Wellness Workshops

A Healthy Balance, Inc.’s Wellness Workshops are interactive programs designed to engage, educate, and motivate your team incorporate wellness into their lives both in and out of the workplace.

Topics range from nutrition and healthy eating, tips to fitting in fitness and creating a workout routine, strategies to stressing less, workplace wellness hacks, healthy-but-easy recipes, smart snacking ideas, motivation and goal setting, injury prevention and safety guidelines, to tips on striking a work-life balance.

 

Nutrition and Healthy Eating

Learn the truth about your body and how to fuel it right. These workshops are designed to educate attendees on various aspects of maintaining healthy eating habits and how to integrate this lifestyle into their own. Topics range from learning the basics of nutrition to tackling cravings and eating healthy on the go.

 

Nutrition Nuts And Bolts

Nutrition seems pretty straight forward, right? Eat fruits and veggies, don’t eat processed food, limit your fat intake, keep your portions in check, eat when you’re hungry and stop when you’re full. So why does it get so confusing and how does making the right food choices become such a daunting chore for so many of us? While the basics are pretty simple to implement, proper eating and nutrition really is a science (food science!).  In Nutrition Nuts and Bolts we’ll be breaking it down to the basics, explaining how nutrients impact your health, and clearing up the confusion around media and marketing.

Take Away Objectives: 

  • Breaking it down to the basics of nutrition and healthy eating.
  • Set the records straight on carbs, fat, protein and how they impact your overall health and wellness.
  • Debunking the media myths and marketing confusion around what is actually healthy.
  • Showing you how to make healthy “swapportunities” to maximize your nutrient intake on a daily basis.

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Food And Mood: You Are What You Eat

Have you ever noticed that when you eat better, you feel better, have more energy, and want to keep eating better? Have you ever fallen into the cycle of unhealthy food choices, feeling sluggish, and craving more junk food? You are what you eat, or at least you are impacted by what you eat. We’ll be talking about: how to break the cycle, the chemical connection between your mood and food choices, and what foods can actually boost your mood and energy levels.

Take Away Objectives:

  • Identify the chemical connection between food and mood and learn what factors impact this cycle.
  • Identify ways to break the cycle and kick cravings to the curb.
  • Find healthier alternatives and outlets to alleviate stressful eating and stay satisfied.

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The Truth About Carbs

Carbs. Whether you love them, hate them, hate to love them or just don’t know enough about them to make a decision, they play an important role in our daily eating habits and our health. Did you know that they are our body’s preferred energy source? Learn the truth and put an end to your carb confusion once and for all!

Take Away Objectives:

  • Learn the health benefits and functions of carbohydrates in your body.
  • Discover the role carbohydrates play in energy, metabolism and nutrition.
  • Understand the different kinds of carbohydrate sources and how to strike an optimal balance in your meals and snacks.

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Gluten Free Living

There’s a lot of buzz around going gluten free, and there’s also a lot of confusion about it!  Are there health benefits to going gluten free? Can it help you lose weight? Is it really just for those with celiac disease, gluten intolerance or wheat allergies?  Learn what it means to go gluten free, what gluten is and how it impacts your health, and what your options are once you go gluten free.

Take Away Objectives:

  • Understand celiac disease, gluten intolerance and wheat allergy and the implications on your health.
  • Learn the facts and myths behind following a gluten free diet and find out if it’s right for you
  • Discuss alternative products to your favorite foods.
  • Learn what to look for on the food label and learn where gluten might be hiding.
  • Find recipes and easy swap outs you can make.

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Diabetes 101

Diabetes is a lifelong, chronic condition that affects how your body uses glucose, or blood sugar. There are several types of diabetes and the symptoms, complications, and treatment plans differ among individuals. With diabetes, the body either does not make enough insulin or can’t use its own insulin effectively, causing high blood sugar. While there is no cure, Type 2 Diabetes (the most common form) can be prevented and controlled through regular physical activity, healthful eating and achieving a healthy weight.

