Healthy Living

  • Sharon Brandwein
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Corporate Wellness Programs Are Useless? Not So Fast…
Corporate Wellness Programs Are Useless? Not So Fast… 1200 675 Sharon Brandwein

In an article published just over a year ago, author Jessica Stillman explored a recent study that seemingly showed corporate wellness programs were a “massive waste of money.” Her words, not ours.

The study Stillman referred to was one conducted by Katherine Baicker from the University of Chicago and Harvard’s Zirui Song. The study itself was a randomized trial of a workplace wellness program implemented by BJ’s Wholesale Club stores. 

The Study:

Researchers randomly assigned employees from approximately 30 BJ’s Wholesale Club stores to participate in the company’s corporate wellness program-or not and subsequently tracked them for 3 years. Implemented by registered dietitians, the company’s corporate wellness program included modules on physical activity, nutrition, and stress management. 

At the end of the 3-year study, researchers found that while employees at the treatment work sites had better self-reported health behaviors and a higher rate of participants actively managing their weight, “No significant differences were found in self-reported health; clinical markers of health; health care spending or use; or absenteeism, tenure, or job performance.” Moreover, the study also found no difference between the cost of employee health insurance between the two groups or any evidence of better job performance for those enrolled in the wellness program. 

Interestingly, this one study prompted Inc.com to publish an article suggesting that “corporate wellness programs are pretty much useless.” 

Goomi Group begs to differ. 

Since Johnson and Johnson launched the first corporate wellness program (Live for Life) in 1979, thousands of companies have followed suit, and for good reason—corporate wellness programs work. According to findings from the 2020 Employer Health Benefit Survey by Kaiser Family Foundation, a whopping 81% of large companies (those with 200 or more employees) offered some type of employee wellness program in 2020.  

Moreover, study after study has proven the effectiveness of employee wellness programs for both employees and the company’s bottom line. 

One study published in the Journal of Occupational and Environmental Medicine showed a clinically significant improvement in hypertension and cholesterol levels of the study’s participants. In the same study, obese employee participants showed significant improvements in mental health and dietary variables. 

Another study published in The Lancet showed that workplace wellness programs are associated with improvements in dietary and cardiometabolic risk factors. 

The fact is that well-designed and well-run workplace wellness programs work—but wellness programs solely focused on physical health do not yield cost savings and employee health outcomes companies are seeking. Design and implementation are key. 

We also think it’s worth noting that only 10 years prior to the release of this study, the same researchers (Katherine Baicker and Zirui Song) published a study applauding workplace wellness programs. That study published in 2010 found that medical costs fell by $3.27 for every dollar spent on the wellness program, and absenteeism costs fell by about $2.73 for every dollar spent. Not surprisingly, these data points have been repeatedly used in support of employee wellness programs. 

Wellness is more than a salad. More than a mental health day. To achieve the best results, companies must take a holistic approach to wellness programs. Only those that consider social, financial, physical, and community well-being will help their employees thrive.  

If your organization is looking for a corporate wellness program that works, Goomi Group can help. Whether you’re on-site or online, Goomi can meet you where you are with employee wellness solutions that work for everyone.

 

  • Sharon Brandwein
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10 Tips for Handling Year-End Stress
10 Tips for Handling Year-End Stress 1920 1440 Sharon Brandwein

Generally, we all tend to get a bit sensitive with more work-life conflict during the holidays. Whether it is the holiday parties, year end goals, annual projection reports for next year, or even just getting ready for a holiday vacation, the last couple of months of the year are always busy and can be a very stressful time for everyone. It’s easy to see how stress levels during this time of year can start to skyrocket.

 While a little stress over a short period of time can improve performance, high levels of stress that last for more than a couple of days can have a serious impact on both the mind and body. In no time, your personal and professional life could start to suffer. But have no fear, there are plenty of ways to navigate the year-end stress we all face.

 Here are 10 ways to handle year-end stress:

  1. Figure out what could be causing the stress. Identify what exactly is causing your stress, and separate each stressor so you can work on them one at a time. Self-awareness is key! Do you have too much on your plate? Or are you experiencing stress at home?
  2. Monitor how you feel. When you know you are going to be busy, set aside a couple of minutes in your day to take into account how you’re feeling both mentally and physically. The sooner you notice any symptoms like irritability, the sooner you can take action to relieve them.
  3. Practice self-care. Incorporating regular deep breathing into your daily routine is the cheapest, easiest way possible to foster a sense of calm throughout your workday. You’ll be better equipped to handle stress if both your mind and body are healthy. Also take time to eat healthy food, drink plenty of water, exercise, and get enough sleep every day.
  4. Do something you enjoy every day. Set aside at least 30 minutes to an hour for an activity you love, such as listening to music, reading, taking a walk or talking with a friend. This can help you relax and ease your stress.  
  5. Don’t take things personally. The holidays can be hard for many people, especially in the midst of this pandemic. Many people have lost loved ones and the holidays bring up very hard memories or feelings. Give people the benefit of the doubt that they may be more stressed or in pain at this time of the year. Breathe and take time to respond so that you don’t lash out.
  6. Determine what can wait.  If you feel like you have too much on your plate, prioritize what you have to do or what is most important. Ask yourself “Is it a high-level priority that will impact my good standing at work—or can it wait?” Delegate tasks to others or postpone tasks that can wait until you’re less busy or stressed. 
  7. Add short breaks to your day. While it might sound counterintuitive, adding a few short breaks throughout the day can help reduce stress levels and re-energize you. Get up from behind your desk and move around. If possible, go for a walk outside. If it’s hard to take a break throughout the day, place a small trinket on your desk that reminds you to shift your mind to a calmer place, or display a family picture on your desk to help you remember the good people around you.
  8. Savor positive experiences at work. The end of the year is always a good time to reflect, so take time to look back on the better moments from the last year at work. Were there projects that you influenced in a profitable or creative way? Were there relationships that enhanced your working experience? Even if you don’t particularly like your job, writing a list of the good points associated with your position can enhance your skills of gratitude and positive thinking. In fact, research shows such behavior helps to activate the feel-good neurotransmitters of oxytocin, serotonin, and dopamine in your brain. This then triggers your parasympathetic nervous system, which helps to reduce stress.
  9. It’s ok to say No. Be prepared to Say NO. Don’t feel obligated to say yes to every party invite, every dinner, every holiday activity you’re invited to. Politely say, “no,” and do so ASAP. Thank the person for including you. If you have another commitment, mention it first and then politely refuse. If you are interested in connecting with the person, offer to meet at another date and time. Close with positive wishes for the occasion. 
  10. Reach out to your support system. Isolation will increase during the holiday season, with COVID fears and dining out restrictions. Social isolation—seasonal or otherwise—should not be taken lightly. Research has shown that having a strong support system has many positive benefits, such as higher levels of well-being, better coping skills, and a longer and healthier life.  They can help reduce stress and/or make you laugh.  Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.

Dealing with stress on a regular basis can have a negative effect on the body if ignored or not dealt with properly. Chronic stress is the problem and unfortunately, our modern lives are completely filled with it. That means it’s up to you to find or try one or more of these ways to combat said stress and to get your body back under your own control!

Self Care
  • Sharon Brandwein
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19 Acts Of Self Care You Can Do Right Now
19 Acts Of Self Care You Can Do Right Now 1200 735 Sharon Brandwein

For many women, self-care is one of those things that we often push down on our to-do list—if we even list it at all. From our jobs to our family obligations, everything else and everyone else always seems more important. 

Therefore, the public service announcement for today is: if you’re a mother, a wife, a daughter, a sister, or a friend, put your oxygen mask on first, or you’ll never be able to save anyone else. And believe it or not, that oxygen mask can show up in the form of self-care. 

What Is Self-Care? 

Essentially, self-care is all the ways you can nurture your mind and nourish your body and soul. It’s the little things you do to keep your mind and body in tune, and it’s a way to give your happiness a boost. 

The great thing about self-care is that it means different things to different people, and there are no hard and fast rules. A common misconception is that self-care should look like midday meditations and positive affirmations. And self-care can be those things—if you want it to be. The truth is, when it comes to the small things you can do to improve your quality of life; the sky’s the limit. Self-care can be as simple as going for a daily walk. It can also be a fat slice of cake, curling up with a good book, or even cleaning the oven. 

And while we often focus on and only respond to “the critical things” when it comes to our health and emotional well-being, sometimes it’s the little things we do for ourselves that have the biggest impact. Here are 19 acts of self-care you can do right now, and they don’t cost a thing. 

19 Acts Of Self Care You Can Do Right Now

1. Take A Walk 

Getting out into the fresh air and feeling the sunlight on your skin can have a profound impact on your mood, health, and well-being. So queue up your favorite podcast or playlist, or enjoy your walk-in silence; either way, step away from the desk and go for it. 

2. Meditate For 10 Minutes

Meditation might take a little practice, but the myriad of health benefits it comes with makes it all worthwhile. Research has shown that meditation:

  • Reduces stress and anxiety 
  • Improves focus and emotional balance 
  • Increases self-awareness 
  • Boosts your patience and tolerance 

To get started, pick a quiet spot and spend a few minutes each day focusing on your breath. 

3. Dance It Out

Famed dancer and choreographer Martha Graham once said, “dance is the hidden language of the soul.” And study after study has shown that dancing improves your mood, stress levels, and even your body image. So, what are you waiting for? Get up and move! 

4. Take A Bubble Bath

If a hot bath is your idea of a relaxing good time, then turn on the tap and dive in. Don’t forget the candles, bath oils, and whatever else makes your heart sing. 

5. Crack Open A New Book

We all have a “to be read” stack piling up in the corner, waiting for their moment. So, if getting lost in a good book feeds your soul, there’s no time like the present. This simple yet effective act of self-care will get you out of your head and deep into someone else’s story before you know it.  

