7 Wellness Tips For Office Workers

7 Wellness Tips For Office Workers

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Staying fit and healthy is a huge challenge for most office workers. According to one Towers University research, stress is the biggest threat to employee well-being, outranking physiological issues like obesity. Prioritizing wellness in the workplace will boost your health, output, and happiness. So try these tips to ensure you feel your best daily at the office.

  • Explore nature and walk

Spending quality time outdoors offers a lot of healing benefits to employees. Research studies suggest exploring nature helps control stress and anxiety and boosts energy naturally. Make time to visit the local park for a mood boost, and embrace exercises like walking daily to unlock your creativity. Walking provides benefits such as increased flexibility, lower risks of obesity, and improved immunity.

  • Take your lunch away from the computers

Are you guilty of eating while reading important emails? Take your food away from your device. Observing a lunch break away from the office benefits your wellness in many ways; it will favor your mood and well-being and improve your engagement at work.

  • Monitor your stress level 

Investing in the best smartwatches is a good idea if you love to hike in your leisure time. They can help you monitor your stress level by measuring heart rate variability based on age, fitness profile, and exercise. By tracking how much time you spend each day, you can balance your work-life to improve your wellness. Fortunately, brands like the Garmin Vivoactive 3 work best when you wear it daily. The insight into the Garmin stress level monitoring device can be incredibly useful in planning your breaks and the intensity of your fitness programs.

  • Set up greenery in the office space

Including plants in your workspace will transform its looks and feel, irrespective of whether you work at home or in the office. Scientific studies suggest greenery, like indoor plants, helps reduce physiological and psychological stress. So, set up plants to improve your wellness in the office. 

  • Meditate

Meditation is a good habit to disconnect and concentrate on your mental health. It can help minimize stress and anxiety and stabilize your blood pressure. Try meditating each morning to clear your mind and increase focus on the day’s tasks. You may even close the day with a stress-relief meditation, putting the bad energy of the day behind you. Consider taking part in team programs in the workplace to refresh and rejuvenate with your co-workers.

  • Add immunity-boosting foods to your diet

You will want to strengthen your immunity system when the colder seasons approach with the flu. Consuming healthy food rich in vitamin C (such as oranges and bell peppers) will nourish your body to fight infections. Eat immunity boosters every week to keep your body in good shape.

  • Drink more water

Staying well-hydrated in the office raises your energy level and keeps headaches at bay. Place a water bottle near your desk to remind you to replenish your fluids every hour. If you suspect fatigue or headache, gulp water before visiting the coffee machine.


Unleash Your Business Potential in #TheLast90Days of 2023 – Become Unstoppable in 2024!

Hey there, friend! The final countdown has begun – we’re down to #TheLast90Days of 2023, and it’s time to ask yourself, “Am I ready to leap into 2024 as my most powerful, unstoppable self?”

Now is the moment to put the pedal to the metal, to create that roadmap and laser-focus your plan of action so that you can skyrocket into 2024 with unstoppable momentum. And to guide you on this epic journey, Hope Zvara and Jonathan George have joined forces to bring you their game-changing group coaching program: Business Blow Out: It’s Action Time #TheLast90Days Group Coaching Program.

If you’ve built a solid foundation in your business and feel ready to spread your wings but are unsure how to go about it, this program is tailor-made for you.

Are you being easily sidetracked by trivial tasks, endless scrolling, or rearranging your workspace for the hundredth time? Let’s be honest – you’re talking the talk, but what you have right now is a demanding, time-consuming hobby, not a thriving business.

The truth is that stepping into that more significant, louder, and brighter version of you and your business can be daunting. However, embracing action and taking focused, purposeful steps will build something you’ll be proud of for years.

#TheLast90Days is HERE!

But before we go any further, we must set something straight. If you’re not prepared to roll up your sleeves, show up wholeheartedly, and tackle the hard stuff, then this journey isn’t for you. In the wise words of Rachel Hollis, “You are in control of your own life. Your own will is mighty.” You need to harness that power and dedicate yourself to this transformative process.