Take Away Objectives:

  • Understand the basics of diabetes including the causes, symptoms and complications of uncontrolled high blood sugar
  • Identify ways to control blood sugar levels, such as: how to correctly identify and limit large portions of refined carbohydrate-rich foods, understand the basics of “carb counting” and identify sources of hidden sugar
  • Learn how to create balanced meals that incorporate all the foods groups to prevent blood sugar spikes
  • Recognize the importance of exercise: how it effects your blood sugar levels, helps to reduce medication dependence, reduces your risk for other chronic diseases and how regular physical activity can make living with diabetes manageable

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Ditch the Diet: Healthy Eating for Life

If you’ve tried dieting to lose weight fast, you’ve probably found that you end up gaining the weight right back. Unfortunately, when it comes to eating healthy to achieve your weight goals, there’s no quick fix.

Learn how you can more easily incorporate healthy eating into your life to keep the pounds off long term.

Take Away Objectives:

  • Understand the consequences of dieting
  • Review nutrition basics
  • Learn what steps you can take towards healthier eating
  • Find out ways to boost your metabolism
  • Learn how to calculate your individual calorie needs
  • Review how to plan your meals and snacks

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Mastering Meal Planning: Take the Guesswork out of Healthy Eating

Do you struggle with knowing how to plan your meals? Are you concerned about eating too much fat or not enough protein? We’ve all heard different facts about nutrition out there, so it can become confusing when you’re trying to practice healthy eating on your own. Learn how you should be planning your meals and snacks throughout the day to ensure you’re getting the right balance of nutrients to get the most out of your meals and stay fueled throughout the day.

Take Away Objectives:

  • Learn simple steps towards eating healthier and making well-balanced meals and snacks
  • Determine how much you need to eat based on your health goals and calorie needs
  • Improve your meal planning skills to make healthy eating fit your lifestyle, which will save you time and money
  • Establish structure in your daily eating habits to eat well-balanced meals and snacks, incorporating all macronutrients

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Decoding The Nutrition Label

There’s a lot to read on a nutrition label. There are lots of numbers and percentages that may not be clear, confusing health claims, and commercials replaying in the back of your head.  Learn what to look for, what the numbers mean, and how to distinguish the fact from fiction among health claims on the package.

Take Away Objectives:

  • Learn how to read the food label and understand how it impacts your personal health choices.
  • Be able to decipher marketing schemes from truthful health claims.
  • Understand what all the numbers mean and how they apply to your needs.
  • Master the skill of scanning a food label and identify whether a food is healthy.

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Navigating The Aisles

The grocery aisles can be a confusing place with all the sales, specialty items, hundreds of brands, and produce you don’t know how to select never mind cook! Let us help you take the stress out of navigating the aisles and become a confident shopper. Learn how to navigate the store quickly and efficiently to see right through those marketing schemes and get the best quality foods for your dollar.

Take Away Objectives:

  • Review how to read the food label and to compare brands to get most nutritious choices.
  • Learn tips and tricks to identify marketing schemes from real health claims.
  • Be savvy about comparing products so you can purchase the healthiest choices at the best prices.
  • Shop strategically to put together quick and easy meals at home.

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Healthy Eating on a Budget

The term “investing in your health” can be quite literal, but it shouldn’t break the bank, and it doesn’t have to! A family of 4 spends between $146 – $289 week on groceries, but wastes over $600 per year on food that goes uneaten. That doesn’t even count dining out and convenience food. With some planning and knowledge of what to look for you and your family can eat right and fit in an occasional treat, all while keeping your bank account in shape.

Take Away Objectives:

  • Learn ways to tackle your healthy budget barriers such as going organic, healthy grab-and-go snacks, dining out, and shopping in season
  • Discover money saving apps and websites
  • Master savvy shopper strategies to save you money in the store
  • Create a weekly grocery store game plan to keep you on track

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Road Rules: Healthy On The Go

No one said staying healthy was easy, especially when you’re on the go! Stop hitting the drive through to grab fast food you’ll regret and learn to pack food to fuel your day. Once you learn the rules of the road you’ll be able to: identify your healthy eating road blocks, plan ahead for smart snacks to ward off hunger, and be able to find healthier alternatives to dining out. So whether you’re working on the road, always on the go, or just have a lot on your plate there are simple strategies you can incorporate into your routine to make healthy eating a part of your busy schedule.

