Employee Resources > Individual Wellbeing

Individual Wellbeing

The concept of total wellness recognizes that our every thought, word, and behavior affects our greater health and well-being. And we, in turn, are affected not only emotionally but also physically and spiritually.” Greg Anderson (American best selling Author and founder of the American Wellness Project., b.1964)

Thank you for joining us in the WorkLifeMatters Wellness Center. As a company that offers WorkLifeMatters, Guardian’s Employee Assistance Program (EAP), a variety of wellness resources are available to help you maintain a culture of wellness in your organization. By clicking on any of the subjects below, you can access tools like PowerPoint presentations, video streams, and articles.

Individual Resources

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Active Lifestyle

Skill Builders

Maintaining a Healthy Business Lifestyle

Staying healthy and physically fit in today’s fast-paced society is a challenge for anyone. Perhaps no one faces a bigger challenge in this regard than the business professional, who must be prepared to perform at a high level during long work days and often in stressful situations. In this Skill Builder you will learn how to establish a healthy diet, how to become physically and mentally fit, and how to develop a healthy work routine.

Video

Intro

Meet Fawn Woodfin, your IBH Lifestyle Specialist. Fawn, a natural born motivator, focuses on encouraging others to live their lives to the fullest, while making their health a priority. The mindset behind everything is her main focus, while she also enforces a balanced nutrition plan and fitness education. Fawn has worked with clients all over the country, encouraging them through their weight loss journeys. She believes anyone can make anything happen if they set their mind to it, they just have to believe in themselves. Her deep love for people and her desire to make a difference are the driving forces behind everything she does.

Bent Over Row

Is a weight training exercise that targets your upper and lower back, shoulders and hips. Do 10-12 repetitions on each side.

Curl to Press

This exercise will work your biceps, glutes, and hip flexors. Keep weights at your desk and it’s an easy exercise to do on your break at the office. Do 10-12 repetitions.

Glute Bridge

The Glute Bridge is a great exercise that tones and strengthens your glutes and hamstrings. It will increase your performance and decrease your potential for injury. Do a 30 second hold.

Front Plank

The Front Plank is a well known exercise and is one of the most popular exercises for developing core strength and stability. The Front Plank targets your shoulders, trunk and core. Do a 30 second hold.

Reverse Lunge

The Reverse Lunge is a great way to shape and strengthen your legs. It targets your glutes, hamstrings, and quads. It’s another great exercise to do at the office on your break. Do 10-12 repetitions per leg.

Shoulder Circuit

Everyone wants to have great arms! The Shoulder Circuit works your shoulders and is easy to do at the office. Remember to keep a set of weights at your desk. Do 10 repetitions per exercise.

Side Plank

The Side Plank is one of the best exercises you can do. It works your entire core, strengthening your shoulders and trunk. Do a 30 second hold on each side.

Single Leg Squat

The Single Leg Squat is a simple bodyweight exercise to improve your strength, balance, flexibility and joint mobility. It strengthens your glutes, hamstrings, and quads. It’s incredibly easy to do at the office since all you need is a chair! Do 8-10 repetitions per leg.

Squat to Press

Combine the Squat with the Shoulder Press and you get the Squat to Press, a workout that builds both your upper and lower body. It strengthens your glutes, quads, hamstrings, and shoulders. Do 10-12 repetitions.

Step-Ups

Step-ups are great exercises for building strength and endurance in your legs, while strengthening your glutes. There are stairs everywhere, especially at the office, so no excuses for not doing it! Do 8-12 repetitions per leg.

Straight Leg Deadlift

The Straight Leg Deadlift is a great move for creating definition and separation between your hamstrings and quadriceps muscles. It provides a good stretch for the hamstring muscles and strengthens your glutes and hamstrings. Do 8-12 repetitions.

Overhead Tricep Extension

Overhead Tricep Extensions are great for working the back of the upper arm by strengthening the triceps. Do these with the dumbbells you keep at your desk and you can get in a tricep workout on your break at the office! Do 10-12 repetitions.

Body Weight Squat

Performing a Body Weight Squat workout will help you tone up your lower body by strengthening your glutes, hamstrings, and quads. You can do Body Weight Squats just about anywhere which makes them great exercises for doing at the office. Do 10-12 repetitions.