6. Cook A Meal

Cooking is a wonderful act of self-care because it nourishes your mind and your body. So pull out an old cookbook or your favorite recipe and slice, dice, roast, or sautee your way to a lighter mood.  

7. Treat Yourself To Your Favorite Dessert 

Food has long been a language of love, so show yourself some love and indulge in your favorite dessert. Whether it’s cookies, cake, or ice cream, pick the one that nourishes your soul. 

8. Start A Gratitude Journal

Benedictine monk David Steindl-Rast once said, “It’s not joy that makes us grateful, it’s gratitude that makes us joyful.” And there’s probably no better way to find and feel joy than taking pen to paper, putting things into perspective, and reflecting on all your gifts. Incidentally, research has also shown that those who lean into gratitude are happier and more optimistic. 

9. Take A Moment To Reflect On Your Day

More often than not, we spend our lives rushing from one thing to the next. From commuting to work, attending meeting after meeting, taking the kids to soccer in the evening, and cooking dinner, the list is endless. With so much to do, the days begin to bleed together, and there’s never a moment to stop and breathe. So, try a change of pace. At the end of each day, take a moment to reflect on your day and acknowledge the wins, no matter how big or how small. 

10.  Watch A Movie

Whether it’s an old favorite or the latest blockbuster, grabbing a snack and lying on the couch to watch a movie is an excellent opportunity to tune out the noise and get lost in something fantastical. 

11. Take An Afternoon Nap

Listening to your body is an important act of self-care, so if your body bids you to take a nap on a Saturday afternoon, go for it. You might even throw some caution to the wind and skip the alarm. 

12. Unplug For An Hour

Taking some time to unplug from emails, texts, and social media notifications is a great way to give yourself a time out. Rest assured that the world won’t burn in the hour that you’re gone; it will all be there when your power back up. 

13. Get Up And Move

Middle school biology has taught us that exercise releases endorphins—your body’s feel-good chemicals. So to give your mood a bump in the right direction, download a yoga class. 

14. Sing 

We all feel better when we sing along with Adele, so crank up your playlist and belt one out. Relax and enjoy; no one will judge if you miss a high note or three. 

15. Make an “it’s done” list 

We’re all hyper-focused on the things that we have yet to do. No sooner do we cross something off our to-do list, and we’re on to the next task; with a rhythm like that, it’s easy to lose sight of what we’ve accomplished. 
So how about turning the tables and writing an “it’s done” list instead? Whether it’s finishing a big project at work or finally getting around to sorting through those boxes in the garage, take a moment to give yourself a pat on the back. 

16. Call An Old Friend 

Life can get pretty busy, and far too often, we end up losing touch with old friends simply because there doesn’t seem to be enough hours in the day. So practice a little self-care and call up an old friend. Catch up, go through the “remember when’s,” and have a laugh or two. To be honest, your act of self-care will likely be good for both of you. 

17. Go Through Your Camera Roll Or Old Photos 

Ever notice how you feel when you see an old picture pop up in your Facebook memory posts? Chances are you’re probably smiling from ear to ear, so carry that feeling on, open up your camera roll, and start scrolling. Even better, dust off the box in the closet and take a walk down memory lane. 

18. Declutter Your Closet

Some people feel anxious when things are messy and disorganized, while others thrive in chaos. If you fall into the former category, self-care can also look like cleaning up and decluttering your closet. Purging, sorting, and folding can do wonders to lighten your load, literally and figuratively. And if an empty sink is what does it for you, then have at it. 

19. Color, Draw, Or Doodle 

The key to self-care is tuning out the noise and getting out of your head, even if it’s just for a little while. And adult coloring books are incredibly popular for that very reason. You don’t have to think any further than choosing the right color and staying inside the lines. And to be honest, there are no rules here either; if you want to color outside the lines, you can do that too. If coloring doesn’t get your creative juices flowing, you can also try drawing or doodling. 

  • Mika
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Ten Tips for Revamping Your Morning Routine
Ten Tips for Revamping Your Morning Routine 1707 1484 Mika

As the season begins to change, so do schedules. Days get shorter. Routines — even leisurely ones — are upended. If you have children or care for children, school arrives on the horizon and with it comes bus schedules, homework, time to make lunches, and getting dressed and out the door at a specific time. If you don’t have children or they’ve left the nest, it might mean coming back from the lake or cabin if you’ve been able to work remotely. If you look far enough down the road, you’ll see holidays up ahead and all the chaos (and love and family time) that those tend to offer. 

Even knowing this takes place every year, many of us still seem to be blindsided by it. The first thing to get tossed by the wayside is our own personal routine, our commitment to our mental and physical health, and our own pace to the day — whether that was leisurely or action-packed. It is with that understanding, that change is coming as fall approaches, and the need for keeping our own health top of mind is paramount that we turn to the topic of morning routines.