Take Away Objectives:

  • Understand the importance of proper nutrition & it’s role in your overall health.
  • Identify your healthy eating road blocks and develop strategies to plan ahead.
  • Pack smart snacks and easy meals to ward off hunger and be able to find healthier alternatives when dining out.
  • Learn how to incorporate simple strategies you can incorporate to make healthy eating a part of your routine.

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Metabolism Demystified: Making Your Metabolism Work For You

Feel like your metabolism is non-existent? Looking to boost your calorie burning capacity? There are many factors, such as genetics, age, body composition, activity level, and your eating habits that impact your metabolic rate. Some we can change, some we can’t. We’ll help you to understand the science behind metabolism, how to calculate your individual calorie needs and identify lifestyle habits that may be wreaking havoc on your metabolism.

Take Away Objectives:

  • Understand the science behind metabolism and how to calculate your individual metabolic needs
  • Learn what factors can impact your metabolic rate and which ones you can control
  • Identify lifestyle habits that may be slowing your metabolism and how you can make small changes to get yours revving again

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Get Your Fill of Fruits and Veggies

Fruits and vegetables are vital to our bodies and yet most people don’t consume enough each day. They are important for reasons such as: digestive health, lowering cholesterol, reducing risk of type 2 diabetes, and assisting with weight control. They are high in fiber and provide beneficial antioxidants, vitamins and minerals. Learn more about the importance of fruits and vegetables, and how you can reach the recommended 5 – 10 servings per day.

Take Away Objectives: 

  • Learn about the various nutritional benefits of fruits and vegetables and how that impacts your overall health
  • Determine what qualifies as a serving size for different kinds (fresh, cooked, dried, etc)
  • Understand the best seasons and storage techniques for a variety of fruits and vegetables
  • Learn how to increase your intake, including easy swaps you can make to reach 10 servings a day

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“Swap”-portunities for Healthier Eating

When you’re looking to incorporate healthy eating into your life, you need to consider all aspects that involve food. Some challenges include dining out, snacking, and even homemade foods. Whether it’s not knowing what the healthier options are at a restaurant, figuring out better snack options to fill you up, or questioning what ingredients you can swap out for healthier ones, we’re here to help you learn how to more easily handle these situations to continue making healthier choices.

Take Away Objectives:

  • Learn tips for making healthier choices when dining out
  • Gain insight on how to choose the healthiest takeout, even when trying unique cuisines
  • Find out about lower calorie food swaps you can make when preparing your own food
  • Discover tricks to keep you on track with your portions no matter where you are eating

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Smart Snacking

Snacks aren’t just a treat between meals, they’re an important part of staying healthy, controlling your weight and maintaining your energy. Snacking between meals has been shown to keep your blood sugar steady, boost your metabolism, and is an ideal opportunity to improve your nutritional intake and fuel your body. But don’t get us wrong, snacking smart doesn’t mean it has to be boring! It’s also a great way to fit in foods you enjoy and get a little creative with your combos. Let us teach you how to snack smartly without blowing your healthy eating efforts.

Take Away Objectives:

  • Understand the benefits of snacking between meals and how it can impact your health and productivity.
  • Learn how to combine foods to maximize your nutrient intake.
  • Discover creative and easy snacks that are satisfying, healthy and easy to make.

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S.O.S.: Calm Your Sugar Cravings And Shaking Your Salt Habit

For such small granules they can be highly addictive and wreak havoc on your health!  In excess, sodium can cause high blood pressure, heart disease, and kidney disease.  Sugar is not so sweet, as it is linked with obesity, heart disease, and physiological addiction.  End your love affair with this troublesome duo for good!

