Welcome to the Summer Wellness Series,
C+FS EAP is excited to be partnering with Lindsay Amico, founder of Picture Perfect Mind, and Jared Byer owner of Made 2 Move Fitness, to lead this challenge. Track your progress with C+FS EAP and WIN! Two lucky participants will win a private coaching session with Lindsay or Jared.
This 6-week Summer Email Challenge will help guide members towards wellness this summer. From July 17th to August 21st registered participants will receive weekly emails filled with information, videos, and engaging challenges.
**The information provided by the wellness coaches is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Your participation is voluntary. Please consult your healthcare providers before starting any new wellness activity.**
Go to Week 6 – Find the Good, Be the Good
Week 1: Pack your Lunch
Welcome to week 1 of the Summer Wellness Series. This week we discuss “nutrition.” The information below outlines a comprehensive approach to daily nutrition, focusing on balanced meal sizing and nutrient intake to maintain stable blood sugar levels. Emphasis is placed on starting the day with a substantial breakfast, avoiding skipping meals, and managing hydration effectively to support overall health and energy levels.
Packing a lunch is an important step on your wellness journey. Viewing this video is a good start.
Take action today: Pack your lunch for at least 5 days this week:
Quick Tips:
- Build a balanced meal: Include 1 complete protein, 1 fibrous carb, 1 starchy carb, and 1 healthy fat.
- Try drinking at least 64 ounces of water each day.
For more information on this week’s topic check out our wellness tip sheet:
Don’t forget to track your progress at the end of this week… please complete for a chance to win!
Reach Out:
As always – if you would like to discuss this topic, or any other concern, please reach out to C+FS EAP to speak with one of our Counselors for assistance. Please call 716-681-4300 or complete the intake form here:
Week 2: Unplug
Welcome to week 2 of the Summer Wellness Series. This week we discuss “unplugging from technology.” In today’s hyper-connected world, the idea of unplugging from technology has gained significant traction as a means to reconnect with ourselves and our surroundings. Whether it’s a digital detox weekend or simply a break from screens during the day, stepping away from technology can foster mindfulness and rejuvenation.
Discover the benefits for embracing moments of tech-free tranquility in our fast-paced digital age. Viewing this video is a good start.
Take action today – Unplug from technology for 2 hours a day for at least 5 days this week:
Quick Tips:
- Prioritize a phone-free activity.
- Limit the news. Choose something you can control and do it.
- Bring awareness to your current technology habits.
For more information on this week’s topic check out our wellness tip sheet:
Don’t forget to track your progress at the end of this week… please complete at the end of the week for a chance to win!
Complete this “Unplug” tracking form at the end of the week and be entered for a chance to win!
Reach Out:
As always – if you would like to discuss this topic, or any other concern, please reach out to C+FS EAP to speak with one of our Counselors for assistance. Please call 716-681-4300 or complete the intake form here:
Week 3: Sleep Science
Welcome to week 3 of the Summer Wellness Series. This week we discuss “sleep science.” Understanding sleep science involves exploring the mechanisms of circadian rhythms, REM and non-REM sleep cycles, and their profound impact on cognitive function, memory consolidation, and overall health. Researchers continue to uncover the complex relationship between sleep quality, mental well-being, and physical health, highlighting the importance of prioritizing adequate and restorative sleep for optimal daily performance.
View this video to learn more about the benefits of sleep.
Take action today – Get 7 or more hours of sleep per night for at least 5 days this week:
Quick Tips:
- Reduce artificial light 2-hours prior to bed.
- Get a minimum of 30 minutes of natural light per day.
- Set consistent sleep and wake times.
For more information on this week’s topic check out our wellness tip sheet:
Don’t forget to track your progress at the end of this week… please complete for a chance to win!
Complete this “Sleep Science” tracking form and be entered for a chance to win!