Physioball Hamstring Curl

The Physioball Hamstring Curl is a great workout for strengthening your glutes and hamstrings. Do 10-12 repetitions.

Push-ups

A Push Up is a common exercise that is often performed incorrectly. It’s a valuable addition to any strength or body sculpting routine that strengthens your chest, shoulders, and arms. Do 8-12 repetitions.

Yoga at Work (26 min)

Now you can take an invigorating break at work that doesn’t involve caffeine, time away from your desk, or calories added to your waistline. Yoga instructor, Michele Eliman teaches you how to do yoga, right at your desk at work.

Articles & Other Resources

Body Mass Index Calculator for Adults

Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women.

Fitness Test – Are you a fitness buff?

Knowing the facts behind exercise is what separates the fitness buff from the weekend gym-goer. Having an all-around knowledge of exercise allows you to optimize your exercise routine and to increase your fitness level. Take this test and see if you belong in the “fitness buff” zone.

Lifestyle Test – Is your lifestyle slowly wearing you down?

Is the way you live conducive to your physical, mental, and emotional health, or are you making it hard on yourself? Your diet, exercise habits and daily routines have a huge impact on your overall wellness. Find out if your lifestyle needs to be redesigned in the name of personal peace and health with the Lifestyle Test.

3 Weight Loss Tips for Men

If you’re a man who’s trying to lose weight and get fit, you’ve probably noticed that most of the books, magazines, and programs on these subjects aren’t really aimed at you. Most are for women. And the others seem to have bodybuilders and competitive athletes in mind—not regular guys who simply want to get in shape. This article will tackle three of the most common questions regular guys have about weight loss.

5-Minute Power Boosters for the Office

Your office—where you spend 30% to 50% of your waking hours—can work for you or against you, depending on how you use it. This article will give you tips on physical and mental activity to reduce stress and increase energy.

Active At Any Size, Part 1

Very large people face special challenges in trying to be active. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment for exercising. You may feel self-conscious being physically active around other people. Facing these challenges is hard—but it can be done! The information in this article may help you start being more active and healthier—no matter what your size! Part 1 helps you get started.

Active At Any Size, Part 2

Very large people face special challenges in trying to be active. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment for exercising. You may feel self-conscious being physically active around other people. Facing these challenges is hard—but it can be done! The information in this article may help you start being more active and healthier—no matter what your size! Part 2 focuses on physical activity.

Active At Any Size, Part 3

Very large people face special challenges in trying to be active. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment for exercising. You may feel self-conscious being physically active around other people. Facing these challenges is hard—but it can be done! The information in this article may help you start being more active and healthier—no matter what your size! Part 3 also focuses on physical activity.

Eating Well On A Budget

Healthy eating does not have to be expensive. This article includes tips for keeping your calories and budget in balance.

Exercise – Body Weight and Composition

There are many simple ways to increase your amount of activity, and the more active you become, the more likely your health is to improve. There are three different types of exercise, and ideally, a healthy lifestyle should incorporate some form of all three of these for balanced health.

Sneak It In and Tone It Up

If you think that you’re too busy to fit in a full workout, think again. Plenty of research shows that small bouts of exercise can add up and provide just as many heart-healthy benefits as longer workouts. You don’t even have to be at the gym or wearing workout clothes for it to count. This article includes inventive ways to transform the must-do activities of daily life into mini-workouts.

12 Easy Ways To Enjoy Activity At Work

12-Week Guide To Healthy Walking

Are You Taking Smart Steps To Your Health

Do You Get 30 Minutes Of Moderate Exercise Daily

Why Move More

Healthy Eating

Skill Builders

Achieving Personal Goals

You know your life could be better. You’re not fulfilling your potential. Or maybe you’ve been wondering when your dreams will come true. Achieving Personal Goals will get you headed in the right direction and give you some tips for making it all happen! In this Skill Builder you will learn tips to help you define your goals, methods to help you work towards your goals, and techniques to help you follow through on your plan.

Maintaining a Healthy Business Lifestyle

Staying healthy and physically fit in today’s fast-paced society is a challenge for anyone. Perhaps no one faces a bigger challenge in this regard than the business professional, who must be prepared to perform at a high level during long work days and often in stressful situations. In this Skill Builder you will learn how to establish a healthy diet, how to become physically and mentally fit, and how to develop a healthy work routine.