Take Away Objectives:

  • Learn why sugar and salt are so crave-worthy and why they’re in so many of the foods we eat.
  • Identify the health implications of excessive sugar and salt intake in our diets.
  • Understand the physiological connection of why we crave these foods and ways to curb your cravings once and for all.

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Sports Nutrition For The Everyday Athlete

Have you ever felt mystified about how best to fuel for your workouts?  Have any of these questions ever crossed your mind: Should I eat before a workout?  Do I need more protein?  Aren’t carbohydrates bad?  It can be confusing with all the misinformation and conflicting advice presented to us.  Whether you’re a weekend warrior, training for an event, or working out to stay in shape learn how to incorporate the concepts of sports nutrition into your diet to enhance performance, improve recovery time, and keep your energy levels up without adding empty calories to your meal plan.

Take Away Objectives:

  • Get a better understanding of the roles protein, carbohydrates and hydration play your athletic performance.
  • Learn how to calculate your specific calorie, carbohydrate, protein, and fluid needs based on you and your training routine.
  • Understand how to tie the concepts of sports nutrition into your existing meal plan, even if you are managing your weight.
  • Learn how to make small manageable changes that will take your health and nutrition to the next level.

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Fitness and Exercise

These workshops are designed to educate attendees on strategies to integrate fitness into their everyday hectic lifestyles. Workshop topics cover tips on making time for fitness, creating a workout routine to reach your fitness goals and incorporating it into the workplace.

 

Fitness: It’s Not One Size Fits All

Do you find the thought of stepping onto the weight floor at the gym intimidating? Getting your workout in, doesn’t have to mean going to a gym, or picking up weights, or even getting sweaty. In this workshop we will discuss the benefits of all different kinds of exercise, including some of the latest fitness trends. There are countless ways to become more physically fit; running, yoga, dance fitness, swimming, bodyweight classes, spinning are all amazing workouts that take you off the weight floor and still get you an amazing workout.

Take Away Objectives:

  • Discover new ways to workout, both in and out of the gym.
  • Learn about some of the latest fitness trends and how to find classes in your area.
  • Find out why varying your workouts can help you get the biggest health benefits.
  • Discuss how finding a workout that you actually enjoy can help benefit your overall well-being.

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Fitting In Fitness

In today’s fast-paced world it can be difficult for people to incorporate exercise, and developing a fitness routine for yourself can seem daunting.  With a little knowledge about the basics and some savviness with your schedule, you can develop a routine that fits your: lifestyle, fitness level and specific goals. We’ll cover the main components of a fitness routine, help you discover ways to find (and keep) your motivation, review scheduling strategies to make it easier to fit it in your busy day, and teach you quick fitness tricks of the trade so that you can get more done in less time.

Take Away Objectives:

  • Understand the benefits of exercise and maintaining your fitness level.
  • Learn fitness quick tips and workout strategies to cut your gym time and boost your efforts.
  • Bust common excuses for skipping your workout and find ways to incorporate fitness into your daily routine.
  • Review basic time management, scheduling and goal setting skills to see how you can squeeze more fitness into your week.

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Deskercise: Fitness In Your Workspace

The average American sits for 7 ½ hours each day, and current research shows that inactivity is responsible for more deaths than smoking. Prolonged sitting or general inactivity can lead to increased risk of heart disease, diabetes, osteoporosis, colon and breast cancer. 90% of people say they suffer from pain, such as headaches, neck and shoulder pain, or general muscle stiffness and tightness linked to the way they work at their desk. Deskercise is exercise that can be done right at your desk, in the clothes you wear to work!  With simple stretches and movements, you can strengthen and loosen the muscles of neck, shoulders, arms, back, chest, wrists, hands, and legs. These exercises can also give you a mental boost, fight stress and boost productivity.

Take Away Objectives:

  • Learn simple exercise that can be done at your desk to strengthen and loosen muscles to prevent pain and discomfort.
  • Identify the risks of a sedentary lifestyle and how to incorporate activity into your day, even if your job requires hours of sitting.
  • Reap the preventive health benefits of incorporating exercise into your day.

