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An Introduction to Empower Well-Being

Well-being in the workplace is no longer a nice to have. It is a business imperative that is proven to influence productivity, culture, and retention. Empower Well-being builds common sense corporate wellness strategies, coaches leaders and HR professionals to implement the strategy, and helps move your culture to one of empowerment and health. We are excited to team up with Angie Menendez from Empower Well-Being to help provide some of these"Well-being" tips for your business. Enjoy

Meditations we are liking: Regular meditation has benefits like decreased anxiety and improved focus. You do not have to sit on amountain top in silence to meditate. There are plenty of free and short guided meditations that help recenter or focus you when you could use a small break. Here is a three-minute break and here is a five-minute break.

Move More at Work: Countless studies show that being more physically active has many benefits for your heart, brain, and overall well-being. Every minute you move adds up, so make it count! Here are some ways you can more while you are at work:

  • Make it a habit to take the stairs instead of the elevator, for at least a floor or two. Once it gets easier, add another floor.
  • Stuck on a long call or need an energizing break? Stand up and do some basic strength and balance exercises, like squats, desk push-ups, wall sits, calf raises, tree pose and chair pose.
  • Use a farther break room or restroom, maybe even on another floor – and take the stairs each time you go.
  • Form a walking club to walk together at work and participate in local walking events as a team.
  • If you drive to work, park farther away from the entrance.
  • Wear comfortable shoes and clothing you can move in or keep a pair of walking shoes at your desk.
  • Schedule physical activity breaks and reminders on your work calendar — and treat them like any other important appointment.
  • Ask a coworker to be your “work out at work” partner. Remind and support each other to move more throughout the day. You’ll help keep each other accountable and motivated!
  • When possible, take a 5–10-minute break for every 50 minutes you work. Recharging your mind and giving your body a quick stretch are great ways to increase your productivity and feel less worn down and tired as the day progresses.

Seasonal Spring Fruits and Vegetables:

Fresh fruits and vegetables always taste the best when purchased while in season. Fruits and vegetables that are in abundance during the spring include: apples, apricots, asparagus, avocados, cabbage, carrots, celery, kale, kiwi, lemons, limes, mushrooms, peas, radishes, rhubarb, spinach, strawberries, and Swiss chard. Here are two recipes that incorporate fresh and in season produce and are easy enough for even a non-cook to pull off!

Baked salmon with asparagus

Spring pea soup with fresh herbs

Your challenge this month: Stress Check!

It’s perfectly normal to feel stressed out at times. Family, friends, work, pets, and more can have a cumulative effect on our stress levels. The key is understanding how you can better manage the days where the stress feels too much. You can take a quick Stress Check here to determine if your stress level is too high. Chronic stress can lead to poor sleep, nutrition, and impact your mental well-being. If you find your stress is too high, here are a few practical ways to find relief today:

  • Connect with nature. Go outside for a walk and notice what is around you. Just 10 minutes is enough to reduce your blood pressure and improve your outlook.
  • Try this gratitude practice: before bed write down 5 things you are grateful for. Let that be the last thing you do before turning in.
  • Practice deep breathing. If meditation is not your thing, just take 2 minutes to sit quietly and breathe in and out deeply.
  • Take a social media and news break. Experts report that repeatedly consuming social media or news can disrupt our dopamine levels, leaving us feeling depleted and stressed. Take a meaningful break to help reset your levels and so you can start to enjoy these outlets again.

Habits quote: “Habits are not a finish line to cross, but a lifestyle to be lived.”  James Clear, Author, Atomic Habits

Empower Well-being partners with small and medium sized businesses to develop innovative custom workplace wellness programming. We build common sense corporate wellness strategies, coach leaders and HR professionals, and move your culture to one of empowerment and health. To learn more and book a consultation, visit Empower Well-being or contact Angie at

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