6 Wellness Hacks To A More Healthy, Wealthy YOU!  

Below are 6 health and wellness shifts you can integrate into your work day without adding more time to your busy daily routine. No more excuses... time to take action!

#1  Take a lunch break

 Eat something to fuel your mind and your body. Study after study proves that a short break during work improves concentration, productivity and creativity. Use at least two days a week to exercise. Walking does wonders for your total wellness and will be the brain break you need to come back refreshed!

#2 Drink 8+ glasses of water daily
 and carry it wherever you go

Refill every time you get up from your desk. Add fresh fruit such as oranges, berries, apples or lemon for a refreshing, natural burst of flavor

#3 Walk and talk

 Do your meetings, conference calls, and phone calls while you walk.  If you can get outside, this is an instant mood-changing hack for both yourself and the people with you.

#4 Try Burst training

Complete three 10 minute sessions throughout the day. Exercise right in your office

#5 Use your commute to learn, grow and prosper  

Listen to business, personal development or meditation audios to start your day on a positive note every day.  Remember good in, good out.  Your mindset is crucial for your success - and you can't have a prosperous mindset to boost your mental health and wellness by filling it with trash and negativity.

#6 Eat a healthy breakfast every day

 Find something you like to eat and stock up. Build a new routine where you start the day with brain food every day. Within one week you will be hungry for breakfast. Sugary snacks and fancy coffee beverages are not delivering the nutrients you need to have total focus in your day.

 Click  here  for more

Human Adventure Group

Human Adventure is an off shoot of a popular service of the local dog walking company, Canine Adventure. CA offers "adventure walks" for it's canine clients which are 2-hour hikes where the dog is picked up, dropped off and in between gets to go on a Richmond adventure! Doggie parents often remarked on how jealous they were of their dog's day, getting to hike with friends and enjoy nature. Thus, Human Adventure was born!

They choose popular and accessible hikes throughout the city such as Pony Pasture, Powhite Park, Belle Isle and many others! Bring your doggie pal along to meet up with others for structured socialization. Hikes are led by Canine Adventure's own, Hannah Fuqua.

For upcoming adventures and more information, click  here

15 Mood-Boosting Foods 
To Beat The  Winter  Blues

Eating regularly is important to keep blood sugar levels stable (no more "hangry" moments); and including the top nutrients needed to combat seasonal doldrums such as omega-3s, complex carbohydrates, vitamin D, B vitamins, protein and iron, are simple and effective ways to give you that summer smile even on the coldest winter day. 
1. Oatmeal

Their low glycemic index keeps blood sugar levels stable until noon, so you avoid getting "hangry." They're also a source of mood-boosting selenium.

2. Lentils

Lentils, like other complex carbohydrates, help to boost the brain's serotonin levels, your feel-good neurotransmitter. 

3.  Turkey

Tis the season to enjoy turkey, a food known to induce a bit of sleepiness with tryptophan, which your body uses to make serotonin, increasing your mood.

4. Dark Chocolate

A mug of cocoa or square of dark chocolate causes the brain to release endorphins, translating into a better demeanor and positive outlook

5.  Quinoa

Quinoa contains a range of B vitamins, and, when in low supply, can impeded production of serotonin.

6.  Fermented Foods

High in probiotics, nourish the gut - the home of feel-good serotonin production.

7. Bananas

Bananas contain complex carbohydrates and are a particularly good source of vitamin B6, needed to convert tryptophan to serotonin, your stay-happy neurotransmitter.

8. Salmon
Wild salmon is rich in omega-3s, healthy fats that support proper brain chemistry for happiness, no matter the time of year. Studies provide evidence that omega-3-rich fish, like salmon, can help iron out unhappiness and ease symptoms of depression. 

9.  Walnuts

Like salmon, walnuts are a source of omega-3s, helping to increase mood and beat the winter blues.

10. Eggs
Eat the whole egg for healthy fats, vitamin D, brain-supportive choline and protein - all nutrients necessary to keep seasonal doldrums away.

11. Avocado

Avocados are rich in B vitamins, particularly vitamin B6, a nutrient needed for production of serotonin. Their high fiber content also helps to level blood sugar levels

12. Pumpkin Seeds

Raw, unsalted green pumpkin seeds are a source of zinc, a mineral needed for brain health, production of energy, regulated appetite and a stable mood.

