This post will talk about how to build a killer workplace wellness program. Your employees expect that you’re going to have some type of service offering. Typically wellness programs are in place to help retain employees, and to keep them well so
that they can do the job they were hired to do.
I’m going to argue that often times wellness programs are very reactive rather than being proactive. Most employees expect some type of benefit in the form of a benefit
provider or a health care spending account. Looking at different programs that are out there, there are a few different tiers.
Your bottom or foundational tier are built around benefit providers. These are the big companies that can offer your employees partial or full coverage on services like dental, vision, or prescription medications. Depending on the provider, there may be coverage for paramedical services such as physiotherapy, massage, chiropractic care, acupuncture. These are base level services- expected by...
This post is going to talk about why squats may not be the best exercise to get a nice booty. I know what you’re thinking. “Shawna, you’re crazy because squats are one of the best exercises to get a nice derriere.” I’m not going to disagree on that. There are, however, a few reasons why they may not be right for you.
One of the reasons why might be that you don’t have great technique. You may have poor technique because a) you’ve never done squats before or b) you sit at a desk all day long. If you’re not at work, you’re sitting in your car on the way home, sitting at the dinner table or sitting on the sofa in the evening. Between all of that sitting, your hip flexors tighten, pull your hips forward and change the position of your pelvis. Even though you may know how to do a squat, you may not be able to get into the correct posture or position to do it properly. If you aren’t in the proper position, you may not be...
This post is about debunking the myth that all cleanses are healthy for you. The top reason I’ve seen people do cleanses is because they’ve overindulged. They’ve overdone it, had a big party weekend, have been eating too much junk food or haven’t been following a reasonable diet. So they feel the need to clean out all of the junk that they’ve accumulated.
Insert ad for brand name popular cleanse here…
I’ve got all of my daily vitamin C from the lemons that I’m able to have in my water with each meal. Breakfast, morning snack and lunch are complete with a pill pack with all my daily vitamin and mineral requirements. I’m able to eat a nutritious, reasonably sized dinner salad of tomato, celery and cucumber. To top off the diet, I’m able to drink as much fresh water as I want through the day.
Are you bored yet? Or full? Does that even appeal to you? I don’t know about you, but I like to eat real food. That type of...
This post is all about busting the myth that you need to be coordinated to a tee, and looking model perfect to be able to go to the gym to workout. I’ve spent more than 10 years working in gyms and that myth is absolutely not true.
Myth Buster #1
Going into a gym, you may look around and see picture perfect outfits. It’s curated tops, bottoms and shoes, where everything matches just like on Instagram. This is what you’re thinking that everyone needs to wear.
Myth? If you look model perfect, it doesn’t actually matter what you do in the gym. It just matters how you look. Your hair needs to be styled. Makeup done just so. And of course, a matching outfit. If you’re going to sweat, you need to have a light glisten all over your body.
Busted! This picture-perfect curated life is incredibly fake. If you need to be done up to feel comfortable with yourself, fill your boots. Otherwise, roll out of bed, throw your hair up in a messy bun and just...
This post is going to bust the myth that lifting weights is going to make you bulky. Many people think the only way to work out is to use light weights or do lots of cardio. I’m tired of seeing myths like this out there. There are so many women that think that they can only lift light weights or do exercises for their smaller stabilizer muscles. Then they wonder why they aren’t seeing results or losing weight.
That type of workout is filled with 1 pound dumbbell curls, elastic tubing and takes way too long to produce results, much less sweat. That’s not to say that those exercises don’t have a place. They are great for rehabilitation after an injury or to help strengthen stabilizer muscles. They are not as great for helping with weight loss or increasing muscle mass.
Working with a client the other day, I was reminded of how important it is to lift heavy weights to get real results. Especially for women, as we get older, and I mean beyond 20 or 25, we need to...
This month is all about fad busting and myth busting. We’re going to shut down some of those crazy ideas out there in terms of things that we think are good for us. Maybe they aren’t so good.
This blog post is all about green smoothies. Green smoothies are the latest fad or trend and they’ve been kicking around for a while now. We think that smoothies are really good for us, especially green smoothies. To start let’s look at how to make a delicious green smoothie with 13 simple ingredients and then let's talk about it.
**Disclaimer** Please read this post through before attempting to make this smoothie!
Start out with a blender with two cups of water, then add your desired ingredients. --For this smoothie I’m going to start with half an avocado.
-Add broccoli and kale for lots of green, lots of nutrients in both of them. You need to make sure that you have lots. I’ll also added frozen kale from my garden so it’s extra nutritious.
This post talks about four ways that you can “Marie-Kondo” your business. This month we’ve been focused on the theme of simplicity. We covered a few different topics, decision fatigue- all of the decisions that we need to make and how to cut some of those out of your day. We’ve touched on mega-batching- the idea of chunking activities together into focused blocks of time to be more productive. Then we talked about where to start, by doing your highest leverage activities first. That approach will give you the highest return on your bottom line.
This post will pull all of those concepts together and look at how you create space and openness for the ability to be more creative. If you’re on the hamster wheel and constantly moving, you don’t have the ability to have space to be creative. Or to come up with new ideas. Or to be productive. You think that you need to keep moving forward. What you really need is to slow down and to create space.
This blog post is about focusing on your highest leverage tasks first. It’s a concept that Michael Hyatt talks about and I can’t wait to dive in. This month we’ve been focusing on the idea of simplicity. We’ve covered the concept of decision fatigue- all of the decisions that we need to make. We’ve talked about mega-batching- the idea of chunking activities together to be more productive. Today we’re going to talk about where to start first.
Michael Hyatt is a productivity expert extraordinaire. He talks about doing what matters most, first. Think about what’s going to have the biggest impact on your bottom line. What activities, if you did those consistently, every day are going to drive results in your business? You probably already have a few ideas on what you need to do. There’s probably a few key areas that are going to jump out at you right away so that you can be really focused. If you do those things consistently, you should...
Welcome to this blog series on simplicity. Last week we talked about decision fatigue and all of the decisions that you have going on and the overwhelm that comes with it. This week we’re going to focus on mega-batching.
It’s a term that I learned about from Amy Porterfield about six months or a year ago. It’s the idea of taking activities and chunking them into bigger time blocks so that you can be more productive.
When I first heard about this concept, I was sceptical. I wasn’t sure how I was going to be able to apply the concept. I started to dive deeper and did my own research. I like to find out things for myself, rather than to depend on someone else’s opinion.
The idea of multitasking is a misnomer. We are falsely misled that we can do multiple things at the same time and be more productive. In some ways there are things that we can do at the same time. For example, we can go for a walk and listen to a podcast. Technically this is multitasking.
This blog is the start of a new series that’s all about simplicity. That’s cutting things down and making life easier. This post specifically is going to focus on decision fatigue. Next week we’re going to move into mega-batching and how to consolidate activities. The following week is about the highest leverage tasks that you can do- you’ll want to do these first thing. Then, we’ll wrap up the series with how to Marie Kondo your business in four easy steps.
Let’s dive into decision fatigue. If you haven’t heard of this concept before it’s the idea that you have so many things going on in a day that you get burned out. You get completely overwhelmed by all of the small decisions that you need to make in a day. I don’t know about you, but I know there’s always a ton of things going on in my day. Between my business and my personal life, I have a lot on the go. The buzz-word is to be “busy.” When you ask how...
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