Video

Emotional Eating (18 minutes)

Stress, Weight Control & Emotional Eating. Over eating can cause you to feel stressed and stress can cause you to overeat. It’s a vicious cycle that, if left unchecked, can lead to all kinds of health problems including insulin resistance, diabetes, high blood pressure and heart disease. In this video you will learn seven strategies for overcoming emotional eating.

Recipes

Beef Fajitas

Fajitas have become popular, in part because they are fun to put together as well as to eat. This version is assembled, then baked. 256 calories, 8 g fat, per serving

Best-Ever Chocolate Cookies

Your family and friends will never know that bran cereal is one of the ingredients in these delicious crunchy cookies. 103 calories, 6 g fat, per serving.

Broiled Pork Medallions with Wilted Summer Greens – 430 cal, 21 g fat

Cedar-Baked Salmon

Cedar shingles and shims, available at lumberyards, impart a unique flavor to salmon when baking. For this recipe, you’ll need to soak 2 untreated cedar shingles or 1 package cedar shims in water for at least 2 hours or preferably overnight. 181 calories, 7 g fat, per serving.

Chocolate Cake with Raspberries – 310 calories, 11 g fat, per serving

Curried Spinach, Walnut and Orange Salad – 340 calories, 20 g fat, per serving

Pumpkin Raisin Muffins

Serve these delicious muffins with juice or fruit and a quick-cooked egg for a tasty breakfast that is easy to make. 191 calories, 6 g fat, per serving.

Spaghetti Carbonara – Low-fat version. 520 calories, 11 g fat, per serving.

Squash And Brown Rice Primavera

Strawberry Parfait

Articles & Other Resources

Body Mass Index Calculator for Adults

Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women.

Nutrition Quotient Test – Do you know your nutrition facts?

With an ever-increasing emphasis on health in our society, there has been a proliferation of articles and information concerning nutrition. As fast food increasingly becomes the staple diet of busy folks in the Western World, the health food movement counterbalances this trend by saturating the media with a dizzying array of advice and health claims. Discerning between hype and sound advice is no small feat. Do you know your nutrition basics to guide you through this appetizing maze? After finishing the Nutrition Quotient Test, you will receive a detailed, of your score that includes diagrams, information on the test topic and tips.

12 Reasons to Develop a Regular Eating Routine

There are many things you can do to have a healthier lifestyle. One is to develop a regular eating routine. This article gives you 12 reasons to develop that routine.

12 Ways to Create a Healthful Eating Style

One way to have a healthier lifestyle is to create a healthful eating style. This article gives you 12 ways to do so.

Balancing Calories and Weight Management

Achieving and sustaining appropriate body weight across the lifespan is vital to maintaining good health and quality of life. Several behaviors and practices have been shown to help people manage their food and beverage intake and calorie expenditure and ultimately manage body weight.

Eating Well On A Budget

Healthy eating does not have to be expensive. This article includes tips for keeping your calories and budget in balance.

Fast-Food Alternatives

This handout includes healthy alternatives to common fast-food meals.

Healthy Plate

Building a healthy plate of food may reduce your risk of cancer and heart disease and help you to lose weight and overall help you lead a healthier lifestyle.

The Importance of Fiber

Fiber or “roughage” as your grandmother may have called it is very important for good health. This article discusses the many roles fiber plays in the body and the many positive health outcomes it has.

Tasty Tips for Eating Smart at Work Poster – 10 tips for eating smart at work.

Tasty Tips for Smarter Snacking Poster – 10 tips for smarter snacking.

Emotional Wellbeing

Power Point (No Sound)

Stress Management

What is stress? This presentations looks at the causes and signs of stress. It highlights techniques on reducing stress such as self calming and addresses on the job stress management. No sound, 45 slides.

Job Stress and How to Care for Self

How do you care for yourself in stressful times? This presentation defines stress and resiliency. It discusses the difference between stress management and stress reduction. You’ll learn to develop disciplined use of stress management interventions that maximize self-regulation. No sound, 29 slides.

Tackling Job Stress

Is your job stressful? What is stress and what causes it? Learn to look for signs of stress and how stressors become stressful. Learn how to make good decisions in the midst of stress and positive ways to deal with stress. No sound, 16 slides.

