Sandbox – Summer Wellness 2024

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. 

 

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. 

Lindsay Amico    

 

 

 

 

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.

 

Go to Week 4 – Make Space

Go to Week 5 – MOVE more

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 offered information 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 own lunch for a 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 between July 23rd and July 30th for a chance to win!

Complete this “Pack Your Lunch” tracking form between July 23rd and July 30th and be entered for a chance to win!  

This tracking sheet will help you monitor your progress throughout the series, ensuring you implement the strategies discussed in each session and track your personal development over the summer.  We will share a summary of the collective data gathered weekly, and you will be able to better understand how you and the other participants are progressing to meet the wellness goals! Your individual data will not be shared with anyone.  Your submission will enter you for a chance to win a private, personal coaching session with Lindsay Amico or Jared Byer, our wellness leaders!
 
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:

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Week 2: Unplug from Technology

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 between July 23rd and July 30th for a chance to win!

Complete this “Pack Your Lunch” tracking form between July 23rd and July 30th and be entered for a chance to win!  

This tracking sheet will help you monitor your progress throughout the series, ensuring you implement the strategies discussed in each session and track your personal development over the summer.  We will share a summary of the collective data gathered weekly, and you will be able to better understand how you and the other participants are progressing to meet the wellness goals! Your individual data will not be shared with anyone.  Your submission will enter you for a chance to win a private, personal coaching session with Lindsay Amico or Jared Byer, our wellness leaders!
 
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:

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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 between July 23rd and July 30th for a chance to win!

Complete this “Pack Your Lunch” tracking form between July 23rd and July 30th and be entered for a chance to win!  

This tracking sheet will help you monitor your progress throughout the series, ensuring you implement the strategies discussed in each session and track your personal development over the summer.  We will share a summary of the collective data gathered weekly, and you will be able to better understand how you and the other participants are progressing to meet the wellness goals! Your individual data will not be shared with anyone.  Your submission will enter you for a chance to win a private, personal coaching session with Lindsay Amico or Jared Byer, our wellness leaders!
 
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:

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Week 4: Exploring Financial and Occupational Wellness

Welcome to week 4 of the Summer Wellness Series. This week our aim is to better understand our Financial and Occupational wellness. 

Week Four at a Glance [Flyer]

When people experience financial hardships, all aspects of their wellness may be affected.  Thus, the relationship between an individual’s financial and occupational wellness are interdependent. People’s satisfaction with their employment status and situation is directly linked to their financial wellness in many ways. These worries can also affect relationships, happiness and one’s focus on self-discovery, development and life satisfaction. Furthermore, there is a well-established relationship between financial stress and occupational dissatisfaction with anxiety, depression and substance misuse. 

Activity: 

Participants are invited to take an assessment for Financial and Occupational wellness. Completing each assessment will help you better understand your performance in these domains and allow you to be proactive in building wellness-affirming habits, routines and coping strategies. 

Financial Wellness Assessment

Occupational Wellness Assessment

As you complete each assessment ask yourself these questions:

  • What is going okay?
  • What am I having success doing? 
  • What could I improve on?

What I Can Do Differently: 

As you further explore your financial and occupational wellness, remember that small changes are powerful and within reach. Ask yourself:

  • Am I taking full advantage of my employee benefits package?
  • Could I save any money by utilizing a medical savings account?
  • Is investing money into a training program a first step in advancing my goals?
  • Can I save money by cooking meals at home and eating out less?
  • Can I use cash instead of card to avoid overspending?

As we wrap up week four, I encourage you to take a few minutes of your time to listen to the guided audio. 

Audio Guided Breathing (<6mins)

 

Reminder:

Register for the upcoming live webinar “Wellness Starts with You: Tools to support your journey” with Lidia Snyder on Thursday, August 17th. Be a part of the conversation by ranking the wellness related questions that spark your curiosity or most resonate with you and provide us with questions of your own that you would like answered. 

