Tag: Article

How to Preserve Company Culture as You Scale to 100 Employees

Post author By Clark Lagemann
Post date January 16, 2025

Navigating Growth: How to Preserve Company Culture as You Scale to 100 Employees”

If you’re reading this, chances are you’re navigating the exciting but challenging moments of rapid growth. Maybe your company is doubling in size, or you’re adding new layers of management for the first time. Exciting, right? But let’s be honest: it’s also a bit terrifying, especially when it comes to preserving the unique company culture that has made your team successful.”

As a two-time Inc. 5000 honoree, I’ve been fortunate to connect with founders of fast-growing companies who’ve successfully scaled past 50 and 100 employees. Through these conversations, one theme stands out: growth can strain—even break—the very culture that made your company special. But it doesn’t have to.

I’m sharing the stories, lessons, and actionable strategies from these seasoned entrepreneurs to help you scale your team without losing the soul of your organization.

The Common Thread: Early experiences build company culture.

Many founders revealed the surprising fact that they plant the seeds of culture long before scaling becomes a reality. It starts with the very first hires—their values, behaviors, and how they embody the company’s mission. If you wait until you’re at 50 employees to think about culture, you’re already behind.

One founder told me about their experience building a marketing agency. When they were just five people, they took an afternoon off to brainstorm a list of “non-negotiables”—values they wanted to guide every decision. “We weren’t hiring for roles,” they said, “we were hiring for alignment.” That prior work paid off when the team grew to 80 people. Those original values became a filter for hiring and performance, keeping the culture intact.

Takeaway:

Start small and define your culture early.

Create a one-page “culture manifesto” with your team.
Identify and document your core values.
Use these values to guide every hire, even if it slows the process.

The Breaking Point: 50 Employees

The transition from a close-knit team to a larger organization is where many founders hit their first cultural roadblocks. Communication silos form. New hires outnumber early employees, diluting traditions. It’s easy to feel like the culture is slipping away.

One founder shared how they realized this when their weekly team lunches—the highlight of the week—felt chaotic and impersonal. “We had 60 people crammed into a room that used to hold 20,” they said. The solution? Smaller, team-based gatherings. Each department started hosting their own version of the weekly lunch, preserving the intimacy and connection that made the original practice so meaningful.

Takeaway:

Rethink traditions to scale with your team.

Identify which rituals need adapting for a larger team.
Introduce team-specific versions of your traditions to maintain connection.
Host quarterly culture “check-ins” to evaluate what’s working.

The Tipping Point: 100 Employees

Hitting 100 employees often signals the need for systems and processes to maintain company culture. Without them, rapid hiring, new leadership layers, and geographic expansion can pull the organization in different directions.

One CEO of a software startup described their wake-up call: a top-performing employee resigned, citing a “disconnect” between the company’s stated values and how decisions were being made. “It hit me hard,” the CEO admitted. In response, they launched leadership training for all managers, emphasizing how to embody company values in everyday decisions. They also created a “values in action” award, recognizing employees who exemplified the culture.

Takeaway:

Codify your culture to make it scalable.

Develop leadership training that teaches managers how to model your company culture.
Incorporate cultural alignment into performance reviews.
Create recognition programs to celebrate cultural champions.

What the Best Companies Do Differently

From these conversations, I noticed a few standout strategies that the best leaders use to preserve culture during growth:

Communicate Relentlessly:
One founder shared how they implemented monthly all-hands meetings, using storytelling to reinforce the company’s mission and values. “People need to hear the same message in different ways,” they said.
Over-Invest in Onboarding:
Another founder described onboarding as their “secret weapon” for culture-building. New hires spent their first two weeks immersed in the company’s history, values, and stories of employee impact.
Be Willing to Let Go:
“Not everyone will grow with you,” said one CEO candidly. They stressed the importance of parting ways with employees who no longer align with the culture, even if they were valuable in earlier stages.

Takeaway:

Be proactive and intentional.

Use onboarding to embed culture early.
Host storytelling sessions to reinforce values.
Don’t hesitate to make tough decisions to protect your culture.

Conclusion

Growth can be both exhilarating and daunting, but the entrepreneurs I’ve spoken with all agree on one thing: culture is your company’s most valuable asset. It’s not just a “nice-to-have”—it’s the glue that holds everything together as you scale.

If you’re reading this, chances are you’re already doing something right. You care about the culture you’ve built, and that’s half the battle. Now, the challenge is to nurture it intentionally, adapt it thoughtfully, and protect it fiercely as your team grows.