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Fundamentals Of Fitness

Physical fitness is to the human body what fine tuning is to an engine: it boosts energy levels, enables us to perform at our maximum potential, and can help prevent injuries.  Have you ever stopped to check in on your fitness routine?  Have you ever wondered: what the right weight to use is, if you’re working out intensely enough, the proper way to do a squat, or why you don’t feel anything in your abs when you plank? Get back to the fundamentals, fine tune your fitness routine, debunk fitness myths, and get you on the right track.

Take Away Objectives:

  • Understand benefits of exercise and maintaining your fitness level.
  • Review the fundamentals of when, how often, and for how long to do: cardio, strength, and stretching in your workouts.
  • Learn proper technique for some of the most commonly mis-performed exercises to maximize your efforts and prevent injury.
  • Identify your fitness goals and learn how to create a fitness program tailored to reaching them.

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Making Your Workout Work For You

Are you tired of working out and not seeing the results you want? Do you have a fitness routine and want to make sure you’re maximizing your efforts?  Learn the best exercises for your fitness goals, how to plan out your workout routine, tips to use your workout time effectively, and strategies to progress your training plan.

Take Away Objectives:

  • Identify why many exercise programs fall flat and how to stay motivated.
  • Discuss basic exercise recommendations and how they apply to you.
  • Design a workout plan that fits your goals & your lifestyle.
  • Learn how to adjust and progress your workouts so that you keep reaping the benefits.

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Flexibility and Stretching: It’s More Than Just Touching Your Toes

Do you need an afternoon pick me up: something to get you energized for the last “stretch” of the workday? Maybe you find your hips, back and shoulders are often sore? Stretching can improve circulation, increase blood flow, improve balance and coordination, alleviate muscle pain due to tightness and has been shown to improve cardiovascular health.  This hands-on stretching workshop will guide participants through stretches targeting all major muscles groups and common areas of pain and tightness.

Take Away Objectives:

  • Discuss the benefits of stretching (they go way beyond touching your toes!)
  • Understand how it can positively impact your physical and mental health.
  • Discover how stretching can help prevent injury and relieve pain.
  • Learn simple stretches you can do anywhere.

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Stress Management and Productivity

Recognizing your body’s need to slow down and relax is a crucial aspect of maintaining a healthy lifestyle. These workshops are designed to educate attendees on managing daily stress, making small behavior changes, and incorporating simple relaxation techniques.

 

Letting Go Of Stress: Relaxation Techniques

Everyone has stress in their life, but not everyone has discovered healthy outlets for their stress. Relaxation techniques can boast benefits for hours and even days to come, and many of them can be done in as little as 5 – 10 minutes. Whether it’s meditation and deep breathing, yoga, mindful body scans, letting off some steam in the gym, journaling, finding someone to talk to or uncovering the relaxation in your daily activities we’ll help you discover ways that you can let go of stress in the moment, at the end of the day or just in general. We’ll even show you how to do some easy to incorporate relaxation techniques during the workshop, such as deep breathing, mindful body scans and visualization. Don’t worry, no yoga mat required!

Take Away Objectives:

  • Learn simple relaxation techniques to incorporate into your day to day habits.
  • Understand the benefits of how relaxation techniques can positively impact your life.
  • Identify your stress triggers and identify productive outlets to cope with them.
  • Find techniques that work for you, and see how you can incorporate them into your daily routine.

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Stress Management For Managers: Helping You and Your Team Stress Less

Stress can have a negative effect on productivity, performance, energy levels, work and personal relationships, and overall mental outlook. Now imagine the impact on your business when you think about how stress affects your whole team. Think about how your own stress might impact your employees. Whether you’re staying cool and collected, or maybe you’re not so calm, learn how stress can impact your whole team and your business, identify signs of stress or burnout among your employees and develop ways that you as a manager can help to alleviate employee stress.

