Corporate Wellness

Why a Corporate Wellness Program Will Work for Your Company

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The success of any company depends on its people. And the ability of your workforce to perform at a high level consistently is supported by a positive workplace environment.  The B.Komplete Corporate Wellness Programs drive positivity, inclusion, and solutions for each company we work with.  The introduction of our Wellness Program has been successful and our results are beneficial for both the employee and the employer. Our Wellness Program takes a holistic approach to wellness, and focuses on the physical, mental and emotional well-being of the employees we service.

What is a Corporate Wellness Program?

Wellness is no longer a consideration solely for the self-funded company, but instead the solution sought out by all businesses, self-funded and fully insured.  As defined by the Center for Disease Control “workplace health programs are a coordinated and comprehensive set of health promotion and protection strategies implemented at the worksite that include programs, policies, benefits, environmental supports, and links to the surrounding community, designed to encourage the health and safety of all employees.”  A diverse range of benefits are offered under the label “workplace wellness,” from multi-component programs to single interventions, and benefits can be offered by employers directly, through a vendor, group health plans, or a combination of both.  It is no secret that health care costs have ranked among the top concerns of employers for more than the last decade. There is good reason for this concern – health care costs have outpaced inflation for years, and employers often bear the brunt of these costs.  Read more about on blog on “How to Select the Best Corporate Wellness Program for Your Company.”

If led and monitored correctly, a wellness program can not only save your company money, but can turn into an educational, social, and supportive addition to the workplace environment and culture.

The Top 5 Reasons Corporate Wellness Will Work For Your Company

  1. Driving Sustainable Behavior Change: Unhealthy behaviors lead to health risks and conditions, which ultimately leads to increased health care costs. A well-done, on-going corporate wellness program will identify unhealthy behaviors and help the group and individuals adopt and improve their behaviors and actions.  There will be follow-up, goal setting, customized solutions, and coaching along the way. 
  2. Reduction of Health Care Costs: One of the biggest reasons for a corporate wellness program is the reduction of health care costs. This does depend on the effectiveness of the program, and if done right, the savings from the participation in the program will be much greater than the actual cost of the program. A positive ROI (return on investment) means a far more productive and much happier workplace.
  3. Increased Worker Productivity: Poor Productivity at work, also known as “presenteeism,” means being at work physically, but not working efficiently. Interestingly, the cost of presenteeism is much higher than absenteeism. From numerous smoking breaks to distraction about health concerns, poor employee productivity has a negative impact on the business productivity and workplace culture. A well-done corporate wellness program can focus on improving this metric. 
  4. Improve Employee Retention: For businesses to thrive in today’s economy, finding and retaining the best employees is important. Benefits play a large role in employee retention, and employees want benefits personalized to their needs.  The cost of losing an employee can be high; Some studies (such as SHRM) predict that every time a business replaces a salaried employee, it costs 6 to 9 months’ salary on average. For a manager making $40,000 a year, that’s $20,000 to $30,000 in recruiting and training expenses.  Many employees love their corporate wellness programs and teams leading the events.  An excellent benefit to provide for your workforce are having ongoing wellness events – cooking demonstrationsoffice yogachair massagecoaching and more. 
  5. Improving Workplace Culture: Holistic wellness programs that inspire mindfulness, stress management, health and vitality in the participants yields a happy group of people – thus corporate culture will be improved.  When employers truly value their workforce, they acknowledge the importance of physical, mental and emotional health. A corporate wellness program should offer a variety of solutions to best meet the needs of each employee population, and inspire improvements in workplace culture.   

Whichever reason speaks to you – from reducing healthcare costs to improving company morale, the benefits of a wellness program are countless.  Here at B.Komplete we focus strongly on meeting and exceeding the needs of our Clients, and driving healthy and sustainable improvements in the employee population.  For more on corporate wellness please visit information about our programs. To schedule a complimentary consultation call to discuss a corporate wellness program for your group, please email us at info@bkomplete.com.

Corporate Wellness

What to Expect at a Corporate Health Fair

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With Summer right around the corner, Health Fair season is upon us. A health fair is an event where an array of health information is provided to the public. Corporate health fairs are a great way to promote health and wellness to your company in a fun and interactive way for all employees. Everyone, from the CEO to those in entry-level positions, experiences stress and distractions at work. Corporate wellness programs, health fairs included, can provide insightful, educational, and collaborative experiences and activities to help counteract those overwhelming feelings.

