✈️ Staying Well on the Road: A Business Traveler’s Guide to Health and Vitality

“Almost everything will work again if you unplug it for a few minutes… including you.” – Anne Lamott Workplace wellness isn’t a luxury anymore—it’s a business essential. In an era of burnout, digital overload, and constant change, companies that prioritize employee well-being don’t just boost productivity—they build trust, retention, and resilience. If your organization has talked about starting a wellness initiative but hasn’t made it happen yet, you’re not alone. For many leaders, the intention is there—but time, overwhelm, or lack of clarity stalls the momentum. That’s where I come in. With over 10 years of experience in health coaching and corporate wellness, I help organizations cut through the noise and create strategies that actually work. My approach is grounded in the five foundational pillars I share in my book, The Vibrant Sage: Arousing Energy for Health and Happiness — breath, movement, nutrition, sleep, and purpose . These pillars are essential not just for personal well-being, but for creating energized, resilient, and productive teams. Here’s how to get started. 6 Steps to Build a Workplace Wellness Culture That Lasts Start With Leadership Buy-In—Not Just Budget Support from upper and middle management is non-negotiable. But in 2025, it's about more than approval—it’s about visible participation. Employees notice when leaders take breath breaks, support healthy boundaries, or prioritize focus over hustle. A culture shift starts at the top. 2. Form a Wellness Committee That Reflects Your People Diverse voices matter. Bring together people with different health goals, backgrounds, and schedules—from fitness fans to new parents to desk-bound introverts. This ensures your program has something for everyone, not just the loudest voices. 3. Ask What They Actually Need Use a quick, anonymous survey. What’s draining your team—lack of sleep, stress, screen fatigue, or feeling disconnected? One-size-fits-all programs rarely hit the mark. Real wellness is responsive. 4. Set Realistic, Human-Centered SMART Goals Specific. Measurable. Achievable. Relevant. Time-bound. Keep it simple and people-first. Some ideas: Launch a 2-minute guided breath break video every Monday. Host a “movement moment” challenge to encourage midday stretching. Offer a sleep hygiene tip in your team newsletter each week. Ask employees to anonymously share their sense of purpose or motivation—it’s powerful and connecting. 5. Make It Visible, Fun, and Inclusive Wellness shouldn’t feel like another task. Use upbeat visuals, positive language, and low-barrier participation. Think team walking breaks, hydration challenges, brain-fueling snack swaps, or “no meeting zones” for true focus time. Make it easy to show up and rewarding to stay engaged. 6. Focus on the Pillars That Actually Matter At the core of any vibrant team are five key elements I explore in The Vibrant Sage—and they translate beautifully into workplace wellness: Breathe helps manage stress and sharpen focus. Movement breaks stagnation and lifts mood. Nutrition supports mental clarity and sustained energy. Sleep restores the body and enhances creativity. Purpose reminds employees that their work—and well-being—matters. You don’t need a massive budget or an app. You need a consistent commitment to these basics. They’re simple, actionable, and proven to elevate morale, engagement, and long-term performance. Final Thought Workplace wellness isn’t about perks—it’s about people. When you support your team in feeling stronger, calmer, and more connected, everyone wins. As your workplace continues to evolve, your wellness strategy can grow right along with it. ✨ Want help designing a modern, people-first wellness program that supports real-life challenges? I offer customized consultations to bring The Vibrant Sage approach into your workplace. 📩 Contact me at 516-456-9945 or email nancy@fitnessatworkmd.com for a free strategy call. Let’s create a well-being culture your employees will feel—and your business will benefit from.

Do you know someone who, when faced with health challenges, seems to always muster the strength to get stronger, while fighting the weakness or disease…someone who won’t give up?. Hero is defined as: a person who is admired or idealized for courage, outstanding achievements, or noble qualities. – Oxford Dictionary Wellness is defined as: the state of being in good health, especially as an actively pursued goal. – Oxford Dictionary Wellness hero…what in the world does this mean? For me, a “wellness hero”is someone who is focused on leading a healthy, active lifestyle, and understanding that this is the key to long-term health and happiness. When faced with one challenge after another, a wellness hero has the courage to stay strong and committed, even when it appears to be fruitless. When we’re healthy, we can take for granted how the choices we make impact our health. However, over time, our bodies change, and we have an increased probability of acquiring an illness and/or disease. So during challenging times, we must harness our courage, strength and understanding so that no matter what we face, we are more physically and mentally prepared to overcome these obstacles. My wellness hero is my 94 year old father. He can’t run marathons, bench press heavy weights, or have 6 pack abs. He does walk ½ mile a day, enjoy a primarily plant based diet, strength trains daily in a special chair and has a personal trainer who works with him weekly. But that isn’t what makes him my hero.. He’s my wellness hero because he has always had a healthy lifestyle (or should I say fairly healthy)…he played golf and tennis regularly, walked all the time and generally ate healthy foods. My father was always a healthy man until around the age of 68, at which time he was diagnosed with prostate cancer and only given 2 years to live. He survived the cancer but within the next few years of his recovery he had both hips replaced and bypass surgery. This man was determined to get healthy, to further grow his business and enjoy life with friends and family. He meditated, ate healthy whole foods and exercised daily. He worked full time until the age of 90, at which time he suddenly (within 3 weeks) became legally blind. Learning to go from complete independence, to dependence on others, was a challenge. At the age of 90, many may have given up. But not my Dad. While he did suffer from depression, he was determined to continue to lead an active life. Today, in addition to his daily exercises he eats lots of vegetables and fruits, has a glass of wine and meditates. I’m so fortunate to have this man as my father. He is extraordinary, courageous and admired. We live in a country where people are getting sicker, not healthier. Lifestyle diseases, many of which are preventable, are on the rise. Like my father, you can incorporate good habits into your daily routine. This includes regular exercise/movement, eating nutritious, non-processed foods, getting a good night’s sleep, and enjoying friends and family. Some studies say, life expectancy for today’s youth may be declining (NPR report by Rob Stein, December 8, 2016) . Do you want this for your children or grand children?. If not, lead by example. You are never too young to start creating a healthy lifestyle. So, who is your wellness hero? What have you learned from this person? What do you admire? If you haven’t already told them how special they are to you, go ahead and reach out. I have always lead a fairly healthy life, but as I have gotten older, it has become increasingly evident that my good health and vitality are a result of how I have lead my life. As a baby boomer myself, it is increasingly important both for my physical body and emotional well-being to stay as active and vital as possible. Two years ago, I was playing duck duck goose with my 3 year old grandson. We were running around the yard, having so much fun. It was there that it suddenly hit me…now I know why I have been healthy, it’s so I can act like a child with my grandson. Maybe one day I will be his “wellness hero”. I would love for each of you to share on this blog who your hero is. And don’t forget to let them know how much you admire them and proud of them. To the hero in each of you! For more information on creating a wellness programs inspired by your “wellness hero” get in touch for a free consultation.