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HR & People Operations

How to Evaluate Your Corporate Wellness Program

Post author By Avidon Health Team
Post date January 16, 2025

Mastering Corporate Wellness Program Evaluation: A Beginner’s Guide

When executed well, a corporate wellness program can reduce absenteeism, improve productivity, and boost morale. However, many organizations fall short in one crucial area: evaluating the effectiveness of their programs.

If you’ve ever wondered whether your wellness program is truly meeting its goals or how to make it better, this guide is for you. Let’s dive into the key components of a successful evaluation and how to use the results to drive meaningful change.

Why Evaluate Your Wellness Program?

Wellness programs are an investment, and like any investment, they should deliver measurable returns. Here are some benefits of evaluating your program regularly:

Align with Organizational Goals: Ensure your program supports company objectives, such as reducing healthcare costs or improving employee satisfaction.
Identify Participation Gaps: Understand who is engaging with the program and why others are not.
Enhance ROI: Use data to allocate resources more effectively and improve outcomes for both employees and the organization.
Increase Satisfaction: Tailor your program to better meet the needs of your workforce.

Regular evaluations empower you to address weaknesses and build a program that employees value.

The Core Components of a Wellness Program Check-Up

A thorough evaluation starts by examining these core components:

1. Engagement Components

Management Involvement: Are leaders visibly participating in wellness activities and promoting the program?
Apps & Trackers: Are digital tools being utilized effectively to monitor progress and encourage participation?
Communication: Is the program being promoted in ways that resonate with employees (e.g., newsletters, team meetings, or posters)?
Incentives: Are rewards motivating employees to participate and complete wellness initiatives?

2. Risk Identification

Biometric Screenings: Are employees aware of their health metrics, like blood pressure and cholesterol levels?
Health Risk Assessments: Are surveys being used to identify lifestyle risks such as smoking or inactivity?
Claims Analysis: What trends can you identify in health insurance claims that your program could address?

3. Risk Stratification

Categorizing employees based on their health and lifestyle habits can help you better target interventions. Consider these groups:

Healthy with Healthy Lifestyles: Maintain their engagement through challenges and education.
Healthy with Unhealthy Lifestyles: Offer coaching and tools to support positive changes.
Unhealthy Individuals: Provide access to medical interventions and ongoing support.

Analyzing the Data for Insights

Numbers don’t lie, and data analysis is at the heart of an effective corporate wellness program evaluation. Here are key metrics to review:

Participation and Completion Rates: Measure how many employees join and complete activities or programs.
Health Risk Reductions: Track improvements in key metrics like weight, blood pressure, or smoking cessation.
Satisfaction Surveys: Use feedback to gauge how well the program meets employee needs.
Financial Impact: Assess whether claims costs are decreasing and calculate savings from reduced absenteeism.
Productivity Metrics: Are employees reporting better focus or energy levels after engaging in wellness initiatives?

These insights will guide decisions on where to improve or invest further.

Building a Plan for Continuous Improvement

Evaluation is not a one-time task—it’s an ongoing process. Use your findings to make data-driven adjustments. Here’s how:

Iterate on Interventions: Introduce new initiatives based on feedback and data trends. For example, if participation in group fitness classes is low, consider offering more flexible virtual options.
Implement Feedback Loops: Regularly ask employees what’s working and what’s not, then refine your approach.
Measure Outcomes: Track the results of changes to ensure they’re delivering the desired improvements.

Continuous improvement is key to keeping your program relevant and effective.

Conclusion

Evaluating your corporate wellness program doesn’t just benefit the bottom line; it ensures your employees feel supported and valued. By following the steps outlined in this guide, you’ll not only improve your program’s effectiveness, but also foster a healthier, happier workforce.

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HR & People Operations

Transitioning to a Remote Workforce? Here’s How to Reduce Team Burnout

Post author By Clark Lagemann
Post date January 14, 2025

Building a Thriving Remote Workforce: Strategies for Success

A couple of years ago, we made a significant shift: we closed our offices in Cranford, New Jersey, and San Diego, California, and transitioned to a fully remote workforce. It felt like a leap into the unknown, but we knew it was the right move for our team and our business. While remote work brought flexibility and opened up opportunities, it also came with challenges—one of the biggest being burnout.

Over time, we’ve learned a lot about what works (and what doesn’t) for supporting a healthy work-life balance for a remote team. Drawing from our experiences and supported by industry research, we’ve implemented strategies to foster a healthy work-life balance for our remote team.