There are many steps when it comes to planning a health fair for your company. Start early. Establish a date, time-frame, and location for the health fair. A budget must be developed, and the focus of the health fair, as well as goals and objectives, need to be determined. Many businesses choose to put on a health fair for their employees once or twice a year. Depending on the company, they can be held during business hours on a week day, where others are arranged to be set up on the weekends so that families can participate as well. Companies may also choose a specific theme for the health fair.

It is essential that your health fair is innovative and fun, and gets your employees excited to attend. In order to achieve this, think outside the box for the vendors and sponsors that you would like present at your health fair. Some ideas include: Whole Foods , a Local Farm Share , Community Volunteering Programs , Local Meditation Centers  and Local Fitness Centers. Offering healthy snacks, raffle items, on-going trivia, and other incentives will encourage participation and help to increase motivation. If your company currently provides a wellness program to employees, the health fair is a great place to recognize and encourage employees who are actively participating in regular wellness initiatives. Also, the health fair is a great place to continue to advertise all of the positive effects of corporate wellness programs for your company.

Most importantly, the demonstrations and activities comprising the health fair need to enhance learning and appear exciting for the employees. This can be done through hands-on learning, games, and/or demonstrations.

Examples of wellness services that B.Komplete offers for fairs include:
  • Chair Massages
  • Yoga/Exercise/Pilates Classes
  • “Ask an RDN (Registered Dietitian Nutritionist)” Tables
  • Wellness Stations
  • Custom Gift Baskets
  • And more

B.Komplete has a wide selection of Wellness Stations that we offer as part of our corporate wellness programs and can be used at your health fair. Our focus areas for our Wellness Stations include Nutrition, Exercise, Disease Prevention and Stress Management. When you choose B.Komplete, we will provide all of the management, organization, marketing, information and staff for you for your health fair; it is our job to make your job a bit easier. 

Lastly, promote, promote, promote!!! It is crucial that your employees are aware of and have a reason to be excited for the company health fair. Send email announcements (at least 2-3 months in advance, and continue to send right up to the event), decorate bulletin boards, organize a desk drop…make it fun! And remember the power of in-person announcements, as well as C-Suite participation in the events.  

Here at B.Komplete, we specialize in helping companies implement and manage their corporate wellness programs. It does not matter to us what your company decides, B.Komplete accommodates each clients’ needs in order to put on the best wellness events possible for each client.  Contact us now to discuss our health and wellness fair options, and schedule your fair! 

Health & Wellness Fairs
Corporate Wellness

How Movement Can Benefit Your Workday – and How to Fit it in

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Have you ever thought about how long you sit throughout the work day? If you are like most Americans with sedentary jobs, that doesn’t expose you to enough movement throughout the day. Ever since the increase in the body weight of our nation, health professionals have been promoting more nutritious eating habits and physical activity as the keys to a healthy body weight and reduced risk of disease. Although eating healthfully and exercising is the right way to live, it’s not that simple for everyone to fit it in, every day. 

The Problem

A recent study conducted by Dr. William Tigbe from the Warwick Medical School and the University of Warwick found evidence that office or sedentary jobs are detrimental to cardiovascular health.  This research showed that waist circumference increased by 2 centimeters, with the risk of heart diseases increasing by 0.2% for each additional hour spent a day sitting after 5 hours.  Lack of movement can slowly creep up on us, and put us at increased risk for negative health outcomes.

We all know that exercise and movement are important for helping to reduce our risk of heart disease. Studies show that spending 7 hours a day on your feet or walking 7 miles a day is ideal for safeguarding against cardiovascular issues and maintaining a healthy weight.  But in reality, few of us have time for that.

Prolonged sitting can negatively affect the body’s metabolic function, causing an array of problems besides chronic diseases.  Inactivity can result in brain fog, muscle degeneration, leg disorders (poor blood circulation), soft bones, and of course weight gain. Marc Hamilton, a professor of inactivity physiology at Pennington Biomedical Research Center in Baton Rouge, LA noted that even the smallest contractile movements throughout the day are important for good health.

How Can Physical Activity Benefit Your Work-day - and How Can You Fit it in?

