the metrics and any next steps, if necessary. The PCP will then sign this form, and the participant will return to Wellworks For You for credit.  

Your PCP will be an aid to you to ensure you are staying healthy and is there to provide support when a health issue does arise. Creating a relationship with a primary care doctor will significantly impact a participant, and can lead to a deeper understanding of their overall health and establish accountability for goals. It has been reported that 89% of patients value their relationship with their PCP and that the access to a PCP has shown to be highly effective patient outcomes. All in all, there are many positives and benefits of establishing a PCP relationship, and Wellworks For You is here to assist in tracking the visits and the metrics collected year over year!

Sources

https://my.clevelandclinic.org/health/articles/16507-the-importance-of-having-a-primary-care-doctor
https://www.reuters.com/article/us-health-pcp-trends/declining-numbers-of-americans-have-a-primary-care-provider-idUSKBN1YK1Z4
https://www.elationhealth.com/independent-practices-blog/patients-value-pcp-relationship/

Employee Nutrition & Health

How to Start Running for Beginners:  The Lazy Person’s Guide to Running*

You’ve been doing it all wrong: Why running hasn’t worked for you, and a method to fix it!

Have you ever wondered how people actually enjoy running? Maybe you’ve scoffed at those who obsess over pounding the pavement, while secretly wondering if there might actually be something to it.  

Or maybe you’re one who has experienced too many failed attempts at running and has frustratingly decided you’re “not made for running.”

Maybe it’s time you try something new.

How-To-Start-Running-For-Beginners.jpg

Maybe it’s time you learn how to start running for beginners. So many would-be runners try to start as if they’re already professionals. They think that the right shoes and enough gumption will accomplish their goal. But after 2 weeks of sore muscles, painful runs, and little results, most simply give up.  

But you can succeed.  With the explosion of running resources and programs, success has never been closer!  

One of the most used and celebrated running programs for beginners is the “Couch to 5K” program. Thousands of serious runners made their start with the couch to 5K methods that walk you through how to start running for beginners.

How to Start Running for Beginners: Methods Made Easy

The couch to 5K program has broken down running into manageable chunks that enable anyone to go from sitting on the couch to running a 5K. That’s 3.1 miles, non-stop.  Did you ever think that would be possible? It is.

Here’s why it works so well:

Starts Off Slow

When learning how to start running for beginners, you need to find a program that doesn’t have goals that are so difficult to attain that you give up after the first two weeks.  

The couch to 5K program starts off with a combination of walking and jogging. The distances are manageable and the increase is gradual. This allows your body the time to strengthen itself naturally. Your muscles, bones, and lung capacity are stretched just slightly with each session.  

Only 3 Times a Week

Adding another hour block of responsibility to your daily routine is sometimes simply not possible. The couch to 5K program doesn’t require that. It requires just 30 minutes, 3 times a week. Anyone can do that.  Coincidentally, this is the recommended time of exercise for someone wanting to maintain optimal health. In fact, the American Heart Association suggest just 75 minutes of running each week to prevent cardiovascular disease.

Provides Choices Within the Program

The couch to 5K method allows you to track your running by time or by distance, whichever is easier for you. There’s also an option that has broken the times down for treadmill running. There are numerous apps now available that have been designed specifically to fit the couch to 5K program, making it even more convenient to choose the plan that’s right for you.  

Only 9 Weeks Long

We’re not saying you have to give up a year of your life for this. It only takes 9 weeks to get yourself up to effortlessly running 3.1 miles within 30 minutes.  

Doesn’t that sound good? In a little over 2 months you could be the one telling your co-workers that you actually enjoy running!

Check out this site for more great tips on how to start running for beginners. And, as always, Wellworks For You offers the help you need--from nutritional tips to motivational quotes--anything to keep you moving and keep you well.

Employee Nutrition & Health

Five Important Facts You Should Know About Summer Health and Safety*

Summer: it’s a time to relax, go on a vacation and enjoy the splendor of the outdoors. It’s also a good time to brush up on summer health and safety tips. While pool parties, boating excursions and hiking adventures entice a spirit of playfulness and fun, they can present dangers that even the savviest adults can overlook. To help keep employees out of harm’s way this summer, equip them with a few, simple summer safety hints.

