by Jamie Free | Dec 28, 2025 | Uncategorized
Simple movement to support digestion, energy, and blood sugar This isn’t about “burning off” food.It’s about helping your body process what you ate so you feel better after meals. ⏱️ What to Do After You Eat After You Eat…Time NeededWhat to DoWhy It HelpsSmall snack...
by Jamie Free | Dec 28, 2025 | Uncategorized
1) The SHW Promise As a corporate wellness lead and performance nutritionist, I anchor programs to clear, behavior‑first principles—because culture beats hacks. These four rules set expectations and make progress repeatable across shifts and sites. Simple > Perfect....
by Jamie Free | Dec 21, 2025 | Uncategorized
You don’t need a perfect workout plan.You need daily movement. Movement is one of the few things that positively affects every major system in the body—mentally, physically, and metabolically. And it doesn’t require a gym, equipment, or an hour of free time. 1....
by Jamie Free | Dec 14, 2025 | Uncategorized
The holidays are supposed to be “the most wonderful time of the year,” right?Yet every December, I see the same thing across communities, teams, and employees: stress spikes, sleep tanks, nutrition goes sideways, and people feel guilty for not being “festive enough.”...
by Jamie Free | Dec 14, 2025 | Uncategorized
Hydration Tips for a Busy Shift 1. Front-load your day Drink 8–16 oz of water when you wake up or before you clock in.Start the shift slightly ahead, not already behind. 2. Keep water within arm’s reach Use a reusable bottle you like (20–32 oz).Keep it in the same...
by Jamie Free | Dec 7, 2025 | Uncategorized
Everybody loves a goal.“Lose 20 pounds.”“Build muscle.”“Get healthier.” But here’s the truth most people miss: your body doesn’t respond to goals—only to inputs. With twenty years in performance nutrition, working with everyone from bariatric patients to professional...