Well, to start you will feel better when you move.  Exercise releases the “feel good” hormones; Endorphins, Serotonin, and more. Endorphins interact with the receptors in your brain that reduce your perception of pain.  Endorphins also trigger a positive feeling in the body, like that of morphine. For example, the feeling that follows a run or workout is often described as “euphoric.” That feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life.  Serotonin is our primary “happy hormone” and contributes to our feelings of happiness, wellness, and contentment.  Serotonin is used to transmit messages between nerve cells, it is thought to be active in constricting smooth muscle. As the precursor for melatonin, it helps regulate the body’s sleep-wake cycles and the internal clock.

Exercise improves your cognition!  This applies to those of us experiencing brain fog: exercise changes the brain in ways that protect memory and thinking skills.  A study at the University of British Columbia, discovered an increase in size of the area of the brain involved with learning and verbal memory as result from regular aerobic exercise. Exercise helps memory and thinking through both direct and indirect means. The benefits of exercise come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.  Indirectly, exercise improves mood and sleep, and reduces stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment. 

So, how do you manage to squeeze in physical activity throughout the workday?

Here are our top tips to help everyone fit activity into a busy lifestyle:

Stand/Walk/Bike to work. This may not work for everyone, but if you commute via public transportation, avoid finding a seat. If you work close enough to walk or bike, try to incorporate that into your commute a couple of days a week to start.  Even if you can’t walk/bike to work, what about on the way home?  Bring a pair of work-out clothes/shoes to keep in your office.  

Fitness breaks. Instead of taking a coffee break or during lunch, incorporate a few laps on your way to or from the break-room, take the stairs whenever possible, enjoy the nice weather with a brisk walk after finishing your lunch.

Stand while at work. Whenever you see an opportunity to get out of that computer chair, take it! Stand while talking on the phone, walk to your coworker’s desk rather than emailing or calling, invest in a standing desk, or a tool to raise your computer at your desk, if possible.

Schedule “walking meetings”.  Rather than meeting in the board-room – meet at the door and take a walking meeting!  The movement will help get your blood flowing, and you may come up with ideas more quickly/solve problems more easily.  

Keep workout gear at your desk. A couple resistant bands or small weights can be simple ways to include strength training while on a conference call or between meetings.  Check out our favorite desk exercises.  

Plan for business trips: Investigate the hotel you will be staying in and if it includes a fitness room or pool. Instead of sitting and waiting for your delayed flight to show up, go for a walk around the terminal.  Always pack sneakers!  

Involve your coworkers: It is much easier to stick to a regimen if you have others involved in the activity as well. Talk to your colleagues and form a fitness group. You could plan 10-15 min walks around the building with them, and walking meetings.  If you have a competitive office environment, what about a walking or activity challenge?  Contact us at info@bkomplete.com to learn about our custom wellness challenges.  

Even small changes (200 more steps per day) can ladder up to long term health benefits. Need a little more inspiration?  Check out Dave’s Story.  By adding movement into your day, you will have more energy, possible weight loss from burning more calories, and improvement in your body’s metabolic functions. So, what are you waiting for? Go talk to your coworker from across the building, and schedule your first walking meeting!

Check out how B.Komplete can provide corporate wellness solutions to your company
Corporate Wellness

How to Inspire Healthy Habits in Your Workplace

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There are countless reasons to invest time and resources into creating a healthy work environment and workforce. Healthy employees contribute to their companies through increased productivity, reduced absenteeism, and are less likely to quit. Reducing turnover and increasing productivity are excellent incentives for employers, and healthy minds and bodies – as well as incentives on insurance premiums or gym memberships – are great incentives for employees.  Wellness designed properly works.

If your company doesn’t currently have initiatives for improving employee health and wellness, here are some simple ways to get started:

  • Provide Healthy Food at the Office.  Improve food choices in simple ways, by providing access to fresh, seasonal fruits and vegetables in the cafeteria or keeping a bowl of healthy snacks in the break room. Instead of a platter of donuts for employee morale on a Friday, consider bringing in some Greek yogurt with whole grain granola and fresh fruit slices for healthy parfaits.  By setting a healthy example of food served within the work environment, this will encourage employees to pick up their own healthy food habits at work and at home and promotes wellness success
  • Emphasize Movement Throughout the Work Day. Some offices host “walking clubs” as part of their lunch hour routine and to get employees up and moving during the day. This is one great way to incorporate more exercise, and there are plenty of other options. Consider hosting a workshop to teach employees different ways to get small exercises into their work day – like doing 5 “desk push ups” each time they get up to go to the break room or bathroom.  One effective way to show employees that you care about their fitness and their stress levels is to host an Office Yoga, Functional Training or Pilates Class. A B.Komplete Instructor will come to your work-site and lead your group in a customized workout!
  • Healthy Competitions. Health and weight loss or maintenance challenges that take place over discrete time periods (for example, 4 to 10 weeks) can motivate employees to take on new healthy habits in the spirit of a friendly competition. Challenges can be as simple as encouraging teams of employees to track their daily food intake each day, to more holistic challenges involving weight loss, minutes of exercise, mindfulness, and more.
  • Invest in a Comprehensive Corporate Wellness Program. In 2008, Johnson & Johnson published that implementing a corporate wellness program had saved them $250 million dollars in employee healthcare, a return on investment of $2.71 for every dollar spent. But implementing a healthy environment and getting these types of outcomes can be difficult without bringing an expert on board.

Expert corporate wellness vendors create wellness challenges, provide work-site nutrition and food, stress management, and exercise activities and track important health care benchmarks to let you know how your company stacks up when it comes to health and wellness. Unclear how to choose the right corporate wellness program for you? Click here and learn the best ways to identify how your company can incorporate corporate wellness.  B.Komplete is a best-in-class full-service corporate wellness vendor that will provide the most effective solutions for your organization.  Contact us now to learn more.

Savvy managers and business owners realize that happy, healthy employees create a more innovative work space and a more productive work environment. By considering the tips above, you will make your company more successful and a better place to work.

Exercise

Why Gardening is Good For Your Health

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Have you considered starting a garden? What if you created a garden full of fresh herbs or vegetables? You will get the health benefits from gardening, and an assortment of delicious fresh produce.  If digging up your backyard sounds intimidating, or maybe you just don’t have the space for that dream garden, start small. Even potted gardening has health benefits. Below are some benefits to gardening as well as some tips to get started.

How Does Gardening Benefit Your Health?

Increases your exposure to vitamin D.  Spending sometime outside allows your body to absorb vitamin D which can increase your calcium levels promotes healthy bones and immune system. It can also increase serotonin levels in your brain (a feel-good hormone). Just don’t forget to wear sunscreen and sunglasses!

Mood boosting.  Some studies have indicated that gardening can combat stress better than some other hobbies.

Stress reduction through mental focus.  Gardening is deliberate mental focus in which you can set aside your daily problems and relax. It is so important to be able to “turn off” the stressors at work and your personal life to have the energy to tackle them head on. Reducing stress improves not only your mental health, but physical health as well. By limiting stress, you also decrease your risk of chronic diseases such has cardiovascular disease and diabetes.

Improve your nutrition.  Growing your own vegetables and herbs will allow you to add variety to your plate and even provide a boost of confidence knowing you grew them yourself. Produce picked fresh from the garden will taste amazing and provide more nutrients than many of the vegetables you would purchase at the grocery store. This will also save you money since you can now check the vegetables and herbs that you are growing off of your grocery list! You may even be more likely to get your family to consume vegetables more if you let them play an active role in the gardening with you.

How Do I Get Started?

Where do you want to grow your garden? 

The initial step to gardening would be to decide an appropriate place to put it. If you have a huge backyard, consider finding a spot to designate to a garden. Does your front yard need some sprucing up? Plant some flowers along your house or deck. Both of these options may seem difficult if you live in a city. Fear not! There are plenty of ways to incorporate an indoor garden such as on your windowsill, or even finding lower light plants that can be placed throughout the house.  Many cities have shared planting spaces; you will rent your box/plot/area and be able to plant your vegetables, herbs, fruits, flowers and pay a nominal fee.  Find a garden near you here.

What do you want to plant? 

Do you want to surround yourself in beautiful flowers and scents? Look up flowers that will thrive in your chosen area. Maybe you want to start cultivating your own vegetables. Investigate the vegetables that are in season in your location.  Learn more about what is in season here.

What soil should you use? 