For those who are ready, Hope and Jonathan’s group coaching is your golden ticket to achieving real, lasting progress in your business. They’ll provide you with the tools, insights, and support needed to break free from distractions and make the last 90 days of 2023 genuinely impactful. Are you ready for 2024 to be your best year ever?

Space is limited in the Business Blow Out: It’s Action Time #TheLast90Days coaching program. To secure your place, click here and inquire now. Don’t miss your chance to revolutionize your business and make 2024 your year of unlimited growth and success!

Overcoming the fear of not being enough

The root of the fear.

The root of the fear is not being enough.

The fear of not being enough is rooted in a lack of self-love. Self-love is important because it allows us to accept ourselves and others. It is the foundation of all other forms of love (including romantic and platonic), personal growth, appreciation for art and culture–everything good in life!

Do it anyway.

So, what can you do?

  • Focus on the present. The past is gone, and the future hasn’t happened yet–you can’t control either of them. You can only control how you react to what happens in the here and now, so focus on that instead of worrying about things that haven’t happened yet (or are out of your control).
  • Take action! If there’s something you want to do but feel like it’s too much for you right now, don’t let that stop you from doing something small, just so long as it gets one foot in the door so that eventually those big dreams become attainable goals instead of pipe dreams forever lingering in your mind like an annoying mosquito buzzing around at dusk while everyone else is enjoying summertime activities outside together because they had no fear or doubt holding them back from achieving their goals earlier on down life’s path…

Celebrate past successes.

When you’re feeling down and out, it’s easy to forget about all the great things in your life. You might feel like nothing matters anymore–but that’s not true! You have achievements and successes that are worth celebrating, even if they seem small compared with other people’s accomplishments. Here are some ways you can celebrate:

  • Celebrate your past accomplishments. If you’ve accomplished something significant in the past (such as graduating from college), list everything that went into achieving that goal and reflect on how proud you feel now that it’s done!
  • Celebrate other people’s successes by congratulating them or sharing their stories online so others can be inspired by them too!
  • Or maybe there was a moment when everything seemed okay again after feeling bad for such a long time…celebrate those moments, too!

Use positive language.

You can overcome your fear of being insufficient by using positive language and affirmations. Positive language is when you use words that describe what you want rather than what you don’t want or are afraid of. For example, instead of saying, “I’m not good enough,” say, “I am capable.” Instead of saying, “I’m afraid I won’t get this job,” say, “I’m excited about the opportunity.”

A positive affirmation is a statement that affirms something about yourself or your life that is true for you at this moment in time–and can be repeated over and over again throughout the day until it becomes part of who we are as individuals! Here are some examples:

  • I am strong when faced with challenges.
  • I am kindhearted towards others even when they aren’t kind back to me first (or ever).
  • My dreams do come true one day, every single one!

Surround yourself with people who love, support, and challenge you.

  • Be open to criticism.
  • Ask for help when you need it.
  • Find people willing to challenge you but also support and love you.

You are enough just as you are right now!

You are enough just as you are right now!

You have much to offer the world and it’s time to start believing in yourself. You may feel like your life is not going how it should but remember: it’s not about what has happened or what could happen in the future; it’s about how we choose to live our lives today.

Our perspective on events determines how we feel about ourselves and others around us. If we focus on our shortcomings instead of on all of our strengths, then that’s where our energy goes–and this can lead us down a path where self-doubt becomes rampant and self-confidence dwindles ultimately. But when we can see ourselves through clearer eyes (and maybe even ask someone else), everything suddenly changes!

In the end, it’s time to start the process of overcoming the fear of not being enough.

You are enough just as you are right now! You don’t need to be perfect or have it all figured out. You don’t need to be a certain way or have certain things for your life to be meaningful. All that matters is what you do with what you have–and that is up to each of us individually. So take a deep breath and remember that this moment, right here, right now: that’s where we find our power.