“This is my wish for you: peace of mind, prosperity through the year, happiness that multiples, health for you and yours, fun around every corner, energy to chase your dreams, hoy to fill your holidays!” – D.M. Dellinger It is probably not a stretch to say December can be one of the most stressful times of the year. So my advice is stop reading this (yes I said stop) and stand up, take a few slow, deep breaths and smile. Doesn’t that feel wonderful. Now you can continue reading. When we experience this additional stress during this holiday season, it isn’t surprising that we generally don’t take care of ourselves. We sleep less, eat more unhealthy foods because we are on the go and we typically exercise less. To help you get energized and cheerful – I have 10 easy to follow holiday fitness tips for your wellness. Take at least 5 minutes for yourself each day – Detach from everyone around you and listen to music, read a book, meditate, stretch. Only you know what makes you feel energized so do it. Move every 20 to 30 minutes – This is true throughout the year. Simple standing up can make you feel better but if you can’t stand up try the following: a. Toe tap under your desk b. Chair twist: Sit up straight in your chair and turn upper body to the right while holding on to the side of the chair. Hold the twist for about 5 seconds and repeat 5 to 10 times. Repeat on other side. d. Push ups: Variations include on the floor, desk, chair or wall. Just make certain you are using a secure surface (e.g. no chairs with wheels) e. Arms overhead and leaning to opposite side – Great stretch f. Squats: This can include squatting and touching your chair, wall squats, or squats without an backing. Remember do not squat further than what is comfortable and do not allow your knees to go past your toes. g. Tricep Extension: Optional holding an object, such as a water bottle, Raise arms overhead with elbows close to your ears, bending at the elbow bend forearms behind your head. This should feel great. h. Knee raise: Sitting in your chair raise either one or both knees up and hold. Start with 3 to 5 seconds and increase duration of the hold. As your abs/core get stronger you will be able to hold your legs up longer. i. Shoulder Pinch: Imagine a pencil between your shoulder blades, squeeze and imagine holding a pencil between your shoulder blades. 3. Get a good night’s sleep: This is so important for your health…this is when your body recharges itself. There are some great meditation videos on You Tube to help you fall asleep. 4. Frequent hand washing: Since we tend to overextend ourselves we are more susceptible to getting sick. This is the # 1 strategy to staying healthy. 5. Stay hydrated: Drink plenty of water; when possible infuse with fresh fruit to both improve the flavor and it is a nice way to get additional antioxidants. 6. Eat… do not skip meals: It is understandable that during this time of the year we tend to eat out more and not eat as regularly as we usually do. Try to maintain a healthy diet and do not starve yourself. 7. Be grateful: Before you get out of bed reflect on at least one thing you are thankful for, it could be simply that you are alive and breathing. Then at night reflect on something that happened during the day you are grateful for. By being conscious of what you are “thankful for” it will increase the likelihood it will happen again – This is part of the Law of Attraction 8. Get outside and get some fresh air. 9. Be Grateful…Write down all the good things that have happened during 2017. 10. Smile and be joyful! Staying happy and healthy during the holiday season will allow for you to enjoy spending time with your loved ones. For more holiday fitness tips, or for an exercise routine that will work for you please reach out to me at  nancy@fitnessatworkmd.com  . Feel free to follow me on Instagram, LinkedIn, Pinterest and Facebook.

With the holidays just around the corner it is hard to keep a healthy holiday mindset. Many of us are already worried about how we are going to lead a healthy lifestyle… with all the parties and gatherings combined with shopping, decorating and planning it can feel overwhelming before we even start. Does this sound familiar? If so, let’s change your thinking so that you can have a healthy holiday mindset!

Did you know, how you start your day has a tremendous impact on our day? So why not feel amazing! Think about this. Doesn’t making love in the morning make the rest of the day better?