Take Away Objectives:

  • Understand the ways in which stress impacts your team and your business.
  • Recognize the mental and physical symptoms of stress in yourself as well as others.
  • Gain insight on proper ways to handle employee stress, identify burn out and foster a less stressful work environment.

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Managing Stress: Stay Cool, Calm And Collected

Do you feel like the demands of the day are bringing you down? Are you feeling overwhelmed with trying to balance work and life? Not sure how to blow off some steam without negative consequences? You’re not alone; 43% of adults suffer adverse health effects from stress. It can have a negative impact on productivity, job performance, energy levels, personal relationships, physical health and overall mental outlook. Stress has been linked with heart disease, can cause digestive issues, headaches, skin conditions, fatigue, cognitive impairment and more. It’s vital that you take stress management seriously if you want to safeguard your physical and mental health.

Take Away Objectives:

  • Learn to stay cool, calm and collected by identifying stress triggers in your life.
  • Recognize the ways in which stress impacts you and your health.
  • Develop stress busting strategies and find productive stress outlets.
  • Adopt simple stress management techniques you can incorporate into your daily routine.

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Meditation 101: Train Your Brain To Stress Less

Meditation has been proven to provide significant benefits to both our personal health and creating a healthy workplace. Even just 10 to 15 minutes of relaxation and breathing exercises can help you to: find inner peace and happiness, reduce stress and anxiety levels, increase patience and concentration, improve sleep quality, and have an overall more positive view of the world. Having happy, productive and enthusiastic employees is the cornerstone of a successful workplace. By practicing meditation, employees will sharpen their attention, memory, and emotional intelligence. This will boost performance under stressful situations, encourage divergent thinking, and develop better relationships between colleagues by increasing the sense of connection to others and a stronger sense of self responsibility.

Take Away Objectives:

  • Learn breathing exercises to reduce anxiety.
  • Help increase patience and concentration.
  • Gain and understanding as to how meditation can help you have a more positive outlook on life.
  • Learn how to keep calm during stressful situations.
  • Discover how meditation can make you more productive and boost performance.

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The Ultimate Goal Setting Guide

By definition a goal is the object of a person’s ambition or effort; an aim or desired result. It’s a proven fact that the more clearly you define your goals the more likely you are to achieve them. Create an action plan and your odds are even higher! When most people create a goal it is neither clearly defined or attached to an action plan, so it’s no wonder so many of us struggle to stay on track. We’ll walk you through the ultimate goal setting guide to help you create an organized planning process that aligns your actions with your intentions to harness your efforts and achieve your desired results.

Take Away Objectives:

  • Identify what goals are most important to you and why it is personally necessary for you to keep moving towards those aspirations.
  • Develop short term milestones that help you visibly monitor your success towards your long-term goals.
  • Translate your goals into daily behaviors to make achieving your desired accomplishments part of your everyday routine.
  • Learn to break your goals down into attainable, measurable actions that help you stay on track with creating your desired outcome.

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Finding Your Work-Life Balance

Juggling all your responsibilities can be quite the balancing act.  Your resources are finite and if you push too hard, you may find yourself out of balance. Take a step back to reflect on your personal and professional goals, evaluate how you are spending your time, and find strategies to balance all that you do so that you can make workspace a happy place and your house a home sweet home.

Take Away Objectives:

  • Evaluate your personal and professional goals.
  • Prioritize your work and life responsibilities.
  • Optimize your time and task management skills to create more time in your day.
  • Identify signs of stress and burn out.
  • Discover strategies to boost your mental, physical and emotional energy.

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Time Management: Maximizing Your Productivity

With all the distractions of today’s world; emails, phone calls, appointments, taking care of the kids, running errands…it can be hard to complete everything. Just thinking about our To-Do lists can be enough to send us into panic mode. Learn to gain control over your schedule, prioritize important tasks, learn to say no to last minute requests, and identify ways to either delegate or better collaborate at work and at home. Mastering these skills can help you to create boundaries around your time, be more accomplished at the end of the day, feel better equipped to handle the unexpected, reduce stress, and increase energy.