Embrace Your Lane: The Crucial Role of Clarity in Business Success

Hey there, friends! Hope Zvara here, once again, to guide you on this exciting journey. We get it; navigating the business world can be quite a challenge. But you know what can be the game-changer? Clarity. That’s right: clarity in business.

Imagine embarking on a road trip with no destination in mind. Sounds adventurous, exciting even, right? But soon, you realize you’re wandering, using up fuel and time, getting nowhere. That’s what it feels like running a business without clarity: lots of motion, not much progress.

The first step towards achieving clarity in business is discovering your niche – your unique lane. This isn’t just about what your business does; it’s about who you are, the problem you solve, and the audience you serve. Identify these core aspects, and you’ve laid a strong foundation for your business brand.

None of us are born knowing our exact passion or purpose, but along our journey, we will find corners of the world that feel like home. That’s your niche.

Finding your niche aligns your business with your purpose. It’s like a compass pointing you toward the clients who need what you offer and the opportunities that amplify your unique strengths.

But finding your niche is just the start. Here’s the tricky part: You have to stay in your lane, no matter what. The business journey isn’t always smooth; there will be bumps and detours. Shiny opportunities might tempt you to veer off and try new things. But remember, your niche is your superpower. It’s where you make the biggest impact.

And if you’re struggling to attract clients or move your business forward, consider this: Did you skip a step? Can you confidently say who you are as a business, what problem you solve, and who your audience is? If not, it’s time to hit the pause button and work on building clarity in your business brand’s foundation.

Building that clarity is like tuning a radio to find the clearest station (are you old enough to even know what that means??? lol) – the static disappears, and you hear the music; likewise, getting clear about your business identity tunes in the right clients and opportunities.

When you’re clear about your business, people will notice. Opportunities will open up. Your client base will grow. All because you understood and embraced the transformative power of clarity in business.

It might take some time, some trial and error, but remember – the most incredible journeys take us back to our true selves. And the clearer you are about your niche in this vibrant business world, the more authenticity and success you’ll summon.

So, will you take on this challenge with us? Be brave. Step into your lane. And let’s achieve astounding clarity in business together. You’ve got this!

Here’s to clarity in business!

Signs It’s Time to Visit Your Dentist

Signs It's Time to Visit Your Dentist Photo by Robert Golebiewski

If you’ve been wondering, if it’s time for you to visit the dentist, there are a few telltale signs that you need to. 

These signs are so unmistakable, that it will be hard for you not to go running to the dentist once you experience them. If you’re still on the fence about whether or not it’s time for you to rush off to the dentist. 

Here are some major signals that it is just what you need to do.

Pain and Swelling

Pain and swelling are hard to deal with. If you have been holding your jaw and writhing in pain, then there’s no need for you to continue to feel as if you want to remove your head from your body. This type of pain can cause severe headaches.

Don’t continue holding on to your jaw or the side of your head and wallowing in pain. Get to a dentist as soon as possible to get the problem cleared up.

Bleeding Gums

If your gums start bleeding, that is a big signal that you need to go and visit your dentist. Chances are high that you are suffering from what is known as gingivitis or more commonly gum disease. 

This condition will not go away on its own and if you’re not careful it can cause your teeth to chip in several places. 

Once you notice that your gums are very puffy and bleeding, you need to take action and see a Blue Apple Dentist right away.

Rising Sensitivity Levels

When you experience rising sensitivity levels, especially to hot and cold, it is a sign that you need to go visit your dentist very shortly. 

If you find yourself clutching your jaw like a lifeline, every time you drink something that’s really cold or very hot, it simply means that you are experiencing high levels of sensitivity. This is not normal. It is something that you need to fix as quickly as you can.

You Have Bad Breath

Having bad breath every once in a while is normal. It can make your jaw turn red when you realize that you may have embarrassed yourself without even knowing it. 