13. Spinach

Spinach is a source of plant-based (non-heme) iron, helping to naturally increase your energy levels.

14. Cheese

Rich in calcium, a mineral that's being studied for its role in decreasing stress and anxiety levels, cheese can be a healthy part of a balanced diet. 

15. White Beans

A source of complex carbohydrates, B vitamins and protein, white beans, along with other bean varieties, stabilize blood sugar and mood while regulating hunger.

Want to read more about these 15 foods? Click  here

Five Strategies to Stay Motivated at Work This Winter


For the past month, you've left for work in the dark and arrived home after sunset. The winter weather makes for long, difficult, and sometimes dangerous commutes.  If this sounds familiar, then you're not alone. Many people feel more tired and irritable than usual during the winter; a condition generally referred to as "the winter blues."

Unfortunately, when you become less motivated, you're also one step away from becoming less productive and compromising your professional performance-and that's something you certainly don't want to have happen! So how can you stay motivated?

1.  Be mindful of what you do well 
Give yourself mental praise when you're doing a good job. Do this even for small tasks such as answering emails

2. Get involved in a positive project 
Volunteering for something that's inherently positive like  organizing the holiday dinner can be a fun, rewarding activity. 

3. Learn a new skill 
When you learn something you can put to good use in your job, it can help you advance and simultaneously earn you the appreciation of your boss

4.  Read books by thought leaders in  your
This is a great way to increase your motivation, since thought leaders typically excel at communicating their passion and enthusiasm

5.  Do something positive that doesn't pertain to work
You could begin training for a 5K; teach yourself how to use Photoshop; or start doing volunteer work on the weekends. Whatever you choose, make sure it's something that will make you feel good

Click  here for more information


How To Stay Motivated To Work Out When It's Cold Outside : 

Staying consistent with your workouts in the winter is important if you want to keep up all the  gains you made this year. As a bonus, exercising in winter can help keep your moods elevated and  energy levels high even during the darkest months of the year. 

1 Keep your workout at hom

- Use your own  body weight  and get in simple but efficient exercises like squats, pushups, burpees, and step-ups

2.  Try a new activity

- Try thinking outside the box and doing something that feels less like exercise and more like learning and fun.

3.  Get your friends to join in.

- Instead of meeting friends after work for a drink, grab a buddy and get a workout in, or try a new activity together instead.

4.  Put those holiday treats to work.

- If one of your goals is to  build strength and increase muscle, winter can be a great time to focus on this since you're already most likely eating a bit more than normal, and muscles require fuel (calories) to grow and get stronger. 

For more details click  here ! 
These Breakfast Muffins Are Waaaay Healthier Than They Look
There's nothing better than waking up knowing you have a delicious, healthy breakfast already prepared and waiting for you (and that extra motivation is even more necessary on these cold, dark winter days).  

  • 2 medium ripe bananas (spotty, not those pale-yellow ones that taste like a potato)
  • ½ cup unsweetened applesauce
  • 3 packets stevia (or 3 tablespoons of honey, maple syrup, sugar, or  nothing)
  • 2½ cups quick-cooking rolled oats (the old-fashioned 5-minute kind)
  • 2 teaspoons ground cinnamon
  • 1 teaspoon pure vanilla extract
  • 6 Medjool dates, pitted and chopped
  • ½ cup raisins
  • 1 teaspoon coconut oil, plus extra for greasing the pan
  • 2 cups unsweetened almond milk
  • 12 hazelnuts (walnuts, cashews, or pecans work, too)

  • Preheat the oven to 400°F. Grease a 12-cup muffin pan with coconut oil.
  •  In a large mixing bowl combine the bananas, applesauce, and sweetener.
  •  Using a potato masher or a fork, mash until smooth.
  •  Add the oats, cinnamon, vanilla, dates, raisins, coconut oil, and almond milk. - - Mix until fully combined but a little soupy.
  •  Using a spoon, fill each of the cups with the mixture. Top each with a hazelnut.
  • Place in the oven and bake for 30 minutes (or longer if your oven sucks).
  •  Store in a tightly sealed container at room temperature for up to 4 days.
MIX IT UP: Replace the dates and nuts for new flavor combinations, such as blueberries and walnuts, date and coconut flakes, shredded apples and walnuts, Craisins or dried cherries and pecans, cocoa powder, cinnamon, and walnuts ("The Rugelach"), or just say screw it and add chocolate chips like you really want to.