Five Summer Health and Safety Tips for Success

To maximize health and safety this summer, Wellworks For You is here to help employers empower employees with summer safety tips. To eliminate concerns, all it takes is a little education, a lot of water, and protection from pests, rogue automobiles and the sun.

Here are five summer safety tips for the workplace (and beyond):

Summer Healthy and Safety Tips
  1. Sunscreen and Seek Sun Safely - One of the best things you can do to ensure your skin health and safety this summer is to sunscreen up. According to the American Academy of Dermatology Association, 9,500 people receive a skin cancer diagnosis annually. To keep your skin protected, always apply a sunscreen with a minimum SPF of 30. Whenever possible, wear a hat and seek refuge in the shade. Capturing a little Vitamin D via the sun is okay, but keep exposed skin to a minimum.
  2. Splash Safety for Everyone - Many times as adults, we’re cautioned about the dangers of children around water. While it’s vital to ensure a pool is protected with a four-foot fence to keep little ones safe, there are other factors to consider surrounding water safety. If you’re an adult, make sure that when swimming this summer, you do so in a pool or hot tub with appropriate amounts of chemicals to avoid skin problems or other possible more serious conditions.
  3. Bug Protection Basics - Sadly, the summer is a favorite season for bugs. Mosquitos, a notorious nuisance to outdoor summer events, carry a number of pesky illnesses and diseases. To protect yourself, use a bug repellent to keep mosquitos and other cumbersome critters at bay.
  4. Fitness Precautions to Pay Attention to - It’s admirable to stay healthy during the summer when travel, changing schedules and heat can deter individuals from remaining on track. To ensure your health and safety, it’s important to remain hydrated, wear protective gear—helmets, sun coverings, reflective gear—and be aware of your surroundings, especially in congested areas.
  5. Hydrate, Even When It’s Late - Water in the morning, water in the evening, water at suppertime! No matter whether it’s sunny, overcast or late at night, higher summertime temps warrant more hydration. Experts recommend consuming a minimum of two to four liters of water (preferably more) per day to prevent dehydration.

More Health and Wellness Tips

If you’ve enjoyed these summer health and safety tips and would like recommendations for maximizing wellness during every season, Wellworks For You has exactly what you’re looking for. As leaders in comprehensive workplace wellness programs, we promote health, safety and overall suggestions on optimizing wellness for employees in and out of the office.

To get started, simply call us at 800-425-4657.

Employee Nutrition & Health

Five Feasible Solutions for How To Quit Smoking*

Despite increased awareness of the risks of smoking, a recent study revealed that almost 20% of adult employees smoke during work hours. Why do they smoke? Nicotine can produce a calming or pleasant effect that many claim, “calm the nerves.” Others may say that smoking helps to keep them awake during work. No matter the justifications for smoking, research proves that nicotine, whether absorbed through smoking or vaping, is harmful to the body. By helping employees find tools and techniques on how to quit smoking, employers can help promote improved health in the workplace, reduce expensive medical costs, and more.

Five Ways to Educate and Empower Employees on How To Quit Smoking

Many people, employers included, are curious about the most successful way to stop smoking. Like many things, there really isn’t one win-all solution. At Wellworks For You, we recognize that the best smoking cessation program for the workplace needs to be one that addresses the specific needs of each individual.

As an employer, offering a smoking cessation program for the workplace is a wonderful way to demonstrate support for employee wellness, reduce illness and modifiable chronic diseases, and can end up saving money on expensive health premiums and healthcare costs.