Coping with Stress

Stress is a normal part of life. Learn factors affecting stress, coping with stress, and rebounding. No sound, 18 slides.

Got Resiliency?

Got Resiliency?

Humor

The benefits of humor are endless. Learn why humor helps in times of stress and how to use humor. No sound, 19 slides.

The Low Stress Diet

Discover five aspects of nutrition and the domino effect that stress has on them. Learn tips on eating for a health immune system as well as information on vitamin and herbal supplements. No sounds, 37 slides.

Daily Stress

We experience stress every day. Learn what doesn’t work in dealing with stress, stress problem solving strategies, and stress busting tips. No sound, 25 slides.

Stress Management for Parents

It seems like parenting and stress go hand in hand. Learn sources of stress for parents, common reactions to stress, and stress tips for parents. No sound, 20 slides.

Stress Management Techniques that Work

Are there actually stress relief techniques and strategies that actually work? Discover breathing techniques, mindful awareness, how to deal with worry, and how to clear space in your mind. No sound, 20 slides

Thriving

Learn how to thrive through thick and thin. Discover characteristics of thrivers and how they thrive. No sound, 15 slides

PowerPoint (Sound)

Stress Management Secrets for Supervisors

Ten tips company supervisors must know to help control their stress, deal with isolation, manage tough decisions, and improve mental health. Encourages supervisors to use the EAP for personal support. Narrated, XX slides, 47 minutes.

Thinking Well/Managing Stress

See how faulty thinking and negative self-talk can sabotage your diet, your mood, your personal objectives and your will power. Learn a new way of thinking to stop stress in it’s tracks.

Skill Builders

Five Essential Stress Management Tips

This course provides five powerful, and detailed approaches to managing stress that will improve your physical and emotional health. From breathing exercises to communication skills to healthy eating habits. Learn to identify the causes of tension and manage them effectively. (Quiz and certificate upon completion)

More Stress Management Tips

Additional keys to stress management are introduced in this training module. Improve productivity by learning actionable tips to help prevent and manage stress. (Quiz and certificate upon completion)

Video

Recognizing Stress

Understanding Why You Need To Manage Stress (part 1/3). Stress effects affect everyone. Yet most people fail to make the connection between their own stress and the onset of stress-related health problems like recurrent colds, high blood pressure, mood disorders and chronic pain. In this video you will learn to recognize the signs and symptoms of stress and the importance of managing them.

Managing Stress

Five Strategies For How To Handle Stress (part 2/3). Learn how to tackle stress in five easy steps: 1. Identify the source of your stress. 2. Eliminate or avoid stress whenever possible. 3. Rethink the stress you can’t avoid. 4. Cope with stress you can’t rethink. 5. Seek Support. With guidance in this video you will learn to use this simple formula to deal with credit card debt, traffic jams, depression and a difficult boss.

Mastering Stress

Resilience: Mastering Stress (part 3/3). How to make stress management a habit. Wouldn’t you like to let stress just roll right off your back? Wouldn’t it be empowering to take criticism without being bothered by it? Wouldn’t it be great if you could communicate clearly in difficult situations without offending anyone? This video will teach you five resiliency skills that will help deflect stress, handle criticism better and communicate more effectively.

Emotional Eating

Stress, Weight Control & Emotional Eating. Over eating can cause you to feel stressed and stress can cause you to overeat. It’s a vicious cycle that, if left unchecked, can lead to all kinds of health problems including insulin resistance, diabetes, high blood pressure and heart disease. In this video you will learn seven strategies for overcoming emotional eating.

Yoga at Work

Now you can take an invigorating break at work that doesn’t involve caffeine, time away from your desk, or calories added to your waistline. Yoga instructor, Michele Eliman teaches you how to do yoga, right at your desk at work.

Articles & Other Resources

Childhood Stress-What Parents Can Do

All families express stress or crisis at some time or another. Natural disasters, death, divorce, illness, and financial hardships sometimes are especially hard to deal with when you have young children. These suggestions may help at a time like this.

Let Go of the Stress

Learn how to employ a Relaxation Response to help subside the stress reaction and return to a non-stress state. Also learn Progressive Relaxation, which can be used for releasing muscle tension triggered as a response to stress.