Want the full recipe? Click  here

 Local Events To Kick 
Off The New Year !

  • Would I Lie To You? Mural Walks On each of the four fun walks around Richmond, you'll see over 20 murals and hear the captivating stories behind them. Ah, but is your host a reliable narrator? Sometimes, yes. Other times, no. You'll want to listen closely because everyone has to guess before the truth is revealed. By walk's end, you'll know who's a true believer - and who can be won over by a tall tale well told. Which are you? Come find out.
WhenApril 12, 2019 - December 31, 2021 
7PM on Fridays 1PM and  4PM on Saturdays 2PM on Sundays
WhereLocation varies by walking tour

Click here for more details on these events
  • Movement Makers Active Living Summit - Let's get moving - in schools, workplaces, neighborhoods, parks - everywhere! Join other individuals and organizations who are a part of the active living movement, and learn how to make physical activity a priority in your community.
When : Wednesday, February 26, 2020
Where : Virginia Museum of History and Culture

  Click  here for more details on this event

  • Shiver In The River 5KShiver in the River is an annual fundraiser held by Keep Virginia Beautiful. With live music, beverages, food, heated tents and more, this is the Coolest Winter Festival in Richmond, and shows our love for Virginia! This event is comprised of 3 challenges: a community cleanup, a 5k run/walk, and the James River jump, where participants are allowed to jump into the James River. You can clean up, walk/run, or jump in the James River -- or do all three! You and your family can participate in as much or as little as you want, and you can form teams challenging your family, friends and co-workers.

WhenFebruary 29, 2020  9:30 AM to 4:00 PM
WhereHistoric Tredegar, Richmond

 For more information on this event and ways to get involved, click  here

  • Doga -  Doga is a variation on the ancient practice of yoga where we involve our dogs. Through meditation, stretching, and massage we learn how to center ourselves as well as our canine companions and how to create greater harmony. Doga is about creating a bond between you and your pet. It allows you to spend time with your dog, strengthen your relationship, and simply have fun.  

When : Classes are held on the 3rd Monday of the month at 6:00 p.m
Where : Impawsible Pups, Inc.
2109 Spencer Road
Richmond, VA 23230

Click  here for more information 


6 Things That Are Messing with Your Sleep & What To Do About It  

A good night's sleep is the ultimate recharge. But if you spend the night tossing and turning, you can wake up feeling frustrated rather than refreshed.  
It's not just the next-day drowsiness that is a problem. Over time, sleep deprivation can  increase your risk of heart disease, stroke,  high cholesterol, and diabetes. 
Prioritizing good, restorative sleep is a crucial component of overall health. 

1.  Using your phone right before bedtimeExposure to this shortwave light suppresses melatonin production-a hormone that helps you fall asleep. While all artificial light suppresses melatonin production to some degree, blue light may be especially detrimental if you're exposed to it for at least two hours.

2. Napping during the day One study found that taking daytime naps not only reduces the duration and quality of nighttime sleep, but it can also lead to increased sleepiness during the day and overall fatigue.

3. Working in your bedIf you're working on particularly stressful projects from your bed, it makes it hard to associate your bed with relaxation. Instead, you may start to feel work tension and stress when you crawl under those covers.

4.  L ying in bed when you can't fall asleep - experts actually recommend getting out of bed if you can't fall asleep. If you've been in bed for about 20 minutes and you're still awake, leave your bedroom and engage in a relaxing activity, like listening to calming music or reading a book.

5. Drinking caffeine and alcoholCaffeine is a stimulant that helps wake you up. I t's best to ditch the caffeine  at least six hours  before you're ready to call it a night. 
Alcohol is classified as a depressant, and while it may help you fall asleep initially, it can inhibit sleep after a few hours of being in your system, waking you up at night and decreasing your quality of sleep

6. Eating a big dinnerParticipants in the study who ate after 8 p.m. not only had higher BMIs, but they also didn't sleep as long as those who ate earlier in the day.
Some foods can wake you up in the middle of the night and negatively affect your sleep quality.
This goes for fluids, too. If you have to get up in the middle of the night to pee, it's harder to fall back to sleep

 Click  here for more 

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