Take Away Objectives:

  • Gain control over your schedule with simple time and task management strategies.
  • Learn how to prioritize tasks and to say no to last minute requests.
  • Create boundaries around your time to ensure you have the time for activities you enjoy.
  • Identify ways to either delegate or better collaborate at work and at home.

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Light Your Fire: Finding Your Motivation

Everyone has goals, but many of us lose sight of what we set out to do when we hit a road block or get bored with our routine, and our motivation dwindles. Before you know it we slip back into old habits and look for another “Monday” to start again. It turns out that staying motivated is all in your head! Whether your goals are geared towards nutrition, fitness, wellness, or are personal we’ll teach you techniques to stay on track and focused without losing steam.

Take Away Objectives:

  • Understand why your motivation dwindles and how to adjust your approach accordingly.
  • Define short-term goals to achieve small wins as you strive towards your long-term goals.
  • Learn plateau busting tips to keep self-defeating thoughts at bay.
  • Identify both the internal and external factors that motivate you and learn how to leverage them to your advantage.

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General Health and Wellness

Learn the basics of leading a healthy lifestyle the easy way. These workshops are designed to educate attendees on general wellness with topics ranging from goal setting and motivation, surviving the holidays and finding a balance in life to simply making healthy easy.

 

Healthy Made Easy

It’s easy to make healthy living complicated with so much information coming at us. Eat more vegetables, move more, stress less, and find a work-life balance. Those all sound nice and simple, right? Let us help you break it down to the basics of health and wellness, discuss what healthy is, and help you define what healthy means to you. We’ll show you just how easy it can be with ideas for eating healthy, tricks to fitting in fitness, simple strategies to stressing less, workspace wellness hacks, shortcuts to creating healthy habits, and tips to striking a work-life balance.

Take Away Objectives:

  • Define what healthy living means to you.
  • Evaluate your current health and wellness lifestyle.
  • Identify areas where you are successful and areas in which you hope to make improvements.
  • Develop a plan to incorporate small changes for a big impact on your lifestyle.

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Pillow Talk: Getting A Good Night Sleep

Sleep is more than just an extended nap between busy days.  It’s something that we all need, but what do you know about it? Did you know that the impact of losing 4 hours of sleep is comparable to the effects of drinking a 6 pack of beer? Did you know many of us can function at high levels of cognition with little sleep if don’t have to do repetitive tasks? Everything from the food you eat before bed, to the temperature in the room, to your pillow, to your workout routine can impact your sleep. We’ll discuss what happens in your body from the time you shut your eyes to the time you hit the alarm so you can start catching some Zs with restful sleep.

Take Away Objectives:

  • Learn how sleep works and what happens in your body from the time your shut your eyes to the time you hit the alarm.
  • Clarify common misconceptions of sleep.
  • Review basic sleep recommendations.
  • Uncover little known facts to find out what may be keeping you awake at night.
  • Understand how sleep impacts your mood, cognitive function, energy levels, and overall health.
  • Evaluate your individual sleep habits.
  • Discover sleep strategies that work well for you.

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Bottoms Up! Stay Hydrated

Dehydration can wreak havoc on your body, leaving you feeling drained. It can impede performance, reduce attention span, impact reaction time, and impair executive functions such as the ability to plan tasks and follow a process. Our body is 60% water, and it plays a role in everything from metabolism, cognitive performance and cell regeneration, to digestion and nutrient absorption. Staying hydrated can help improve sleep, alleviate headaches, aid in muscle recovery, ward off back pain, improve focus and concentration, diminish the appearance of wrinkles, fight fatigue, and keep hunger pangs at bay. We’ll discuss what happens in your body when you aren’t properly hydrated, and show you simple strategies to get the water your body needs, which doesn’t necessarily mean drinking bottle after bottle.