Release the Tension

Learn a simple yoga stretch, used for releasing triggered as a response to stress, and a controlled breathing technique, used for releasing muscle tension triggered as a response to stress.

Stress at Home, Kids at School

Recognizing stress reactions in kids is not always easy. However, changes in behavior and personality are good clues that something is going on. Often, kids come to school with a load of worry. Learn tips on recognizing stress in kids and how to help.

Time Management

Learn four steps to help people manage their time.

Tips to Ease Tension

Discover a number of tips to ease the tension you’re experiencing from carrying stress.

Tobacco Cessation

PowerPoint

Smoking Cessation

This smoking cessation program covers the harmful facts associated with tobacco smoke, why quitting is best for your health and tips on how to do so.

Tobacco Addiction

This presentation covers tobacco use statistics, types of nicotine, information on addiction, stages of change and more.

Tobacco Cessation & Recovery

Discover reasons for quitting, common myths, and steps for quitting.

Handouts

A Smoker’s Guide to Kicking the Habit

If you’re going to make the effort to quit, you certainly want to succeed. Learn tips on preparing to quit, treatment options, and self-help tips.

Enjoy Meals Without Smoking

Your body may go through nicotine withdrawal when you try to cut down or stop using tobacco. This is why you might have a hard time dealing with some situations, like eating meals, that are linked to your tobacco use during this time of recovery.

Health Effects of Smoking

Health studies have shown that smoking can affect your heart as well as your lungs. Smoking also raises your risk of certain cancers. These are all good reasons to quit.

How to Deal with Nicotine Withdrawal

Most people who are trying to stop smoking have some withdrawal symptoms. Use this information to help you with the symptoms you do have and don’t worry about those that you do not experience. Remember that these symptoms are generally temporary in nature and a sign that you are on the road to recovery.

How to Enjoy Coffee or Tea without Cigarette

Think you have to quit drinking coffee or tea when you quit smoking? There are things you can do while you’re getting ready to quit, and things you can do after you quit, to make it easier to enjoy coffee or tea without smoking.

How to Stop Chew or Snuff Tobacco Use

Get tips on how to stop using smokeless tobacco.

Immediate Smoker Savings from Quitting in Each State

Quitting smoking not only improves a person’s health, but also produces large monetary savings just from no longer buying cigarettes. Depending on where he or she lives, a pack-a-day smoker who quits will, on average, annually save $1,480 to $2,770.

What Do You Know About Smoking Cessation Aids?

Nicotine is an addictive drug. But if you’re a smoker, your chances of quitting for good have never been better, thanks to smoking-cessation aids. Learn more about these aids by taking this quiz, based on information from the National Cancer Institute (NCI) and the American Cancer Society (ACS).

Additional Resources

SmokeFree.gov

Smokefree.gov is intended to help you or someone you care about quit smoking.

Different people need different resources as they try to quit. The information and professional assistance available on this Web site can help to support both your immediate and long-term needs as you become, and remain, a nonsmoker.

The Women’s Heart Foundation

The Women’s Heart Foundation, the only Non-Governmental Organization that designs and implements demonstration projects for the prevention of heart disease, is a 501(c)3 charitable organization dedicated to improving survival and quality of life.

The Women’s Heart Foundation specializes in the design and implementation of wellness, prevention and early intervention programs. The organization has received both national and international recognitions for its ability to reach out to women. As the front runner for women’s cardiovascular disease issues, WHF is proud that the movement that it started in 1986 is now a global one, with mobilization of world health organizations, government, academic and science communities to bring about social change.

QuitterInYou.org

The American Lung Association created this new campaign, “Quitter in You,” to help smokers find the motivation to try and quit again, and access the help they need to succeed. The way we see it, there is no need for people to feel badly about their quit attempts. In fact, it’s counterproductive. And that’s what is so refreshingly different about this campaign.

The American Lung Association wants smokers to know that they are not failures, and that with each quit attempt, they learn a little more about what works and doesn’t work for them. Each attempt is a necessary step on the road to becoming an ex-smoker forever. And when you’re ready to try quitting again, the American Lung Association is here to help with a wide array of resources that prove the campaign’s rallying cry ,”We support the quitter in you.”

TheTruth.com

Here find the unfiltered facts about big tobacco.

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