9 to 5 Wellness
Do you have the knowledge you need to help your organization get the best return on the time and capital invested in employee wellbeing? Are you a busy professional or C-suite leader looking to introduce wellbeing program at your work?
Discover the art and science of helping organizations grow their most important resource, their people. In this podcast we discuss how organizations can utilize the potential of wellbeing programs to deliver high return on investment (ROI) to employers. We talk about the radical impact that holistic employee wellbeing programs can have on overall quality of work and productivity. We will be sharing insights on investing in human capital. Such as:
🌟 What has helped their organizations gain a competitive advantage?
🌟 How they see the future of employee wellbeing?
🌟 Misunderstandings that are out in the corporate market today
🌟 Advice to other leaders to create a happier, healthier, and more productive workplace
Our guests are C-suite leaders, and wellness innovators across the value chain: HR managers, wellness champions, community wellbeing ambassadors, service vendors, and wellness consultants.
9 to 5 Wellness
3 Healthy Habits to Kickstart Your Day
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🎙️🎧 In this episode you can learn 3 simple tips for busy mornings that feel rushed and stressful. Mornings that start with answering emails and often skipping breakfast.
The three simple, repeatable habits to set the tone for the day:
Drink a full glass of water immediately upon waking to rehydrate after sleep and improve focus;
Add light movement such as foam rolling, gentle yoga, pushups, or a quick walk to reduce stiffness and get blood flowing;
Eat breakfast to break the fast with protein and omega-3 fats.
00:00 Welcome and Morning Chaos
00:46 Why Mornings Set the Tone
01:47 Tip 1 Hydrate First
02:35 Tip 2 Morning Movement
03:37 Tip 3 Protein Breakfast
05:21 Recap and Sign Off
🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!
🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com
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Welcome to the Nine to Five Wellness Podcast, a show about corporate wellness solutions with innovators and forward-thinking leaders who are at the forefront of the workplace wellness movement. I'm your host, Aisha here.
Hello and welcome to the nine to five Wellness Podcast. I am trying to figure out how to go live on Instagram today, so I am going to share. Three quick, healthy ways to kickstart your day, and this is your Wellness Wednesday tip. If your mornings feel like a sprint from the moment your alarm goes off, guess what?
You're not alone. I am in the same boat. I'm actually running late from everything and everywhere. Well, people who know me, they know that about me because. I try to kind of squeeze in a lot in my mornings, which is a good thing. But at the same time, you know what, you have to prioritize your health because a lot of times I hear my patients and my clients saying, oh, you know what I do the first thing in the morning.
I check my phone. And I had replied to office emails, because my inbox is always full. Oh, when I asked them about breakfast, they're like. Well, I rarely remember to eat breakfast or I eat something because I'm not hungry and I'm rushing out the door. So it can be so easy to start your day in a stressful mode, and you don't want the, you don't want that because then you're gonna stay there for the rest of the day.
Small morning habits that you can repeat day after day. Can actually set the tone for everything that follows that day and every day, right? So start your day with these three simple habits to boost energy and focus. The first one, which is my go-to, which is easy. As soon as I wake up, this is what I do. I drink a full glass of water immediately to rehydrate.
Your body is dehydrated after seven to eight hours of sleep and, a fast. Your body loses fluid overnight, which can cause fatigue and it can make you feel hungrier than you are. So I keep a glass of water on my nightstand so that I can drink it as soon as I wake up. So before you reach for your coffee.
Or your phone. Start your morning with a glass of water. Even a single glass can jumpstart your metabolism. Wake up your digestive system and improve focus first thing in the morning. Okay. Second thing that I want you to do is to move your body in some way or form. Just light stretching would do it. I like to foam roll for five minutes and then for 10 minutes I do just gentle yoga stretches.
But you could do any kind of stretches that you like. You could start your day with 10 pushups. I know a friend of mine when he's brewing coffee, he does 10 pushups. I'm like, oh, that's great. You know, that's probably something I aspire to do, but I just do some gentle stretches or a quick walk.
If you have, space in your kitchen, guess what? Just walk around, do some laps. Why is movement important First thing in the morning? Because it. Releases the stiffness that you have in your joints and your muscles from laying down in one position for a long period of time, light movement gets blood flowing and it wakes up your muscles and joints.
The third tip is eat. Breakfast. Break your fast, but break your fast with protein. Yes, protein and good Omega-3 fatty acids, which are present in like nuts. Nuts or nut butters without added sugars are a great way to start your day, but pair that with some kind of protein. Maybe it's scrambled eggs, maybe it's yogurt. Anything other than sugary foods and eat something. It doesn't have to be a huge meal but it has to be around 300 to 350 calorie meal, which has, which could be like two boiled eggs with a handful of cashews or a cup of Greek yogurt with some blueberries and nuts or seeds.
Because if you skip breakfast, which most of my patients and clients do, you're depriving your body of essential fuel. The fuel that you have early in the morning, what you're gonna eat early in the morning is gonna set the tone for the rest of your day. What does that mean? You're not gonna be as hungry the rest of your day.
You're not gonna be reaching for the donut in the office break room. You're not gonna be eating those cookies or bag of chips, right? You will probably skip all of that. So if you skip breakfast, you're gonna be reaching for processed foods, you're gonna be just constantly hungry. If you eat breakfast, you're not gonna be hungry and you're gonna actually eat healthier.
You're gonna see that you're gonna want to eat healthier throughout the day. So those are three easy ways to kickstart your mornings. First is start your day with a full glass of water. Move your body, just light exercise of some form and eat breakfast, and your breakfast should have protein and good fats, which are Omega-3 fatty acids.
That's all from me for today. Bye.
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