Ready to help learn about how to quit smoking? Here are a few ways to help employees find their personal method toward quitting vaping and smoking:

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  1. Resources and Reliability
    To add a level of transparency and authenticity, offering employees personal testimonials of success stories about quitting smoking can be a source of inspiration and encouragement. In addition to shared real-life experiences, providing the aid of a personal health coach who specializes in smoking cessation provides an accountable, reliable resource for employees seeking to kick a nicotine habit.
  2. Power in Numbers
    Working as a group has a tremendous impact toward reaching wellness goals. A group setting invokes camaraderie among coworkers joined in the common endeavor to quit smoking.
  3. Individual Challenges
    Some personality types are well-suited to solo challenges. In these instances, a smoking cessation program can be customized on a personal level. Rewards when particular milestones have been accomplished are often positive and successful motivators for individual-minded employees on the pathway to quit smoking.
  4. Medications
    Medication may be helpful in certain scenarios based on the longevity and amount of nicotine used by certain employees. Those who have smoked large quantities of cigarettes for a number of years may potentially benefit from aids to stop smoking, such as nicotine replacement, or other types of supplements or medication designed to reduce cravings.
  5. Behavioral Therapy
    Certain therapeutic modalities, such as cognitive behavior therapy, has been shown to be effective in helping individuals to stop smoking.

Quitting Smoking Saves More than the Life of The Smoker

While eliminating nicotine helps reduce the likelihood for developing a preventable chronic disease and adds benefits such as improvement in teeth, gums, and lung health, when a nicotine user ceases to smoke, even more advantages occur, including:

  • Lower chance of bad breath
  • Elimination of second-hand smoke around coworkers
  • Increase in pocket change
  • Stronger immune system
  • Better cardiovascular health

If you’d like to learn more about how to help employees quit smoking, Wellworks For You can help. In addition to offering customizable smoking cessation programs, we also have a diverse range of programs to help newly non-smokers to continue to improve their health, such as health risk assessments, fitness and nutrition, education and ideas, and much more.

Please contact us any time at sales@wellworksforyou.com or call us at 800-425-4657 for more information.

Employee Nutrition & Health

10 Types of Brain Food to Fuel Your Mind in More Ways Than One*

“Brain food” or “food for thought” are expressions with more meaning behind them than you might expect.

According to a recent Harvard Health story, 95% of serotonin is produced in the gastrointestinal tract. In other words, it truly matters what you put into your body. This brings to mind another favorite metaphorical expression: “You are what you eat.” To help boost both brain and body health, there are a few staples you can easily and mindfully integrate into your daily diet.

10 Brain Foods to Boost Mental Health, Focus, and More

Here are 10 foods that boost your brain functions and give you a healthy glow:

  1. Nuts
    Nuts are loaded with vitamin E, which has been shown to help prevent cognitive dysfunction particularly for older adults. Walnuts, in particular, have been shown to improve mental performance; the omega-fatty acids further support healthy brain function.
  1. Whole Grains
    The brain requires energy to perform properly. Whole grains provide some of the best fuel for the body by slowly releasing glucose into your bloodstream. Consider this a gradual energy blast that will keep your brain consistently active and alert throughout the day.
  2. Fish
    Fish is the quintessential brain food. Oil-rich fish contain a high concentration of omega-3 fatty acids, including EPA and DHA. These support memory, brain function, and neurotransmitter regulation, which increases your ability to focus.
  3. Eggs
    Egg yolks are an excellent source of choline, which supports the neurotransmitters that regulate memory. The protein in eggs is great for building overall cognitive function. Plus, the B vitamins in eggs reduce blood levels of homocysteine, a compound associated with Alzheimer’s disease and cognitive impairment.
  4. Blueberries
    Blueberries, as well as other dark berries like black currants, house vitamin C, brain-healthy antioxidants, and protective compounds called anthocyanins. Eating blueberries has also been shown to delay memory loss.
  5. Flaxseed
    Alpha-linolenic acid (also known as ALA) is a fatty acid that can improve the function of the cerebral cortex. Flaxseeds are the single strongest source of this healthy fat. Flaxseed intake can increase the brain’s ability to process sensory stimulation and information.
  6. Spinach
    Spinach, the “superfood” poster child, is loaded with vitamins and minerals that support brain health. Leafy green vegetables, in general, are associated with reducing cognitive decline.
  7. Pumpkin Seeds
    Pumpkin seeds have a high concentration of zinc, a mineral that enhances memory and thinking capabilities. These seeds are also rich in magnesium, tryptophan, and B vitamins, all of which promote mental and emotional stability and reduce stress in the body.
  8. Broccoli
    Broccoli is an excellent source of vitamin K and includes glucosinolate compounds. Vitamin K improves brain power, while glucosinolates have been shown to slow down the degeneration of acetylcholine neurotransmitters, which are needed for a healthy central nervous system and memory function.
  9. Sage
    The compounds in sage help to maintain acetylcholine. Furthermore, studies have demonstrated an association between sage and optimal concentration abilities.