After you get over it, it’s time to seek medical help. Your dentist can get that cleared up for you in no time so book an appointment and find yourself in the dentist chair as soon as possible.

You Can’t Remember Your Last Dental Visit

If you can’t remember your last dental visit then you are in trouble. You should be at the dentist at least twice per year to check for cavities and see how your teeth are doing. This will prevent issues before they start.

You might find out good news or you may get some bad news. Even if you do get bad news you’ll be in a position to fix the problem and get a white, straight, and beautiful smile once again. 

So, take care of those pearly whites so you can be proud to show them off at any time.

What To Do After Receiving A Health Diagnosis

Receiving a healthcare diagnosis can be both relieving and daunting. As such, it can be hard to know exactly how to proceed in the weeks moving forward without feeling overwhelmed.

What To Do After Receiving A Health Diagnosis











Photo by National Cancer Institute on Unsplash

With that in mind, here are five steps to follow after receiving a diagnosis.

Stay Calm & Ask Questions.

Getting an official diagnosis for any health condition can feel daunting, especially if you aren’t sure what the next steps will be. However,  staying calm during this time means you’ll be able to better process the information your healthcare provider is sharing with you. If you feel as though you aren’t able to pay close attention to what they are saying, ask them to write down some of the information. You may also want to take some time in between appointments to write down a list of questions so that you don’t feel pressured to come up with them on the spot (or forget to ask something important). 

Ask Your Doctor For Resources. 

Thanks to the internet, we have a wealth of information at our fingertips when it comes to just about any topic – including our health. However, it’s important to remember that Google is not a doctor, and information you pull from random websites may not always be accurate. As such, you should ask your doctor to signpost you to websites that will provide you with accurate and up-to-date information relating to your diagnosis and potential treatment options. 

Stay on top of your medication.

If you have been prescribed any medication by your doctor or healthcare professional, such as IVIG for MS, you should ensure that you stay on top of your medication schedule. For example, you may be advised to take the medication at a specific time each day in order to get the best results. You should also research potential side effects ahead of time so that you know what to expect and can reach out for medical help and attention if needed. 

Make lifestyle changes.

Making certain lifestyle changes can also come in handy when dealing with a healthcare diagnosis. For example, certain symptoms can be alleviated through exercise or improving your diet. As such, you should consult with a medical professional to see if there are any additional changes you can make to your routine, such as:

Don’t skip your Doctor’s visits.

Dealing with a health condition often means that you need to monitor your health more carefully, which means that you may need to meet more often with your doctor or healthcare provider. As such, you should ensure that you never skip over an appointment, even if you feel as though you are in good health. This will help you to maintain control over your condition. Furthermore, your doctor may be able to pick up on subtle changes to your health that you were unaware of, meaning that issues can be addressed sooner rather than later.

Preventing Car Accidents Together: A Community Approach

We hear about car accidents way too often, don’t we? They’re more than just headlines; they can be life-altering events. But guess what? We, as a community, can make a difference. Let’s talk about some simple ways to help make our roads safer.

Via Pixabay

Know the Rules, Drive Cool

Need clarification on traffic signs or speed limits? It happens! But understanding and following these rules isn’t just about avoiding a ticket; it’s about keeping everyone safe. Let’s make it a point to know the laws of the road, and if in doubt, look it up!

Let Someone Else Take the Wheel if You’ve Been Drinking

We all know that driving under the influence is a no-go. If you’re planning to have a good time, that’s great! Just ensure you have a plan to get home safely that doesn’t involve you behind the wheel.

Be a Defensive Driving Superstar

Defensive driving sounds like a sports strategy. It’s actually about being alert and ready for anything on the road. It’s not being scared; it’s being smart! A defensive driving course makes you feel like a road superhero.

Treat Your Car Like a Best Friend

Take care of your car, and it’ll take care of you. Regular check-ups and maintenance are like treating your car to a spa day. It keeps everything running smoothly and helps you avoid unexpected breakdowns.