Reach Out:
As always – if you would like to discuss this topic, or any other concern, please reach out to C+FS EAP to speak with one of our Counselors for assistance. Please call 716-681-4300 or complete the intake form here:
Week 4: Make Space
Welcome to week 4 of the Summer Wellness Series. This week we discuss “making space for an intentional life.” Making space for an intentional life begins with prioritizing self-care, allowing us to nurture our physical, emotional, and spiritual well-being. By dedicating time and energy to practices that replenish and rejuvenate us, we create a foundation for mindful living. This intentional approach empowers us to make thoughtful choices aligned with our values and aspirations, fostering a sense of purpose and fulfillment in our daily lives.
Enhance your ability to navigate life’s challenges with greater ease and clarity by practicing self-care. View this video to learn more.
Take action today – Create a self-care plan for yourself. Implement at least one self-care practice 5 days this week:
Quick Tips:
- Set your intention for the week.
- Connect to your “why” for making changes.
- Think, how can you set better boundaries?
For more information on this week’s topic check out our wellness tip sheet:
Don’t forget to track your progress at the end of this week… please complete for a chance to win!
Complete this “Self-Care” tracking form and be entered for a chance to win!
Reach Out:
As always – if you would like to discuss this topic, or any other concern, please reach out to C+FS EAP to speak with one of our Counselors for assistance. Please call 716-681-4300 or complete the intake form here:
Week 5: MOVE More
Welcome to week 5 of the Summer Wellness Series. This week we discuss “moving more.” Moving more is a fundamental aspect of maintaining physical health and vitality. Whether through regular exercise, active hobbies, or simply incorporating more movement into daily routines, staying active contributes to overall well-being. Embracing a lifestyle that prioritizes movement can improve energy levels, enhance mood, and support long-term physical health goals.
View this video to learn more about the benefits of moving more.
Take action today – Engage in some form of physical activity or exercise for at least 5 days this week:
Quick Tips:
- Spend time outside.
- Get 10,000 steps per day.
- Aim to exercise 20-60 minutes 3-5 days per week.
For more information on this week’s topic check out our wellness tip sheet:
Don’t forget to track your progress at the end of this week… please complete for a chance to win!
Complete this “Physical Activity” tracking form and be entered for a chance to win!
Reach Out:
As always – if you would like to discuss this topic, or any other concern, please reach out to C+FS EAP to speak with one of our Counselors for assistance. Please call 716-681-4300 or complete the intake form here:
Week 6: Find the Good, Be the Good
Welcome to week 6 of the Summer Wellness Series- the final week. This week we discuss “gratitude.” Shifting from a negative to a positive mindset involves transformative practices like cognitive restructuring, cultivating gratitude, and engaging in acts of kindness towards others. These intentional shifts empower us to reframe challenges as opportunities for growth, appreciate life’s blessings, and contribute positively to our communities.
By fostering optimism and resilience through these practices, we enhance our well-being and create a more fulfilling life experience. View this video to learn more.
Take action today – Practice one action of gratitude or complete one act of kindness at least 5 days this week:
Quick Tips:
- Reflect on 3 things you’re grateful for before bed.
- Engage in a random act of kindness.
- Reach for a thought that feels believable and allows you to move in the direction of feeling better.
For more information on this week’s topic check out our wellness tip sheet:
Don’t forget to track your progress at the end of this week… please complete for a chance to win!
Complete this “Gratitude” tracking form and be entered for a chance to win!
Reach Out:
As always – if you would like to discuss this topic, or any other concern, please reach out to C+FS EAP to speak with one of our Counselors for assistance. Please call 716-681-4300 or complete the intake form here:
Meet our partners:
Lindsay Amico is a certified Mindset & Career Coach and motivational speaker in Buffalo NY. Her business, Picture Perfect Mind LLC, focuses specifically on helping people to feel better on a day-to-day basis with mindfulness, thought management, and neuroscience. With an approach that goes beyond stress reduction, Lindsay provides professionals with the power to release limiting beliefs and connect to their true purpose.
Jared Byer, HFC is the owner/director of Made 2 Move Fitness. He has been a health coach for over 32 years focused on educating and motivating others toward optimal health. The last 10 years have been dedicated to corporate wellness seminars and workshops around WNY.
Jared Byer
Learn more about the prizes:
Two lucky participants will win a private coaching session with our wellness leaders – Lindsay Amico of Picture Perfect Minds or Jared Byer of Made 2 Move Fitness.