Additional Food for Thought

Collectively, the healthy brain foods above can:

  • Improve cognition
  • Reduce the risk of certain diseases
  • Function as powerful antioxidants for your body
  • Improve memory
  • Maintain healthy blood pressure

Providing brain food tips is only one of the many services Wellworks For You can offer companies. We offer diverse, comprehensive, and customizable wellness programs that include health coaching, wellness challenges, health-fair management, e-learning series, and much more.

At Wellworks For You, we specialize in helping companies like yours maximize employee wellness rates in order to achieve quantifiable health improvements in the workplace and beyond.

To learn about how Wellworks For You can boost overall health in your work environment, reach out to our wellness experts or call us any time at 800-425-4657.

Employee Nutrition & Health

5 Healthy Ice Cream Alternatives*

Whether you want a smooth, creamy ice cream-mimicking substitute or a cool, fruity frozen juice snack, WellWorks For You has great ideas for healthy ice cream alternatives.

A healthier lifestyle is always a good thing to strive for, and it will make you feel better in the long term. But sometimes in the moment, all you really want is something rich, creamy, cold, and decadent--ice cream. After you indulge, you may have some regrets, wishing you had stuck with your healthy regime. It just feels like you can’t win. Or can you?

You will be amazed at how satisfying these healthy ice cream alternatives are and how good you will feel after eating them. Feeling indulgent and healthy at the same time is possible after all!

5 Healthy Alternatives to Ice Cream

When you get a craving for something cold, sweet, and creamy, you won’t have to deny yourself--try these healthy ice cream substitutes.

Banana Ice Cream

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Have you tried frozen banana ice cream yet? In recent years, this healthy ice cream alternative has become a bonafide household classic. For a healthy ice cream choice, simply freeze bananas and blend them into a creamy consistency. For added flavor, we recommend dark chocolate or a spoonful of peanut butter. Did we mention that frozen banana ice cream is also a great way to repurpose those bananas that are getting a little too soft and brown to be enjoyed fresh?

Cashew-Based Ice Cream

Cashews and cashew milk are rich, creamy, and mild-flavored. That makes them an ideal healthy alternative to ice cream. To make a thicker, denser vegan ice cream, we recommend starting with whole cashews; soak them for 12 hours, then blend with water and other select ingredients--salt, cocoa butter, vanilla extract, etc.-- process in an ice cream maker, and allow the mixture to harden to a frozen, scoopable consistency in the freezer. Using store-bought cashew milk will make for a thinner, silkier consistency than whole cashews--try both methods, and find your favorite!

Coconut Milk Ice Cream

Similar to cashew milk, coconut milk can serve as a stellar dairy substitute. Its texture is naturally comparable to milk, plus it adds a subtle coconut flavor that can be complemented by the addition of light sweeteners and flavors. You could go sweet by stirring in chocolate or caramel, or you could go fruity and add pineapple or mango. And, it’s loaded with good fats that satisfy cravings.

Italian Ice

Sometimes, you want healthy alternatives to ice cream that mimic ice cream--like the previously mentioned cashew and coconut milk substitutes--and other times, the best idea is to replace ice cream with a totally different frozen dessert. Most people have tried italian ice--but many probably don’t realize that this refreshing summer favorite can be surprisingly healthy. By freezing juice and shaving into a spoon-ready consistency or adding juice and flavor concentrates to shaved ice, you can create a delicious treat that only contains natural fruit sugars and no added ingredients!