1. Addressing the “Always-On” Culture

Remote work can blur the lines between professional and personal life, leading to an “always-on” mentality. This constant connectivity increases stress and diminishes productivity. Furthermore, research from organizations like the American Psychological Association has shown that remote work can increase stress levels for some employees, with studies indicating that remote workers often report higher levels of stress compared to in-person workers.

Our Approach:

Set Clear Expectations: Specifically, we established communication guidelines, discouraging after-hours emails and promoting defined work hours.
Utilize “Do Not Disturb” Tools: Encouraging the use of status indicators helps team members manage availability and personal time.
Implement Digital Detoxes: Company-wide no-meeting days provide space for focused work and reduce digital fatigue.

2. Combating Screen Fatigue

Prolonged screen time can lead to fatigue and decreased focus. Research from Stanford University identified “Zoom fatigue” as a significant issue, highlighting the cognitive load of video conferencing.

Our Approach:

Encourage Movement: We introduced wellness programs with stretch breaks and step challenges to promote physical activity.
Promote Regular Breaks: Reminders through communication tools prompt team members to take short, frequent breaks.
Lead by Example: Managers model healthy behaviors by taking breaks and sharing self-care practices.

3. Fostering Social Connections

Remote work can lead to feelings of isolation. A report by Buffer indicated that 20% of remote workers cite loneliness as their biggest challenge. Therefore, we prioritize building and maintaining social connections within our team.

Our Approach:

Virtual Social Events: We host activities like trivia nights and coffee chats to build personal connections.
In-Person Meetups: Budgeting for occasional team gatherings helps maintain face-to-face interactions.
Peer Networks: Mentorship programs foster relationships and a sense of belonging.

4. Redefining Flexibility

True flexibility goes beyond remote work; it involves accommodating individual needs. This aligns with findings from the American Psychological Association’s 2023 Work in America Survey, which highlighted that remote worker reported higher satisfaction with their work-life balance compared to in-person workers.

Our Approach:

Custom Schedules: Allowing employees to tailor their hours around personal commitments enhances balance.
Empathetic Leadership: Training managers to focus on outcomes rather than hours worked fosters trust and support.
Practical Support: Creating out-of-office opportunities like volunteer days and other ways to connect with our communities.

Conclusion

Our journey to a fully remote workforce has been both challenging and rewarding. By addressing the always-on culture, combating screen fatigue, fostering social connections, and enabling true flexibility, we’ve created a supportive environment where our team thrives. These strategies, supported by industry research, have been instrumental in reducing burnout and promoting well-being. We hope our experiences offer valuable insights for organizations navigating similar transitions.

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Health Coaches

Moving into the Golden Years: Senior Fitness

Post author By Kurt Atherton
Post date January 9, 2025

The Importance of Movement for Seniors: Needs, Benefits, and Science-Backed Solutions

As individuals age, maintaining an active lifestyle becomes increasingly critical for health and well-being. Yet, many seniors struggle to incorporate adequate movement into their daily lives, often due to physical limitations, misconceptions about exercise, or a lack of accessible senior fitness programs. This gap between what seniors should be doing and what they are actually doing presents both a problem and an opportunity—one that can significantly impact not only individual lives but also the broader healthcare system.

The Problem: A Widening Activity Gap

Data suggests that many seniors are not meeting recommended activity levels. According to the World Health Organization (WHO), adults aged 65 and older should engage in at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening exercises twice weekly. However, studies show that fewer than 20% of seniors achieve these benchmarks. The reasons for this are multifaceted, including physical discomfort, fear of injury, social isolation, and a lack of knowledge about appropriate exercise options.

This inactivity contributes to a range of adverse outcomes, from diminished mobility and loss of independence to increased risk of injury and the onset of chronic diseases such as obesity, diabetes, and cardiovascular conditions. The opportunity lies in bridging this gap through targeted movement programs designed to meet the unique needs of older adults.

The Benefits of Movement: Individual and Systemic

The benefits of regular movement for seniors are profound, extending beyond physical health to encompass mental and emotional well-being.

1. Individual Benefits

● Physical Health: Consistent movement helps maintain muscle mass, bone density, and joint flexibility. Functional fitness—the ability to perform everyday tasks such as climbing stairs, carrying groceries, or getting up from a chair—is a cornerstone of independence. Additionally, exercise reduces the risk of falls, a leading cause of injury and hospitalization in older adults.