Some beginning thoughts on morning routines

Whether you’re leading a team, building a company or committed to your own personal projects, morning routines appear to be a clear differentiator from others in terms of how good you feel and how productive you’ll be. Tim Ferriss, a #1 New York Times and Wall Street Journal bestselling author, best known for The 4-Hour Workweek, is a big proponent of the morning routine. Here is what Tim says about morning routines and investing in yourself: 

“Investing in yourself is the most important investment you’ll ever make in your life. . . . There’s no financial investment that’ll ever match it, because if you develop more skill, more ability, more insight, more capacity, that’s what’s going to really provide economic freedom. . . . It’s those skill sets that really make that happen.” 

With that in mind, let’s look at a few things Tim recommends to start your day:

  • Make your bed. “It’s hard for me to overstate how important this ritual has become. No matter how s***ty your day is … you can make your bed. And that gives you the feeling, at least it gives me the feeling, even in a disastrous day, that I’ve held onto the cliff ledge by a fingernail and I haven’t fallen. There is at least one thing I’ve controlled.”
  • Meditate. “This allows me to ​​get 30 to 50 percent more done that day with less stress.” 
  • Try some light exercise. This is not meant to be a full-on workout, rather it’s meant to wake up your mind and your body. Try five to ten reps of push-ups, squats or sit-ups.
  • Journal. Here, you don’t need to write down every thought, or hope or dream. Tim recommends writing down three things you’re grateful for and three things that you feel would really make the day great. One other helpful thing you could try writing down: everything you’re anxious about  — get it out of your mind so you can move on with your day in a more relaxed state. 

Try creating your own routine

It’s more important to find a routine that works for you — and that might mean experimenting. Is meditation working? Keep going. Don’t like morning pushups? Cut ‘em. Don’t be shy about mixing things up and trying something new: you might be surprised at what it can do for your day.

More ideas to add to your morning
Just like you, the team at Goomi Group is always looking for ways to add healthy moments to our daily routines, and sometimes the easier that is, the better. So in addition to sharing one of our favorite tricks from Brene Brown (“I try not to go downstairs in my pajamas. I try to go in my workout clothes.”) we also wanted to share a few ideas we use that you might be able to try for yourself — and they really don’t add too much time to your probably already busy schedule:

Set an alarm every day — even on the weekends. Your internal clock craves consistency. Whether you set it for 5:45 a.m. or 8:45 a.m., it doesn’t matter, it’s what works for you.  Just remain consistent so your body can get into a routine. Of course when we say alarm, we really mean a mechanism for waking up. It doesn’t have to be the alarm bells of an iPhone. Get an old bedside clock that only plays the radio. Or consider a wake-up lamp. One thing we like at Goomi Group is a lamp that automatically syncs with your circadian rhythms and slowly grows lighter as you get closer to the time you want to get up. We find it peaceful, relaxing and it feels much more natural.

Meditate — but do it while laying in bed. One of the biggest misconceptions about meditation is that you have to do it sitting up on the floor. If that doesn’t work for you, don’t move a muscle. Set your intention or fire up Headspace while you’re still laying in bed in your pajamas.

Take just one breath. Think you’re too busy to do something active before you start your day? Start with one breath. One big cleansing breath deep into your lungs. When you’re ready, take two. Do one push up. Everyone has time for one push up. One breath. One push up. 

Read one page. Don’t have time to read a book? Us, too. But it’s so important. Keep one book on your bedside table and read a sentence, a page, a paragraph, before picking up your phone, or even rolling out of bed. Does that feel like too much? We also like the Blinkist or Lucid apps which provide easy-to-follow summaries of the big ideas behind many popular business, philosophy and self-help books. (Including Tim’s.) 

Seasons are always changing, our lives are never in stasis and every day is a new opportunity to start a new routine.  We hope some of the ideas above spark something for you — and yes we recognize it might be difficult if your alarm is not gentle wind chimes but a toddler asking for help flushing the toilet. Be gentle with yourself. Set an intention to start slowly, to listen to what your body and mind are asking of you. And if you’re looking for more help and direction we have more blogs for you, including: 5 Easy Ways to Take Care of YOU and Short Meditation: The Time to Relax is When You Don’t Have Time for It. 

  • Mika
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Is It Stress or Burnout?
Is It Stress or Burnout? 1655 1267 Mika

In a normal year, summer is usually a time of relaxing and slowing down. We take more walks outside. Spend time on the front porch or balcony. Head toward water, to lakes and beaches and cabins, where we can carve out time for ourselves before heading back into the routine that autumn brings. But with the pandemic over the past year, that has not been the case for many — and especially women who have been deeply affected as mothers and caregivers. 

For most of us, this year’s summer break has meant kids, family and partners have been back under one roof.  Childcare and solitude is difficult to come by and our mental health suffers. This is when burnout starts popping up everywhere. Working too much — with no outlet for getting together with friends or decompressing. Having fewer close friends, colleagues and family members due to shutdowns and virtual work. Not enough sleep. Does this sound like you? Then you might be approaching burnout. 

That’s a state of “emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained and unable to meet constant demands.” And it can spill out over into every facet of your daily life, from work to home, to relationships with others. 

