Resources
How to Make Resolutions Stick
Every January, nutrition suddenly feels loud. New rules. New diets. New “30-day fixes.”And most of them fail for the same reason—they ask for perfection instead of consistency. A successful New Year nutrition plan isn’t about eating less or being stricter.It’s about...
Meal prep doesn’t fail because people are lazy.It fails because it’s overcomplicated. You don’t need Pinterest containers, six sauces, or a Sunday afternoon locked in the kitchen.You need repeatable systems that work on busy weeks, stressful weeks, and “I don’t feel...
3 Ways to Set Yourself Up for a Strong Financial 2026
Most people don’t struggle financially because they’re bad with money. They struggle because they’re reactive instead of intentional. Money decisions happen to them instead of being made by them. And when that’s the pattern, finances always feel heavy, stressful, and...
3 Mental Shifts to Take 2026 to Another Level
Most resolutions don’t fail because people are lazy. They fail because the mindset is wrong from the start. If you want 2026 to look different, you don’t need more hype — you need better mental framing. Here are three shifts that separate people who talk about change...
Move Your Body
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...
Your New Year Resolution Playbook by SHW
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....
I Like to Move it Move It
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....
For the Ones Who Take Care of Everyone Else
If you work in healthcare, chances are you’re really good at holding it together.For patients.For families.For coworkers. You show up calm when things are chaotic.You speak gently when people are scared.You make decisions while carrying someone else’s worst day. And...
Holiday Stress & How Not to Slide Into a Negative Mindset
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.”...
SHW Hydration Guide for Busy Shifts
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...