Learn more and register here for: Wellness Starts with You (click)

Help guide our conversation: Ask your questions (click)

 
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 staff for assistance.  Please call 716-681-4300 or complete the intake form here:

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Week 5: Exploring Spiritual and Intellectual Wellness 

Welcome to week 5 of the Summer Wellness Series. We are nearing the end! This week our aim is to better understand our Spiritual and Intellectual wellness. 

Week Five at a Glance [Flyer]

Recognizing your own sense of purpose and belonging while keeping an active and curious mind encompasses spiritual and Intellectual Wellness. Many people find support for inner peace, purpose and finding meaning through spiritual practices which encourages wellness. Others find solace and invest in their wellness and wellbeing by expanding their knowledge and skill set. 

Activity: 

All participants are invited to take a brief assessment for both Spiritual and Intellectual wellness. Completing each assessment will help you better understand your performance in each domain and allow you to be proactive in building wellness-affirming habits, routines and coping strategies. 

Spiritual Wellness Assessment

Intellectual Wellness Assessment

As you complete each assessment ask yourself these questions:

  • What is going okay?
  • What am I having success doing? 
  • What could I improve on?

What I Can Do Differently: 

As you explore your spiritual and intellectual wellness, remember, making small incremental change is the key to feeling good. As you increase your awareness in each of these domains consider making some of these changes:  

  • Acknowledge and practice gratitude.
  • Extend appreciation to friends, family and colleagues.
  • Find time to attend an organized spiritual service or volunteer opportunity.
  • Set aside time for reflection or prayer.
  • Explore hobbies that allow you to find meaning and purpose. 
  • Think about exploring new outlets for spiritual and intellectual growth.

As we end week 5, I encourage you to take a few minutes of your time to listen to the guided audio. 

Audio Guided Meditation (<5mins)

 
Reminder:

If you haven’t done so already, register for the upcoming live webinar “Wellness Starts with You: Tools to support your journey” with Lidia Snyder on Thursday, August 17th. Be a part of the conversation by ranking the wellness related questions that spark your curiosity or most resonate with you and provide us with questions of your own that you would like answered. 

Learn more and register here for: Wellness Starts with You (click)

Help guide our conversation: Ask your questions (click)

 
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 staff for assistance.  Please call 716-681-4300 or complete the intake form here:

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Week 6: Wellness and Resilience

Welcome to week 6 of the Summer Wellness Series. While we are at the end of our journey together, your individual journeys are not yet over! This week we explore Wellness and Resilience. 

Wellness Webinar [Flyer]

Increased awareness, openness and acceptance are all part of wellness practice. As you have gained insight from the previous weeks and have assessed the various domains of wellness, you are now invited to create a comprehensive Wellness Plan of your own. As you create or continue to create a wellness plan the works for you, remember that a wellness plan can be dynamic and can benefit from regular revisitation. Creating a wellness plan gives you a better sense of how small changes can begin to turn the tide on your own conceptualization and sense of wellness. 

Activity: 

This week, participants are invited to use the attached outline to formulate an individualized SMART plan based on the Wellness Domain(s) of their choosing. You are also invited to take the opportunity to further explore your scores for each domain of wellness and consider making the appropriate changes.

Dimensions of Wellness (Scores)

SMART Goal Setting (Example) 

What I Can Do Differently: 

Now that you have an enhanced understanding of Wellness, its meaning and more specifically where you are in relation to the 8 domains, it is time to make a plan and commit. Keep in mind that no single dimension can bring wellness and each domain is interdependent. Remember, it is the interplay between domains that facilitates wholeness and wellbeing. This is your start to improved health and lifelong wellbeing. 

Reminder:

As we wrap up week 6, if you haven’t done so already, register for the upcoming live webinar “Wellness Starts with You: Tools to support your journey” with Lidia Snyder tomorrow Thursday, August 17th. We hope to see you there!

Learn more and register here for: Wellness Starts with You (click)

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 staff for assistance.  Please call 716-681-4300 or complete the intake form here:

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