Frozen Fruit Pops

While we’re making delicious frozen fruit desserts, why not bring back a childhood summer classic and make popsicles? Mix and match fruit juices or purées of any kind -- cherry, strawberry, orange, pineapple. You could swirl in some yogurt or coconut milk for a healthy take on the classic creamsicle. Just pour into popsicle trays and freeze. So simple!

Let’s face it: a summer without dessert would be a pretty sad summer. But indulging doesn’t mean you have to consume lots of sugars, fats, and dairy. With these healthy ice cream alternatives in your arsenal, you’ll be able to enjoy a frosty treat in delicious, healthy style.

If you’d like assistance promoting health and wellness in your life or workplace, please contact us at Wellworks For You-- we’ll be glad to provide you with the effective services you need.

Employee Nutrition & Health

10 Fall Fitness Challenge Ideas You Didn’t Know About*

There’s something invigorating about the fall season—the foliage exhibits its colorful splendor, the air becomes crisp, and the anticipation of a new year begins. What better way to revive your wellness goals than by implementing fall fitness challenge ideas inline with the new season?

To help maintain the enthusiasm for wellness in the workplace, implement wellness challenges to motivate employees. Check out 10 wellness challenges surrounding the best in fall fitness fun.

10 Fun Fall Fitness Challenge Ideas Designed for the Workplace

Wellworks For You specializes in creating interactive wellness challenges for the workplace. The Healthy Habits Gamification Challenge, for example, is a highly-customizable wellness challenge type that can be points-based, team-oriented, or tailored to individuals, and includes options for several different themes.

In addition to the challenges managed by Wellworks throughout the year, create fun, internal challenges with your coworkers to get the most out of fall fitness in the workplace. Some examples include:

  1. Run or Walk a Fall 5K
    Many 5K runs ramp up around the fall season. Consider implementing an incentive for employees who sign up and train for a 5K of their choice.
  2. Pick Your Way to Health
    If picking a 5K is too ambitious, partner with a local u-pick fruit farm. Encourage teams to pick and package fruit during a certain time frame and donate the majority of their pickings to charity.
  3. Rake Up Fitness Points
    The fall foliage is beautiful yet bountiful, shedding onto the sidewalks and streets. Offer prizes to employees who rake and bag the most fall leaves. Again, this can be a great philanthropic opportunity for employees who are capable and offer to do yard work for those who are unable.
  4. (Pre) Walk Off the Holidays
    To help ease the effects of overindulging during the holidays, a walking program is the perfect preventative weight loss/weight maintenance fitness challenge.
  5. Choose Your Own Adventure
    Create a weekly “fitness fishbowl” challenge. Have the office vote for their favorite type of exercise out of these five choices: running, ballet barre, yoga, walking, and strength training. Over the next month have each team pull a random fitness routine to complete; teams can alternate weekly.
  6. Turn-up Tournament Time
    Whether it’s ping-pong, softball, badminton, or volleyball, creating a team tournament challenge is often a favorite selection among fun fitness challenge ideas.
  7. Hunt for Treasure
    Who says treasure hunts are only for kids? For employers looking for weekly fitness challenge ideas to spur participation, hiding “treasures” that can only be tracked by a walking or running smartphone app is an ingenious way to encourage exercise.
  8. Launch During Lunch
    Encourage employees to take advantage of lunchtime fitness. Have them log what exercise they completed during the lunch hour.
  9. Pace for a Pedometer Race
    Nothing motivates coworkers like a little (or a lot) of friendly competition. Implement a fall pedometer challenge and watch walking become increasingly more popular around the office grounds.
  10. Hike and Bike
    If you have a hiking or biking trail near work, use it for fall fitness challenge ideas. Set up the challenge to begin the morning before work, during lunch, or after work. You’ll get the added benefit of breathing in some fresh fall air.

Fitness Challenge Ideas All Year Round

If you’re looking for more fitness challenge ideas for groups or individuals, Wellworks For You has just what you’re looking for. In addition to engaging, comprehensive wellness challenges designed for the workplace, we also offer a number of programs to encourage overall health and wellness for companies of all sizes.