When in Doubt, Call a Personal Injury Lawyer

Accidents do happen, even to the best of us. If you find yourself in a sticky situation, don’t hesitate to reach out to a personal injury lawyer. They’re like the wise friend who knows all about the legal stuff and can help guide you through it.

Spread the Safe-Driving Love

We’re a community, so let’s act like one! Hosting a workshop or sharing safe driving tips with neighbors and friends might spark a road safety movement right in our backyard.

Cyclists and Pedestrians Are Our Road Friends Too

Remember, roads are for sharing! Let’s look out for our fellow cyclists and pedestrians. A little courtesy goes a long way in making roads friendlier for everyone.

Fancy Cars Have Fancy Safety Features – Use Them!

Have you got a car with all the latest gadgets and safety features? That’s awesome! If not, no worries. Knowing what’s out there and how it can help could be your next step towards safer driving.

Hey, Let’s Look Out for Each Other!

Do you know what makes a community strong? When we look out for one another. On the road, it’s no different. If you see someone struggling to parallel park, give them more space. A patient smile can go a long way if a driver seems confused at a junction. Sometimes, a wave of thanks is more than just polite; it’s a little reminder that we’re all together. So next time you’re on the road, remember a little kindness and patience can make someone’s day—and keep our roads safer, too! How cool is that?

Wrapping Up

So, there we have it! Some easy and effective ways to make our community a safer driving place. Together, we can make those headlines a thing of the past. Drive safe, stay calm, and make our roads a friendly place for everyone!

The Benefits of Daily Movement

Everyone knows that exercise and eating well is healthy and good for your body. The problem is that due to years of sports in schools, most of us are loath to get involved in exercise that isn’t mandated! By this point in life, however, you will feel the aches and pains in your body and these can be alleviated with mindful, daily movement. 

Trying to find a new way to move is the key to injecting a little excitement into exercise. You do not have to jog or pound the pavement for miles on end. You do not have to do push ups until your arms fall off. In fact, you can start looking online for the right ‘Muay Thai gym near me’ and start doing something else to keep your body and brain engaged. You need to make exercise fun and it can also help to understand the benefits of movement every day to make it fun. Here they are:

Benefits iof daily movement imageImage source: Pexels

  1. You’ll elevate your mood. Exercise has the ability to help you to combat anxiety and depression and make you feel good. You want to elevate your mood and it’s the best way to do it because you are also making purposeful movements to help your body to feel the way it should: happy.
  2. You will be helping your lymph. The lymphatic system of the body is so important for your immune system and one of the ways to keep that system flowing is with movement. There is a reason that lymphatic massage exists and it’s because of the need to prevent a build up of lymph fluid. There’s no pump to this system like the circulatory or the respiratory systems – it’s reliant on your movement to keep it healthy.
  3. Your bones will thank you. Those aches and creaks that happen with age don’t have to keep happening. When you workout, you will be able to build and preserve your bone mass. This will keep your bones healthier for longer and it will help with bone regrowth and replenishment. Bone mass declines with age but you can do what’s needed to with the right exercise. If the pain of movement is too much, choose slower moving exercises and use swimming to help support your body as you move and you can help your bones to heal quickly.
  4. You give your brain a boost. Brain health should absolutely be concentrated on, especially if you plan to stay feeling cognitively healthy. Exercise is supposed to make you feel fit and alert and by ensuring that you enhance the health of your brain, that’s exactly how it’ll feel.


Regular exercise each day can help your body and mind to be at peak health. Daily movement should be something you concentrate on and if you haven’t started yet, it’s never too late. Make a point of finding out how you can schedule exercise into your day and you’ll be able to feel good from the moment you start.


Looking After Your Body While Working Out

Looking After Your Body While Working Out Image Credit.

Working out is an important part of staying fit and healthy. No matter how you like to work out, whether you prefer to hit the weights, go jogging, or play sports, it’s a great way to look after your body and mind. However, some people find that they feel worse after working out.

