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The Growing Importance of Workplace Wellness In Small Business

People in a yoga class
People stretching in a yoga class

The Growing Importance of Workplace Wellness In Small Business

If you’re busy thinking of new ways to both attract top talent and keep your current employees happy and engaged, you’re not alone! According to the SunTrust Banks annual Business Pulse Survey, about half of small and mid-sized businesses feel that attracting and retaining employees will be their most significant challenge this year.

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Although recruiting and retaining employees is a challenge that all businesses face, it may be even more difficult for SMBs due to smaller budgets and fewer resources. If you’re looking for a quick solution or a good place to start, consider implementing a wellness program for your employees.

Wellness is a proven effective tool for recruiting new talent, and an engaged, healthy, happy workforce is likely to stick around longer. Improved recruiting and retention, as well as reduced health care costs and absenteeism, can impact small businesses in big ways.

When it comes to company culture, making the effort to improve the health and well-being of your employees won’t go unnoticed. Don’t let the size of your company or allotment of resources be a reason to fall behind the employee wellness trend.

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Toned And Strong Is The Predominant Theme For The Summer Shape Up In 2018.

Woman doing yoga on a stand up paddle board
Woman doing yoga on a stand up paddle board

Toned And Strong Is The Predominant Theme For The Summer Shape Up In 2018.

Eating healthy, feeling strong, and fueling from the inside out is the quickest way to your BEST YOU!

I always say that to clients “you are what you eat.” This literally very true, in that your best body is achieved both in kitchen as well as in gym. Adding power packed healthy options into your diet is a key component of building your ideal shape for summer.

Tip 1:

Weights, Cardio, Protein, Power: All four of these things work hand in hand.

  • Adding wrist or ankle weights to cardio activity.
  • Increasing cardio activity in conjunction with sculpting & toning exercises help to increase the metabolic rate, and help the body burn calories more efficiently.
  • Increasing the intake to lean protein helps muscle function and build strength. Protein powers the body to build and strengthen.
  • Power- increasing the intensity of your work out STEADILY over time helps the body to gain greater overall health, rather than quick ballistic workouts that can lead to injury. (then you can't workout)

Tip 2:

Ditch the stationary equipment - HIT THE MAT & HIT THE FLOOR

I see a ton of clients with horrible hip, and low back injuries from increase use indoor stationary equipment over the winter months.
The body does no move perfectly parallel, however indoor cycle bikes, elliptical machines etc have a property called sheer force, which holds the equipment in place forcing the body to only work in 1 plane of motion. This causes pain and over time injury. It’s best to include cardio routines that use weight baring, free moving exercises allowing the body to move across all planes of motion with ease. Things like HIIT classes, Dance classes, barre classes are great options.

If you do have an injury, consider rehabbing by focusing on mat pilates exercises to regain strength while allowing the injury to heal. Always best to consult a physician in the incase persistent pain or ongoing problems.

Tip 3:

MATCHA & BARS

I particularly like to add Matcha and healthy bars to my clients diets as it helps them curve cravings and boost the metabolism. Matcha is a natural source of energy and caffeine. Regular use in the diet can actually speed up the metabolism by helping the body burn faster and more efficiently. It can replace coffee all together, and mixed with coconut milk is great non dairy latte option.

In addition RxBar’s are my new Paleo favorite, as it power packed with lots of protein and helps the body sustain energy for long periods of time. Don’t skip a meal, things like Rx Bar are a great supplement as you run from meeting to meeting or place to place. This helps the body burn efficiently and avoids high and low spikes in blood sugar.

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Tips From The Top #barrediva

Women doing Barre
Women doing Barre

Tips From The Top #barrediva

Top-five tips to get tonedaf!

These are top five number tips to get fit and toned in a hurry at home!

1. Booty Booty Booty Rockin:
 Grab your red or green booty band, and Hit the mat, and throw the booty band around the thighs. Lay down on the mat with the legs in a parallel position and press the hips high up and down squeezing the glutes and squeezing the thighs. This exercise sculpts the glutes and the thighs. Repeat 20 to 30 times- 4 to 5 sets

2. Sexy shoulders:
Standing with the legs in parallel end position holding 3 or 5 lbs weights, pull the the elbows into the waistline with the palms high then squeeze the arms out shoulder level and turn the palms down. This exercise sculpts the biceps and triceps. Repeat 10 times- 2 to 3 sets

3. Wickedly Sexy Waistline:
 Holding the 3 or 5 lbs weights by your side with straight arms, bend side to side from the waistline, squeezing the obliques and the transverse abdominal wall. Squeezing from side, try to reach the hands (weights) all the way down to the ankles. Repeat 20 times – 2 to 3 sets

4. Tight & Tiny Thighs:
 Placing the booty band around the quads and standing with the legs slightly wider than the hips, squeeze the waistline and begin to bend the knees, taking the seat towards the back wall, drawing the arms high over head, begin to pulse down one inch and up one inch. Repeat for 30 to 60 seconds 4 to 5 times.

5. 60 Second Plank To Get TonedAF:
Holding the 60-second four-arm plank do these three leg variations to get sexy and toned. Jogging the knees: A.Alternating knee bends on either side: 20 seconds Hip presses: B. 20 seconds, pressing hips high, then back to shoulder level: 20 seconds Hip Twists: C. Squeezing the hips from side to side trying to touch either side to the mat: 20 seconds