So if it does sound like you (or someone you know) now is the time to stop and change direction. To do that, we suggest using a technique called the “Three R Approach.”  The first step is to recognize that you might be approaching burnout (those questions above are a good place to start). Next, try to reverse. That is, undoing the damage by starting to walk back some of the habits that have led you to this place. Finally, build resilience moving forward so you’re less likely to find yourself in the place again, or if you do approach burnout you’re better able to handle it — and even help others.

As you get started, according to Help Guide, here are just a few questions to ask yourself as you consider where you are on the road to burnout: 

  • Is every day a bad day?
  • Does caring about your work or home life seem like a total waste of energy?
  • Are you exhausted all the time?
  • Is the majority of your day spent on tasks you find either mind-numbingly dull or overwhelming?
  • Do you feel like nothing you do makes a difference or is appreciated?

Is it stress or burnout

If you’re not used to thinking of mental health in these terms, you might be tempted to ask yourself — “Isn’t this just a little bit of stress? Everybody goes through that.” Well, here’s the deal. Stress involves too much of something, like the pressure on you to perform at home or work. Burnout is the opposite and evolves not enough.  That is, you feel exhausted. Depleted. Put another way, stress can feel like more and more responsibilities are being poured over you and burnout is the sensation of becoming dried up.

How to get started tackling burnout to help you cope with symptoms and regain your energy, focus and sense of well-being from Adam Grant, an organizational psychologist and best-selling author of “Option B: Facing Adversity, Building Resilience and Finding Joy.”

Reach out to others. Whether that’s your partner, colleagues, family or friends. Start by making sure they themselves are in a good place to listen to someone else (hey, we’re all going through something these days) and ask if you can share some of what’s on your mind. This could also look like getting back in touch with your coworkers — even if it’s over Zoom. Not sure where to start? Try a virtual yoga class or happy hour. On the flip side, you should limit your contact with negative people, which will only take you down with them.

Look for ways to bring balance to your life. If it’s your work that seems to be hardest for you, look elsewhere for meaningful interactions and contributions. Create boundaries around when you’re available (and when you’re not), be clear with your team about your capacity and workload. Look for satisfaction in hobbies, family or volunteering. In other words, step back and see which part of your life is overwhelming the others, and shift accordingly.

The obvious one — take time off. In these unprecedented times, burnout can almost feel like it’s inevitable. But it doesn’t have to be. Many companies are starting to be more flexible with sick days, mental health days and make-your-own schedules. Use that time to recharge, we suggest doing something that makes you happy or just catching up on sleep. 

Take time off from your tech, too. Turn it off, hand it to your partner — even put it in a drawer if you have to. If you must have it in your hand, consider putting time limits on certain apps that are known to trigger stress. It’ll all still be there when you get back, we promise. 

Try something new. Is it something creative? A project you’ve always wanted to complete or a hobby you’ve wanted to explore? Switching up your focus and routine can be a powerful antidote to burnout. Just make sure that whatever you choose doesn’t lead to more stress — this should be a break from all that!

 Be intentional with your personal time. Add it to your calendar so it can’t be pushed back or scheduled over — and make it whatever you want it to be. Relaxation? A nap? A walk? Meditation? Deep breathing? This is your time, now claim it. 

Get enough sleep and prioritize exercise. If you’re feeling stressed it might be difficult to get to sleep and if you’re feeling burnt out, it might feel nearly impossible to move your body. For the latter, aim for just 30 minutes and don’t forget it can be anything that gets your heart rate up: from walking and running to swimming and dancing.

We know that’s a lot to think about at once, but incorporating even a few of these suggestions can go a long way in helping to alleviate stress — especially as we all head into what is sure to be a busy fall and holiday season. Goomi suggests 10 min meditations in the morning and before bed to keep yourself grounded. Above all, we know you can do this and we are here to help.

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Plant-based Diets Help The Planet And You
Plant-based Diets Help The Planet And You 926 604 Goomi

There’s nothing like nature’s goodness for a healthy does of complex-carbs, protein and good fats. BUT, did you know a Plant-based diet can also help the Earth? Leading scientific researchers published a report in The Lancet that looked at the links between diet, the environment, and human health. They found that simple choices we make every day can have profound positive effects! After reviewing the evidence, they concluded that a shift toward plant foods can go a long way in promoting human health and the health of our planet.

So in a day and age where fatty, processed foods are the norm, eating more healthy plant-based snacks is a smart move.  Here are a few healthy and plant based snacks to keep you fueled throughout the day. Some of these may need cold storage, so an insulated lunch bag will let you keep these babies right at your desk, or keep them in the break room fridge.

  • Roasted Chickpeas
  • Smoothie
  • Planted Based Snack Bars
  • Dried or Fresh Fruit
  • Veggie Chips – For example, sweet potato chips, kale chips and roasted seaweed can satisfy your savory cravings minus the guilt.
  • Veggies – Veggies and hummus or other healthy dip (Unlimited raw or lightly steamed non-starchy veggies and measure out 2 tbsp of hummus)
  • Celery/Carrots with nut or seed butter (Unlimited veggies, but keep it to 1 tbsp nut/seed butter) 
  • Popcorn – add your favor spice for additional flavoring
  • Tofu – yes really tofu. It is a great source of protein.  Put off by the texture, try it in the form of tofu jerky or tofu chips.