This is very important to successfully grow your plants. There are a variety of soils out there and they are all comprised of different nutrients. When you have decided on the plants you want to grow, research the types of soil they do well in. The soil is their home, and provides food for them.  Learn more about how to pick the right soil here.  

What tools do you need? 

When starting your first garden, you should begin small. That way you do not get overwhelmed or too out of your budget. Pick up your basic tools such as gardening gloves, a trowel, and a rake.  For community container gardening, check out this list and for larger gardens, larger equipment may be needed.  

How to maintain your garden: 

Make sure you know how often you have to water your plants. Some can be very temperamental. Spend some of your free time weeding so that your plants do not suffocate from outside intruders. If the weeds are overwhelming, there are fertilizers you can use. The best part is that you get to choose the fertilizers and you know exactly what you are putting on your plants.

As long as you start slow, gardening can be fun, relaxing and budget friendly!
Corporate Wellness

The Untapped Power – Mindfulness Meditation

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Let’s rewind to 2014 for a moment. B.Komplete was just getting started and I was just beginning to develop the wellness programs you see from us today.  While researching comprehensive wellness programs, one of the keys to well-being that I discovered was the power of mindfulness and meditation. Well-being is far more than physical health – mental and emotional health are also vital to overall wellness. With this in mind, myself and my team developed a variety of stress reduction tools to guide anyone to a healthier mindset. B.Komplete now offers life coaching, yoga, meditation, chair massage, acupuncture, stress reduction stations, stress reduction seminars, workshops, and stress reduction challenges.

Fast forward to 2017 when I had been away from the “front lines” for a bit too long, and knew that I had to get out there.  I decided it made sense for me to personally teach one of our stress reduction workshops. At this point I was practicing yoga frequently and had learned a little bit about meditation and how to use it. However, I had never really focused on becoming mindful myself, and I had definitely never committed to doing so on a consistent basis. I am a firm believer that in order to be the most effective teacher you can be, you must have personal experience with the subject matter. I wanted to experience the power of mindfulness and meditation for myself, and be able to share my experience with others. Here’s a little bit more about my journey to unlock my power through mindfulness meditation…

Life Before Mindfulness Meditation

Life before mindfulness meditation…

I have been a high stress person throughout my entire life. Stress has always been a major factor in my life, and probably always will be. Soon after starting graduate school I noticed I was losing large clumps of hair. I was obviously alarmed, and saw my doctor. The doctor told me, “you need to chill out a little bit, don’t let the school kill you.” Like I said, stress was a major factor for me. I noticed other physical changes in my body during periods of great stress. My body weight would fluctuate, my jaw would be sore from grinding my teeth, I had dark circles under my eyes. I could tell my body was not happy with the way I was handling stress.

 

How My Journey Began

I started with a 30 day mindfulness meditation practice. I practiced between 5 and 8 minutes daily and it was perfect. I found that it was really helpful to practice first thing in the morning, before starting work.

The changes I experienced during the first 30 days…

First of all, I gained an awareness that I had not been very mindful at all before starting this practice. As I made my way through the first 30 days I grew a whole new view of the world around me. I appreciated the nature, the scenery, and the leaves on the trees so much more. My world became much more vivid, more beautiful, and more inspirational, as I became more mindful.

My overall impression of my mindfulness and meditation practice…

It blew my mind! It totally changed my life by expanding my horizons and changing the way I perceived the world. I started noticing I was able to handle my stress in a much healthier way and had this new, positive outlook on life. I was more capable of handling stressful situations. As soon as I started my practice, I developed resiliency. When life tried to knock me down, I came back stronger and more focused. I started to notice my reactions changing. When difficult situations presented themselves I resorted to my practice.

The specific factors that helped me gain the full potential of my practice…

Developing a personal mantra was incredibly beneficial to me. In times when stress was mounting inside me, I came back to my breath and my mantra. The mantra drew me back to the present moment and brought me clarity and focus. I could feel the anger, frustration, stress, and other negative emotions dissipate as I focused myself on the present moment using my mantra. The way I see a mantra, is as a tool to change your mindset. I developed my mantra to help motivate me professionally by using words I connected deeply with to create a phrase I knew would help me get my mind back on the right track.

As a business professional, mindfulness helps me work.