● Chronic Disease Prevention: Regular activity can help prevent or manage conditions like obesity, type 2 diabetes, and hypertension. It also supports better cardiovascular health and improved metabolic function.

● Neurological Health: Movement, especially activities that challenge coordination and balance, has been shown to delay the onset of neurological diseases such as Parkinson’s and Alzheimer’s. Exercise also enhances cognitive function and mood, reducing the risk of depression and anxiety.

● Enhanced Quality of Life: Staying active fosters a sense of purpose and confidence, enabling seniors to participate in social activities and hobbies they enjoy.

2. Systemic Benefits

● Reduced Healthcare Costs: Seniors who engage in regular exercise are less likely to require expensive medical interventions. A lower incidence of falls, chronic diseases, and hospital admissions translates to significant savings for healthcare systems.

● Improved Caregiver Support: Active seniors are more independent, reducing the burden on family members and caregivers. This contributes to better mental health for all involved.

The Science of Movement Training for Seniors

Emerging research underscores the importance of senior fitness programs for older adults. While general exercise is beneficial, specific types of training can enhance resilience and capacity in targeted ways.

1. Functional Fitness Training

Functional fitness focuses on exercises that mimic everyday activities, helping seniors maintain their ability to perform essential tasks. For example, squats improve the ability to rise from a chair, while carrying weights simulates carrying groceries. Research shows that functional training improves strength, balance, and coordination, reducing the risk of falls and injuries.

2. Balance and Coordination Exercises

Activities like tai chi, yoga, and balance drills improve proprioception—the body’s awareness of its position in space. Such practices have been shown to decrease fall risk by enhancing stability and reaction time.

3. Strength Training

Resistance training helps counteract age-related muscle loss (sarcopenia) and supports bone health. Incorporating weights, resistance bands, or bodyweight exercises can significantly improve physical capacity and reduce frailty.

4. Aerobic Activity

Cardiovascular exercises such as walking, swimming, group classes, or cycling improve heart health, lung capacity, and overall endurance. Even moderate-intensity activities can provide substantial benefits when performed regularly.

5. Cognitive-Movement Integration

Programs that combine physical movement with cognitive challenges, such as dancing, ping pong, or martial arts, have shown promise in boosting brain health. Such activities engage multiple areas of the brain, enhancing neuroplasticity and cognitive resilience. These activities can also be designed to be enjoyable through some form of gamification and social engagement.

Practical Movement Solutions for Seniors

Implementing senior fitness programs doesn’t have to be complicated. When enacted thoughtfully, these programs can foster a sense of confidence, structure, and connectedness among participants, ultimately enhancing adoption and retention rates. Here are some practical examples of activities that have shown to be easily adopted and sustained:

● Walking Groups: Social walking clubs encourage regular activity and combat isolation.

● Chair Exercises: For those with mobility issues, seated exercises using light weights or resistance bands can improve strength and flexibility.

● Balance Classes: Community centers often offer classes focused on balance and coordination, such as tai chi or beginner yoga.

● Home Routines: Simple home-based routines, such as squats, step-ups, or stretching exercises, can be performed with minimal equipment.

● Engaging Technology: Fitness apps and virtual classes designed for seniors can provide structured guidance, education, and motivation. The asynchronous nature of digital movement programs also enhances convenience and access by meeting participants where they are and when they are ready.

Bringing Down Barriers

As lifespans continue to increase, addressing the needs of the senior population represents an impactful and unique opportunity for both the commercial and community health and fitness industry. One of the most viable pursuits lies in augmenting the current senior facility and service models.

● The Physical Environment: It is important that the facilities and equipment are welcoming and accessible. Everything from parking to getting on and off equipment easily and safely should be considered.

● Staffing Expertise: Seniors have distinct needs, and having staff that understand how to support, educate, and engage this population is critical to success.

● Critical Partnerships: Successful program development requires collaborations with referral networks and key community partners like hospitals, physician practices, senior centers, and faith-based organizations.

● Cost: For many seniors, financial strain can be a significant barrier to accessing care. Providing grants and subsidies to reduce the cost of these programs can play a major role in increasing participation.

● Objective and Subjective Outcomes: Facilities investing in a more value-based care model, focused on preventative actions and a patient-centered approach, have seen higher patient satisfaction and lower costs of care. Providing quantifiable data supporting key factors like engagement and outcomes can enable senior programs to receive both recognition and investment, both critical components in broadening access and acceptance.