To learn more about fall fitness challenge ideas and our Wellworks For You programs, email us at sales@wellworksforyou.com or call us today at 800-425-4657.

Employee Nutrition & Health

A 30 Day Fitness Challenge Anyone Can Conquer*

Learn about a simple, but effective way to get fit.

Have you been looking for a manageable but effective fitness challenge to help you get in shape? Starting a workout program can be tough to fit in around the craziness of daily life. It is easy to keep putting it off indefinitely--telling yourself that you will “start tomorrow” … but tomorrow never comes.

If this sounds familiar, then we have the 30 day fitness challenge you’ve been looking for. With this fitness challengeyou can start getting in shape today - no equipment or membership required. Start getting fit one step at a time!

The Pedometer 30 Day Fitness Challenge

The pedometer is the perfect fitness tool for those of us with busy lives. It provides a subtle, but effective, means of pursuing a healthier lifestyle.

The key to being healthy isn’t dramatic diets or extreme workouts. It is a comprehensive and integrated approach to wellness--and the pedometer encourages just that. People who use pedometers find themselves walking more each day and each week--rather than a sporadic trip to the gym here or there.

Here are the steps to create your own individualized 30 day fitness challenge:

Buy a Pedometer: Find and buy a pedometer to suit your needs. Pedometers can range from very simple to fairly sophisticated. You can choose from one that simply counts your steps or one that provides more information like: miles walked, calories burned, your heart rate, etc.

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Do a Test Run: Before starting your challenge, wear the pedometer for a day (or a few to get a better average) to see how many steps you normally walk.

Set a Goal: The recommended number of steps per day for a healthy lifestyle is 10,000. The average American walks 3,000-4,000. If you are in this range, 10,000 may be a good goal to start with. If your count is a lot lower, you may want to start out with a goal a little lower. Or, maybe you already walk 10,000+ per day and want to set it even higher!

Whatever the goal is, make it reasonable, considering where you are at currently--you can always do another 30 day challenge and set a higher goal!

Calculate the Increase Per Week: Determine how much you will need to increase your steps each week to reach your end goal, and use that to create weekly goals. For example, if you currently walk 4,000 steps per day, then you need a total increase of 6,000 steps. That means you need to add 1,500 steps per week.

With this simple 30 day fitness challenge you will find yourself making small changes that will add up to make a big difference in how you feel each day. You will discover that taking the stairs instead of the elevator, parking on the far side of the parking lot, and taking the long way to the bathroom can really add up. If you feel good at the end of this fitness challenge, set a new goal and keep going!

To learn more about pedometers and wellness programs, contact Wellworks For You today. Be sure to check out our Recipe eBook for nutrition tips to complement your new approach to fitness!

Employee Nutrition & Health

3 Tips for Writing an Outstanding Wellness Newsletter*

As a part of your company’s comprehensive wellness program, you may consider developing and publishing a regular wellness newsletter. This is usually done via email and should go out to your corporation’s staff mailing list. Remember that a good corporate wellness program can help your company decrease sick leave absenteeism and significantly minimize workers comp and health care costs. Education is a key component of a successful wellness program and that’s why so many corporations have begun the practice of publishing a wellness newsletter.

3 Tips for Writing an Outstanding Wellness Newsletter

1. Set Some Goals:

  • Remind employees of current challenges/incentives
  • Promote the programs you are running that month
  • Build a relationship with employees by offering them valuable information

You can also set goals for the success of your wellness newsletter:

  • Establish a regular publishing schedule (once per month is recommended)
  • Achieve a certain percentage for your open rates
  • Increase employee involvement with your wellness programs

2. Keep it Practical and Educational:

  • Recipes for healthy meals or snacks
  • Interesting statistics or infographics on health issues
  • Easy exercise recommendations

3. Encourage Engagement: While you don’t want to overburden your readers with too many calls to action, you do certainly want to use your newsletter to promote their involvement in the current programs and incentives that you’re offering through your wellness program. Always remind your employees about what’s happening at your company and how they can use those programs and tools to their advantage as they pursue a healthier lifestyle.

