Resources
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...
Apps that Stand Out!
Sweet Potato Skins Seems like a few week of pretty tasty appetizers! Sweet potatoes get a bad rap because they’re usually drowned in marshmallows or turned into a sugar bomb at Thanksgiving. We’re not doing that here. We’re turning them into something...
Knowing is Key to Success
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...
Why Macro’s Matter!
Everyone says “Oh macros, yeah I know them.” But what does it actually mean and how do we get there? Well, here is your quick and easy guide to help you actually KNOW your macros! Protein is the non-negotiable foundation of any serious plan. If you’re not...
Fitness SNACKS
Sometimes starting something new can be overwhelming. Workout for an hour a day can be a mountain that many see as unclimbable. But who says fitness has to fit into that box? Why can’t we start small and build up to more WHEN YOU ARE READY. The...
Recipe: Greek Yogurt Chicken Bacon Bites
We all know there will be appetizers everywhere this holiday season so why not have some extra protein in yours! It’s warm, savory, protein-heavy, gluten-free, and feels indulgent without wrecking anyone’s goals. Perfect “grab-and-go” bites so people stay social...
Health Pays
You can’t separate physical, nutritional, and mental wellness from money. They either compound your earnings—focus, energy, reliability—or they tax them—missed days, poor decisions, medical bills. In corporate wellness, I see the same pattern across roles and pay...