Hungry for more wellness on your plate? Dig in to Goomi Group for everything from Nutrition Coaching and Cooking Demos to Educational Seminars. Our services are never out of reach, just give us your budget and we’ll create the perfect corporate wellness program for you. We welcome your Wellness Dollars! Learn more HERE.

desk
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Spring Clean Your Desk Into A Healthy Haven
Spring Clean Your Desk Into A Healthy Haven 1032 701 Goomi

Marie Kondo will be the first one to tell you that the condition of your personal space is an accurate indicator of the condition of your mind. Overstuffed drawers = overstuffed mind. Messy room = messy mind. Cluttered desk = cluttered mind. You’re probably at work right now. Take a moment and browse your surroundings. Does what we mentioned look familiar?  Do the piles of papers, stacks of envelopes and random paper clips reflect what’s going on in your head? Or does the disarray just make it a challenge to work fruitfully? It’s OK. Now is the perfect time to spring into action and make your desk a healthy haven. Here are our tips for a stress-free, productive workspace.

Take it all off

Get that desktop au naturel. Grab a paper ream box (or ten) from the supply room to act as “Stuff” receptacles for your clutter. Clear everything off your desktop. It should be a clean desk. Do the same for your drawers, the cubby under your desk and any small decorative containers or office supply holders that could be guilty of hiding stragglers. When you finish, your “Stuff” boxes will house everything that used to be in your way. Take the opportunity to give surfaces, drawers and containers a good scrub.

Sort it out

It’s decision time. Get two more empty boxes. Label one “Keep,” and one “Toss.” (Note: you may need more than one of each of these as you work through your items. Just repurpose emptied “Stuff” boxes into a “Keep” or “Toss.”) Systematically go through the “Stuff” boxes one by one, item by item.  Evaluate whether the object is useful and you truly need it. Let’s say it’s your work laptop. Unless it’s got a blown motherboard, that’s totally going into the “Keep” box. However, if the “thing” has served its purpose, is junk or you have no idea how it got into your workspace in the first place, throw it where it belongs – in the “Toss” box. Keep going until you’ve sorted the whole lot.

Take out the Papers and the Trash

This is the moment of truth. Immediately – before you do anything else – get rid of that “Toss” box. Donate it or give it a grave in the dumpster, but act on getting it out of your personal area immediately. Lingering “Toss” box “treasures” have been known to migrate back to where they were purged from. Don’t let this happen! Stick with your decision and move on with clarity and a fresh palate.

“A Place for Everything, Everything in its Place”

Ben Franklin couldn’t have come up with ^that ^ genius mantra if his desk was a hot mess, and you can’t be your most productive self without some order in your work area. Whether you’re in a cube or the corner office, the next step is to give every item in the “Keep” box a new home. Keep a running list of organizational items you will need to acquire to help with this process. If loose pens and stray paperclips are your nemesis, then drawer dividers and desktop supply holders may be your heros. If towers of paper in Jenga formation are your plight, maybe it’s time to invest in a scanner/digital file system or an additional old school file cabinet. Just make sure every item you’ve decided to hang on to has a definitive place to live.

Make Workplace Wellness Part of your Personal Space

Now that you’ve de-cluttered and reorganized your work area, you have space to add a few gifts of self-care to make your clean desk a healthy haven.

  • Keep a mist bottle on your desk filled with water and a few drops of an essential oil like peppermint (for energy) or lavender (to relax). Spritz onto skin throughout the day for an aromatherapy pick me up or a spa-like stress reliever right in the office.
  • Invest in a refillable stainless steel coffee mug and glass water bottle to stay hydrated while being eco-friendly.
  • Stash a stress ball in your desk drawer for use as needed.
  • Care for and enjoy a small indoor plant that can survive on your desktop and under your horticulture skills.


Motivated to spring into action to create your own #HealthyHaven? Share your newly neat workspace and clean desk with us on social media by tagging @goomi_group on Instagram, Facebook or Twitter. Get more corporate wellness tips by visiting us at www.goomigroup.com and learn how we can bring on-site fitness, yoga classes, nutrition services and more right to your office!

There are healthy habits and additions to your self-care routine that can make “getting down with the sickness” a little less likely.
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Tips to Stay Healthy When Everyone Else is Sick
Tips to Stay Healthy When Everyone Else is Sick 1032 737 Goomi

This flu season, if encasing your cubicle in a plastic isolation tent and bathing in hand sanitizer sounds like a wellness strategy, we’ve got good news and bad news. The bad news is that flu season has officially started and it will likely peak in December and February. Even worse, is that it can go until as late as May.

The good news is that there’s an alternative to getting sick along with everyone else. An ounce of prevention is worth a pound of cure when it comes to fending off the flu and there’s so much more you can proactively do beyond getting the flu vaccine. There are healthy habits and additions to your self-care routine that can make “getting down with the sickness” a little less likely.