In addition, you’ll want to offer ways for readers to directly interact with the content in your newsletter. Here are some ideas on how to accomplish that:

  • Include trivia questions and prizes for winners
  • Prompt readers to engage with your company’s social media platforms in some way (example: Highlight the fact that a new photo album has been uploaded on Facebook, displaying pictures from your last corporate lunch and learn and invite readers to go check it out!)
  • Include a prompt or survey that your readers can respond to via email

If planning, writing and publishing a quality wellness newsletter for your corporation sounds like a lot of work, then you may want to look into hiring a wellness company to produce these for you. Call Wellworks for You to ask about our wellness newsletter and bulletin program as well as our other services that may be helpful for your company!

Employee Nutrition & Health

Health Coaching Definition- What They do for You | Wellworks For You*

Confused about health coaching?

We’ve got a health coaching definition to clarify your understanding and improve your company’s physical and financial well-being!

If the phrase “Health Coach” only brings to mind your junior high gym instructor who also taught the “Health and Hygiene” course (you remember, the class that made all the kids giggle and squirm), it’s time to think again!

What does a Health Coach do?

A health coaching definition for today highlights society’s realization that we can all benefit from someone who’ll keep us motivated and hold us accountable in our efforts to live healthier lives.

And not just any “someone”‘—an approachable authority, highly-educated in the latest health, nutrition, and exercise research, expertly trained in strategies for cultivating optimal well-being, able to bring it all into a supportive, one-on-one relationship.

Pages From The “Health Coaching Playbook”

Health Coaches don’t carry around physical playbooks scribbled full of Xs, Os, and arrows. But just as athletic coaches have plans of action to help their teams reach goals, Health Coaches have strategies to help you and your company’s staff achieve healthier living.

If they were playbook pages, these strategies might be titled...

Planning for Particulars

Health Coaches are mentors. They build one-on-one relationships in order to make wellness plans and set health goals that will work for a specific person. When it comes to cultivating healthier living, Health Coaches know “one size fits all” won’t cut it. Instead, they emphasize bio-individuality, and tailor diet and exercise plans for each person’s biological makeup and unique needs.

Full-Person Focus

Shedding a certain number of pounds or spending a specific number of hours a day in the gym are only good goals if they’re parts of a wellness plan that benefit the whole you. And Health Coaches take this holistic view. They respect the way our work and home routines, our personal relationships, even our emotional and spiritual lives all combine to shape our overall health.

Major Motivation

Doctors want you to meet your good health goals, but don’t have time to cheer you on each step of the way. That’s one gap Health Coaches fill. They are supportive allies who help you map and track your progress, identify and access all potential resources and supports, and break down external and internal barriers standing between you and better health.

Step by Step

No athletic coach expects players to hit a homerun their first time at bat or score a touchdown the first time they run the football. Likewise, Health Coaches don’t expect you to achieve total health overnight. They know sustainable health comes bit by bit, through incremental but important changes. No “miracle fixes” here—Health Coaches are with you for the long, but rewarding, haul to wholeness!

Head in the Game

Health Coaches bring not only practical experience but also specialized education and proven psychological theory to their work. Credentialed through such professional organizations as the National Society of Health Coaches (NSHC)and the American Council on Exercise (ACE), Health Coaches use academically rigorous models of behavioral change (like TTM and health belief) that are empirically proven to bring real, lasting results.

Health Coaching With Wellworks For You

According to Forbes, 70% of U.S. employers offer general wellness programs to employees. That’s up from only 58% just eight years ago! And Health Coaches have a big part to play in these programs.

Wellworks For You offers cutting-edge health coaching, among many corporate wellness programs, that help you and your valuable staff live healthier, happier lives, on and off the job—and boost your bottom line by decreasing sick leave absenteeism, workers’ compensation costs and healthcare costs. Decreased expenses and increased wellness go hand-in-hand!

Why not speak with one of our expert health and wellness consultants today about how corporate health coaching can speed your staff to health victories that benefit them and your business? Call us toll-free at 1-800-425-4657 or contact us through our website today!

Employee Nutrition & Health
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