Mindfulness has greatly benefited me from a professional standpoint. When business gets overwhelming, I take a step back and focus on what is going on right now. Mindfulness makes the tough stuff easier to handle. One thing I have struggled with in the past is focusing too much on the future. I would start to think about everything I had on my to do list and it became cumbersome. Mindfulness has helped me take a step back. I take things day by day now. I focus on what needs to be accomplished each day, and I do it. This has made my life so much more manageable. I find much more happiness and excitement in my day to day work now that I concentrate on one day instead of worrying about the next 3 months!

Recommended Tools to Get Started with Mindfulness and Meditation.

The Center for Wellness at Harvard University has great resources from guided meditations to mindfulness tools. When I was first starting my practice I used online, guided meditations.

B.Komplete offers a wide variety of stress reduction programs. If you are interested in personally benefiting from a mindfulness and meditation practice, and would like to share this gift with your office group, contact us at info@bkomplete.com for additional information and to schedule our stress reduction events. 

Exercise

Interview – Your Time is Now

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B.Komplete had the opportunity to speak with Dave, who is a professional in the food industry.  Dave is happily married with two children.  Like many of us, Dave started gaining weight in his 30’s, and found himself in a state he didn’t feel great about.  And, then Dave made a change.  Read on to learn what worked for him – which may also work for you.  

When you first decided to make changes in your life, what was the first thing you did?
  • I realized I was not in the shape that I wanted to be in. It was obvious I wasn’t active enough and I knew I probably wasn’t eating the best. I wanted to start by focusing on my eating habits. To do this, I just started to keep track of what I was eating each day.
How did you begin the physical process of changing your life?
  • At first, I thought about how I could keep track of what I was eating. I knew I could keep notes or create an excel spreadsheet. Then I thought to myself, there has to be an easier way to do this, especially with all of the new technology now a days. So, I started to look into different apps. I searched “weight loss” and found My Fitness Pal and Lose It.  My Fitness Pal  appeared to have a focus on exercise and that’s not what I wanted at this point. I chose to use Lose It because I could budget the amount of calories I was allotted each day in order to hit my goal weight.  
What goals did you set for yourself?
  • I knew I wanted to lose weight. At the beginning, I was at my heaviest of 255 lbs and I wanted to get down to a healthier weight. I set a goal to get down to 215 lbs. Lose It actually helped me to hit my end goal by giving me mini goals each week. By that I mean, each week I was allotted a set number of calories in order to lose 2 lbs per week.
Were there any obstacles you faced during the process of change? How did you manage to stay healthy at work?
  • One Thursday or Friday evening, I wanted to enjoy a glass of wine with my wife after work but I didn’t have enough calories left to do so. That’s when it hit me. If I did enough physical activity, I could burn off enough calories to be able to enjoy my wine. This became important to me to work out so I could enjoy things and still maintain my calorie goals. Also, it helped me to feel better about myself.
  • With a long commute to work each day and a busy schedule, it’s hard to find time to fit in exercise. It helped for me to schedule it into my day and make it a priority. I started to go to the gym before work in the morning. I remember one of the first mornings my alarm went off and I said “if I don’t get up now, I’m never going to do this.” So, I got up and have been doing it ever since. On the days I have an early meeting and can’t go to the gym beforehand, I have to defend my time, meaning even if I can’t do my usual hour or so workout and only have time for 20 minutes of cardio, I do it.
  • Food wise, at work I started to make substitutes in my lunches. By tracking what I ate, I saw what wasn’t good for me and what I could replace it with. For instance, I now eat baked Lays chips instead of regular potato chips. Also, I’m a big fan of soups. I used to eat jambalaya and seafood bisque’s which are high in fat and sodium. Now, I found one that is much healthier and still tastes great.  
 What resources did/do you use to help keep you going?
  • Like I said, the app Lose It  works well for me to track what I eat. I can also use it to track my exercises. There was one saying that my previous manager used to say that has stuck with me, that was: “what gets measured, gets done.” I think of that when I track what I eat and when I exercise. It helps you see or “measure” what you are doing and it keeps me accountable to “get it done” or meet my daily calorie allowance and fit in daily exercise.
  • You have to find something that works for you. When I started to get into exercising, I was never a fan of running but it is now something that I enjoy and helps me. I started running shorter distances, maybe a mile or two. Now, I have ran numerous races from 5K, 10K, to a half marathon.
Have your changes impacted your kids or family at all? if so, how?
  • My children are 5 & 2 so they are in their cute years. They actually helped to inspire me to want to change. I saw a picture of myself and one of my children and it didn’t look like me next to this cute kid.
  • Now that I’ve made my changes and stick to a healthy lifestyle, it sets a good example for them. They’ve come to my races and cheer me on from the sides. My older child even does “races” in the backyard where he just runs around for a little. It’s good for them to see the importance of healthy eating and regular exercise. Hopefully, down the road they will understand that from watching me.
What advice would you give your kids in the future on the importance of health, physical activity, and eating healthy?
  • I would say you have to make it a priority. You need to stay consistent, even if you can’t fit in a full workout one day, do what you can. You are still doing something and staying active. Also, find something you enjoy and are comfortable with. If you enjoy it, it will be easier to make it a priority in your daily life. It helps to track everything. You see what you are doing right and what you can improve on.
What are you most proud of?
  • After I lost all the weight, I went back to the doctors and my doctor noticed right away that I lost weight. Also, my biometrics had all improved. It was nice to see that not only on the outside I had improved, but also on the inside.
Dave’s Weight change:
March 2014 – 255 pounds, November 2014 – 200 pounds.
Dave ran his first half marathon in November 2014.