Take Away Objectives:

  • Understand what happens in your body when you are dehydrated and what roles water plays in your overall health.
  • Identify the obvious and not-so-obvious signs of dehydration.
  • Learn how to determine your hydration status and personal fluid needs.
  • Understand electrolytes, sports drinks, and how to properly hydrate your body.
  • Discover easy tips to help ensure that you’re getting the hydration your body needs.

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Healthy Feet

Feet are the structural base of the human body, charged with the task of supporting the entire body. For many of us they are even vital to our ability to do our jobs. How do we thank them? We call them gross, walk around in the same old shoes for far too long, and only tend to them when something goes wrong… or when sandal season hits. We’ll break down the inner workings of this complex system, cover what’s normal and what’s not when it comes to your toes, and give you simple tips to keep your feet healthy and fresh.

Take Away Objectives:

  • Discover Understand how your feet impact your overall health.
  • Identify symptoms of common foot conditions.
  • Review basic foot care to keep your feet healthy.
  • Learn to find footwear that fits you well.
  • Know the signs that you need new shoes.
  • Discover tips to keep your feet fresh and clean.

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New Year’s Resolution Solution

Have you ever made the New Year’s resolution to lose weight, exercise more consistently, or eat healthier? Many of us have, as we see it as a fresh start to the year, especially after possibly overindulging during the holidays leading up to New Years. Stop the cycle of making the same resolution year after year. Learn how to make your goals more attainable and make healthy a way of life!

Take Away Objectives:

  • Discover how to set realistic goals and achievable resolutions.
  • Learn how to make more time in your day to work at achieving your goals.
  • Understand the importance of motivation in achieving and maintaining healthy lifestyle changes.
  • Develop strategies to stay motivated and push through barriers.
  • Use resources to help keep your healthy resolutions.

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Ergonomics and Injury Prevention

These workshops are designed for employees and supervisors to lay the foundation of back safety and injury prevention training.

 

Back To Basics: Back Injury Prevention

Back pain is one of the most common reasons people use a sick day, second only to the common cold. Back pain doesn’t just strike when we’ve been lifting heavy boxes, and it’s not a sign of physical weakness. Did you know that stress, anxiety and depression are linked with higher incidence of back pain? Did you know that back pain may be a symptom of muscular imbalance or tightness in another part of your body? Triggers of back pain range from chronic muscle tightness to acute injury to lack of exercise. But don’t worry, we’ve got your back! In this workshop we’ll review basic anatomy and show you just how everything works, teach you the difference between acute and chronic back pain and teach you simple stretches and exercises to protect your back.

Take Away Objectives:

  • Gain a basic understanding of the anatomy of the back and spine.
  • Identify risk factors in your life and learn preventative measures to maintain the health of your back.
  • Understand the different causes of both acute and chronic back pain and how to address them.
  • Review simple stretches and low-impact strengthening exercises that you can do at home and at work.

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Elements Of Ergonomics

Whether you spend most of the day sitting, standing or being active, workspace ergonomics is designed to minimize the risk of injury and enhance employee comfort, productivity and work efficiency. Did you know that 9 out of 10 people suffer from pain linked to the way they work at their desks? Workspace ergonomics can reduce back and neck pain, muscle stiffness, repetitive motion injuries, carpal tunnel, tendonitis, muscular pain or stiffness, joint pain or eye strain due to poor vision or lighting.   Proper ergonomics have shown to increase productivity by 11% and is linked with improving the quality of your work. We’ll show you how to optimize your workspace and make simple changes in the set-up of your desk or standing station to get you ergonomically aligned and working efficiently.

Take Away Objectives:

  • Identify risk factors in your personal workspace for neck, back, joint and muscular injuries.
  • Review the recommendations and tips for an optimal workspace setup.
  • Learn how to set up your own personal workspace to make it ergonomically sound using simple and easy changes.
  • Demonstrate correct sitting and standing posture and review proper lifting and bending techniques.

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Ready to get started on your wellness program?

Contact Nikki Tierney, RD, LDN, CPT at Nikki@AHealthyBalanceInc.com

 

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