While keeping fit is good for you, it can be damaging if you’re not careful and don’t look after your body. The whole point of working out is to stress your body, so you need to keep it in peak condition to get the most out of your workouts.

Eat Properly

Food is a lot of things, it’s tasty and it brings people together. But most importantly, food is fuel. What you eat can directly affect the impact of your workout routine. If you eat unhealthy food or even not enough food, then your workout will only have a limited benefit.

Instead, eat healthy food that provides the energy and nutrients you need for your workout. If you’re doing a lot of training, then make sure you eat a lot of protein so that your body has the building blocks it needs to repair and build muscle.

You should also drink plenty of water to replenish lost fluids and help your muscles repair. Electrolyte-heavy drinks are another good option. 

Technique and Rest

One of the biggest risks of working out is that you can injure yourself, which hurts your body and prevents you from continuing your exercise as effectively as you’d like. Good technique will help you to get the most out of your exercises and will reduce the risk of an injury. 

You also need to make sure that you rest properly during and between workouts. While you might be tempted to train more and more to try to get more gains, this is counterproductive. Your body will build up and repair during the rest phase of the exercise.

If you don’t give your muscles a chance to recover, then they won’t get any stronger. You will instead feel sore and you’ll reach a point where you can’t train anymore. You’ll also get fewer benefits from your workouts, and you’ll feel more miserable.

Treating Injuries

Whether you’ve been injured during a workout routine or simply in day-to-day life, ignoring an injury won’t help you to maintain your fitness. Just “pushing through it” can make the injury worse, and you will find that your workouts are less effective this way.

Instead, you should get the medical attention that your injury needs. So, if you’ve hurt your foot, look for a “podiatrist near me” to get rid of the problem as quickly as possible. The doctor might also give you exercise recommendations to help you to work around your injury and rebuild your strength as quickly as possible.

After all, the quicker you recover, the quicker that you can get back to working at your usual intensity and efficiency.

What Really Helps You To Be Mindful

Mindfulness is something of a popular phenomenon at the moment, and with good reason. It is actually something that a lot of people already know the benefits of, and once you start practicing it yourself you will soon start to appreciate those benefits too. With a regular meditation practice in place, you can expect to have a calmer and more open mind, a better understanding of yourself, and more compassion for others, so there is plenty to enjoy here. Let’s look at some of the things that will help you to be more mindful in your everyday life.

Image Credit – CCO License

Understanding Your Motivation

Very often, all you really need to do in order to be more mindful is to have a good appreciation of what your own motivation is. It can be all too easy to end up in a place where you don’t really understand your own motivation, and because of that you will often need to get back in touch with it in order to improve things. The more fully you understand your motivation, the better off you will be in this regard. Whether you just want a more peaceful mind or you are looking for something even more profound, understanding what it is can really help you out.

Regular Exercise

As a rule, the better you care for your body, the easier you will find it to look after your mind as well, so it’s a good idea to make sure that you are getting regular exercise too. This doesn’t have to be anything over the top – just a couple of days at the gym should be sufficient for most people who want to be generally fit. Get yourself prepared for the gym if you want to return there again and again: take your big water bottle with straw, dress appropriately, and plan out what you are going to do while you’re there. If you can do all that, you’ll be more likely to actually go.

Image Credit – CCO License


Although they are often put together, in fact mindfulness and meditation are two separate things, and you should make sure that you are aware of that fact if you want to make the most of each of them. As it happens, you will find that a regular meditation practice significantly improves your mindfulness, so this is something that you may want to bear in mind if you are hoping to be more mindful as best as you can be. Just twenty minutes a day should be sufficient for this.


Finally, remember that it really is a process of learning how to be mindful, so the more patient you can be, the better. Patience is a trait that can really help you a lot in the process of mindfulness itself too, so it’s doubly important that you are aiming for this as best as you can. If you can do that, you should find that you are able to enjoy a lot more mindfulness in your daily life soon enough.

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