Stay Sanitary

Ok, so maybe the isolation tent we mentioned earlier doesn’t seem so unattractive once hacking coughs take over the office soundtrack. You can protect yourself by washing your hands frequently, avoiding touching your face and having hand sanitizer readily available. We recommend a pump bottle of an alcohol-based sanitizer on everyone’s desk, in bathrooms, near the copier, in the kitchen and in any common spaces.

Wipe it down.

Disinfectant wipes can be your best friend during flu season. Keep them handy to wipe down your desk, doorknobs, keyboard and phone. It’s a good idea to have a regular schedule for wiping down knobs and surfaces in shared areas like the copy and break room. Also, be sure your office is well stocked with disinfectant cleaning supplies, kleenex, paper towels and soap, so pathogen-prone areas like the bathrooms steer clear of germs.

Take a sick day. (We mean a real sick day.)

An effective, and often overlooked method to repel the flu is to encourage any one who is feeling under the weather or symptomatic to stay home! We often go into work when we shouldn’t for a myriad of reasons, but when it comes to the flu, there’s really no exception. Staying home can prevent an epidemic at your workplace and will ultimately help you recover faster.  

Be the Emily Post of Flu Etiquette.

For those who disregard this advice or simply must go in, we recommend abiding by a few important actions. So everyone is on the same page, send an educational email and post signs in common areas like the bathroom and kitchen to enforce courtesies to engage in while sick. Include everything we’ve mentioned so far and common-sense behaviors that sometimes need reminding like covering the mouth and nose when coughing and sneezing or better yet, suggest wearing a surgical mask to prevent the spread of germs. (You can also forward this blog to inspire everyone to stay flu-free!) 

Fuel up your immune system.

Eating healthy and staying hydrated may be more important than ever during flu season. Make big batches of healthy soups full of lean proteins, legumes, whole grains and lots of vegetables to give your body a major dose of nutritional goodness. Even a simple, warm bone broth (you can find shelf-stable, ready-made brands at your grocer) will contribute to hydration and do a body a lot of good. Tote your steaming creation to the office in a heat-preserving container to avoid the reheat lines at the microwave.

Flood yourself.

Be sure to drink plenty of water. Herbal, caffeine-free teas are ok to meet your fluid quota, just don’t overdo it on the caffeine, as it can be dehydrating. Experts recommend at least 8 oz. of water, about 6-8 times a day to help your system function at its best. If you use a reusable water bottle, be sure to clean it daily. 

Consider supplements.

Vitamin C, echinacea, olive leaf and oregano are just some of the vitamins and herbs that many swear by for fending off the flu. Although studies have had a hard time proving this, the placebo effect may be powerful enough to give these a shot. If you’ve never tried these remedies as immunity support before, be sure to note the recommended dose and try combination formulas from reputable brands like Emergen-C and Source Naturals Wellness Formula.

Essential oils have gotten a lot of attention recently due to the popularity of aromatherapy and the fact that most of them smell pretty darn delicious. One of the brand doTERRA’s most popular oils, On Guard is “a powerful proprietary blend that supports healthy immune function* and contains cleansing properties.” It’s worth considering and makes a great gift since that’s also the time of year we’re in.

Keep Stress at Bay

If you’re reading this you’re probably ok with acknowledging the connection between the body and mind. It’s no coincidence that flu season corresponds with the most stressful time of year; holidays, family obligations, over-extended social calendars and the prospect of taxes can all contribute to feelings of stress. Research has shown that stress can affect the immune system “in a potentially detrimental way.”, so it’s more important than ever to regularly engage in activities that can help support you feeling your best, like meditation, moderate exercise and getting adequate sleep.

Be a Wellness Warrior

Why not think of yourself as your workplace’s Wellness Fairy or Flu Police? Start by making sure everyone has plans for coverage in the event they have to take a real deal sick day. Post wellness strategies in prominent places as not-so-subtle reminders of good sanitary habits. Start a “Flu Fund” and then gift everyone a travel-size hand sanitizer on a carabiner clip, a package of disinfectant wipes, a box of kleenex, a packet of Emergen-C, a disposable surgical mask and a print out of these flu-fighting tips from the CDC that no one’s going to argue with.

Ready to soup up the wellness in your workplace? Goomi comes right to your office with offerings to support stress reduction and a healthy lifestyle. Book Meditation, Yoga, or Massage to help reduce stress and keep employees feeling good- both mentally and physically. Or book a Cooking Demonstration and have one of our Chefs come into your office to create and prep the recipes of your choice. Stay well and learn more at GoomiGroup.com.

Read more: Corporate Fitness Programs: 10 Reasons Why They Work

health technology
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Health Technology to Help You Achieve Your Health Goals
Health Technology to Help You Achieve Your Health Goals 1032 678 Goomi

Who doesn’t love the idea of pushing a button to better health?

Of course, if it were that easy, this kind of equipment couldn’t be manufactured fast enough. While a one touch solution may not be viable quite yet, there are certainly a slew of devices, backed by health technology, that exist to support your journey to better living.