 


B.Educated, B.Inspired, B.Komplete

 

Exercise

How to Maintain a Healthy Lifestyle with a Busy Schedule

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Read on to learn about how to maintain a healthy lifestyle when you have a busy schedule…

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Keep healthy breakfast and snack options at work
  • Everybody has those occasionally late days; avoid that unhealthy pastry from the coffee shop by keeping healthy food options at work.
  • Keep instant oatmeal topped with nuts or a banana with some peanut butter on hand
  • Healthy snacks include nuts, like almonds or walnuts eaten with a piece of fruit
Get up and get moving
  • Working out in the morning can guarantee that you fit your workout into your busy schedule. With an on-the-go lifestyle, so many things can get in the way – meetings, events, dinner with colleagues. Prioritize your workout by getting it done before life takes over!
Prep your meals ahead of time
  • Prepping meals a few days ahead of time can make it quick and easy to get out of the house and on with your day. Try prepping meals on your slowest day of the week (maybe a Sunday for those who follow a regular work week). Put the meals for the first few days post-prep in the fridge and freeze the rest to keep your food from spoiling.  Have a CrockPotTM or another slow cooker? If you have time in the morning, you can put your meal together then set it to cook while you are work, leaving you with a delicious, healthy meal to eat when you get home.  Meals can also be prepped the night before if you have the time.  Leftovers make a convenient lunch for the next day!
  • Mason Jar salads for lunch or dinner
  • Overnight oats or smoothies for breakfast
  • Making dinner using the slow cooker
  • Plan your schedule to include exercise
    • Sometimes the hardest part of exercise is figuring out when to do it. Leverage your phone or your computer calendar or even buy a planner. Schedule your exercise like you would any appointment. This will help you organize your entire schedule for the day and ensure that you have time devoted for exercise.
Join a gym close to work
  • Going to the gym can be a real hassle, try joining a gym close to your work to make life easier. Then you can go straight to work post-workout, get a quick workout during your lunch break, or stop over before heading home.
Get a workout buddy
  • Have a friend at work with the same hectic schedule? Try planning your workouts together! Working out with a friend can keep you motivated and prevent you from ditching out on your workout.
Eating out
  • Whether it is for business or pleasure, eating out is a part of life. Keep you your dinner healthy by looking for dishes that are baked, grilled, steamed, poached, roasted, or broiled to keep the calories down. Also avoid sides like French fries or mashed potatoes, which can be high in saturated fat. Instead opt for a side of vegetables or rice. (Many restaurants will allow this change with little or no cost to you). Or stick to a salad with the dressing on the side
Enjoy sleep
  • Sleep is hugely important to keep your body functioning at its best. Pick a set time to go to sleep and wake up (even on the weekends). This can ensure that you get an adequate amount of sleep to keep up with your busy schedule.
Bite into a Healthy Lifestyle(R)
  • March is National Nutrition Month(R) created by the Academy of Nutrition and Dietetics, “Bite into a Healthy Lifestyle” with these healthy on-the-fly snack and meal ideas in Foods for your Lifestyle