Before we get into some of our favorites, let’s clear something up; just purchasing a piece of fancy fitness tech isn’t going to result in losing ten pounds, jogging a 5k or only eating healthy meals. These gadgets aren’t magic buttons, but they can act as an accountability partner and be a catalyst to support healthy behaviors. You still have to do the work.

That being said, let’s start with something you might already have – a smartwatch. These wearable pieces of fitness tech track multiple activities and can be a source of powerful data. But, data is all about what you do with it. Just wearing a smartwatch isn’t going to increase your steps to 10,000 a day – you have to put one foot in front of the other! It’s likely companies have noted this user-end challenge because several models now include coaching and workout features to transform the area between your hand and forearm into a virtual personal trainer. Engage and follow the programs and the initial investment will pay dividends in results.

Can fitness tech help trigger the motivation to utilize that fancy purchase? We think so!

Case in point: surrounding yourself with health consious friends gives you a push in the right direction. Good thing there’s an app for that! Download LoseIt!, MyFitnessPal or SparkPeople for access to an entire network of people on the highway to health.

The beauty of the social networks these apps create is that you’re never alone when faced with a challenge. Someone else out there is also probably trying to decide between a lean grilled chicken salad or greasy chicken chow mein. Tracking your food can be accomplished with the snap of a photo, your activity will be automatically logged, and a virtual high five is as easy as logging in.

Let’s not forget that technology can make movement fun.  Music and fitness are almost as good of a combination as chocolate and peanut butter, but wearing headphones can be uncomfortable and clunky. Plus, being wired to your device can create all sorts of Twister-worthy tangles. These days, wireless headphones abound and they can be one of the most essential pieces of hardware you add to your collection. The freedom you’ll feel being unbound from your device only elevates the tunes, podcasts and audiobooks you can add to your workouts.

There’s lots of contraptions when it comes to activities, but down time is also critical for wellness. Stillness is a difficult task to accomplish within our busy lives, but wearable devices and apps can make the task of non-doing more attainable. Browse your mobile device’s app store for a variety of meditation app choices or dive into the latest brain activity-sensing headbands. Whatever, you do – learning to not do may be one of the most important facets of your wellness journey.

And even more importantly for any healthy lifestyle, there’s gadgets to help support your sleep routine. If your sleep is compromised – then so are you! The best part is, your smartwatch or phone is probably already loaded with the power to track and encourage a consistent sleep pattern. Want more? Check out the latest sleepwear that’s designed to improve your snoozing experience.

The bottom-line? Technology can provide tools to empower you to achieve the state of health and wellness you desire. Just be sure sure to utilize what you invest in. Goomi is here to help you do just that within your workday! Check out the fitness, nutrition and wellness offerings we bring right to your office at GoomiGroup.com.

Read more: Heart-to-Heart – Harmful Effects of Sitting Too Long

effects of sitting too long
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Heart-to-Heart – Harmful Effects of Sitting Too Long
Heart-to-Heart – Harmful Effects of Sitting Too Long 1032 1032 Goomi

Longevity is on the rise.  Indeed, we are living longer than ever before.  Modern medicine and a deeper understanding of how our bodies work, how they age and how they heal has led to an increase in preventative medicine.  Isn’t science cool?

But some things don’t change.  We go to work.  We come home.  We eat and we rest up.  Even if we’re working out in the morning before heading to the office, sitting too long at a desk all day and then getting home and “resting” in front of the TV or a video console can be incredibly harmful to your heart.

According to the Mayo Clinic, the effects of sitting for long periods of time can be a number of health issues including obesity, high blood pressure, blood sugar level elevation, high cholesterol, heart disease and even cancer.

One study suggested that adults who end up sitting too long and spending more than four hours a day in front of the TV or computer have a 125 percent increase risk of chest pain or heart attack.

But…but we work.  At a computer. All day.  So how do we combat this?  Here are a few simple hacks that we suggest to help you get moving during the busy workday:

1. Stand when talking on the phone.  Sometimes we’ll take it a step further and pace.  Walking and talking can often help with focus, so it’s a win-win.

2. Drink 6 glasses of water during the day.  Try and get in three before lunch and three after lunch.  There are so many reasons why hydration is important from helping with digestion and keeping your weight in check.

3. Take a walking meeting. Why not take your meeting outside?  Go for a walk with colleagues when subject and presentation allow, or why not make a regular check-in with your employees where you move together.  A healthy workplace is increasingly essential, when you care about your staff they will care about you and your business, and this leads to increased loyalty and employee retention. 

4. Yoga ball instead of a chair.  This isn’t anything new, but it is worth noting again.  When you’re on a balance ball instead of a cozy chair, those constant adjustments to your core help you keep it moving.

5. Fidgit.  Wiggle your legs, squat it out, take time to stretch.  Tap your pencil, stand up, shake your booty when you’re typing it up.  Regular movement leads to increased energy that will help you get through the day.

Need help finding ways for your team to move during the day?  Give us a call.

 

Read more: How to Squeeze In a HIIT Workout Anywhere

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