Conclusion

Movement is a powerful tool for seniors, offering significant benefits for both individuals and the systems that support them. By addressing the barriers to physical activity and leveraging science-backed training approaches, we can help seniors lead healthier, more resilient lives. Whether through patient-centered programs, home exercises, or innovative technologies, the key lies in promoting accessible, enjoyable, and effective movement options. The journey to better health begins with a single step—and for seniors, every step counts.

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HR & People Operations

Drive Participation: Proven Strategies for Corporate Wellness Programs

Post author By Lindsay DeStefano
Post date January 8, 2025

The Recipe for Success: Key Ingredients for Engaging Corporate Wellness Programs

Corporate wellness programs aim to enhance employee health and well-being, but their success depends on active participation and ongoing engagement. So, how can we ensure that participation rates continue to grow? A “hybrid” approach that combines digital solutions with on-the-ground initiatives is key. Here are some effective strategies to boost participation in corporate wellness programs.

User-Friendly Platforms

Not all platforms are created equal. Ensuring that your digital solution is easy to navigate is the first step. Consider whether participants can find what they need without assistance. Users typically spend only a minute trying to figure out a new app or task before abandoning it for a more user-friendly option.

Mobile Accessibility

Can program participants access wellness resources on the go? With 92% of people in the U.S. owning a smart device in 2023—compared to 82% who own a laptop—mobile accessibility is crucial. This allows employees to track their progress and participate in activities anytime, anywhere.

Gamification

Incorporating gamification elements such as challenges, leaderboards, and rewards can make the wellness program more engaging and enjoyable, motivating employees to participate regularly.

Personalized Content

Utilizing data analytics to offer personalized recommendations and content can significantly increase engagement rates and outcomes. Tailored fitness plans, company-specific themes, and mental health resources will make the program more relevant to individual needs.

Telephonic/On-site Health Coaching

Providing personalized health coaching to employees allows for a tailored approach to the employees’ health journey. Health coaches are a great way to help foster positive behavior change and increase motivation in various sectors of health and wellness.

Regular Communication

Sending consistent updates, reminders, and motivational messages through emails, push notifications, or newsletters keeps wellness top-of-mind. Prioritizing communication helps increase engagement rates and attract new program participants.

Virtual Events and Webinars

Hosting virtual fitness classes, wellness webinars, and Q&A sessions with health experts can provide valuable information and foster a sense of community among employees.

Onsite Activities

Organize onsite employee wellness activities such as fitness classes, health screenings, and wellness fairs to encourage employee participation during work hours.

Increasing participation in corporate wellness programs requires a combination of digital and on-the-ground strategies. By creating an engaging, accessible, and supportive environment, companies can motivate employees to take an active role in their health and well-being. Investing in these strategies not only enhances participation but also contributes to a healthier, more productive workforce.

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Health Coaches

Women’s Health: Postpartum Fitness and Where to Begin

Post author By Lauren Porricelli
Post date January 6, 2025

Women’s Health: Postpartum Fitness and Where to Begin

First, I want to start by congratulating you. You just brought a tiny human into the world, that is huge! Truly, it is one of the hardest jobs in the world, and you did it. Even if you gave birth years ago, this could still apply to you. The postpartum period can last well beyond the six-to-twelve-week mark, where we get clearance from our doctor to start light exercise again. This is where focusing on postpartum fitness becomes crucial.

There is so much to say surrounding the topic of postpartum health, but today I want to focus on postpartum fitness and where to begin. Your pelvic floor goes through a major shift while growing your little one and the birthing process, whether that is vaginal birth or c-section. Because of this, it is so important to give yourself proper healing time and exercises to restore its natural function. Depending on how you gave birth can also affect your recovery and what you will need to address to return to daily activities and physical fitness. That is where pelvic floor physical therapy comes into play and is the perfect place to start your fitness journey.

Pelvic Floor Physical Therapy

Let’s break down what your pelvic floor is and what functions it serves. Both men and women have a pelvic floor, and this is classified as the muscles and tissues that support your pelvis that house your uterus, bowels, and bladder. Have you ever heard of pelvic floor physical therapy? Most women (and men) I’ve encountered are unfamiliar with it, but if you have, that’s great! PFPT can help you re-learn how to breathe properly, and yes, I said breathe properly. Who knew there was a wrong way to breathe? It also helps you to relearn how to engage and activate your core muscles that serve a daily purpose in everything we do from sitting, to standing, to holding our growing kids and much more. If you delivered via c-section, working with a PFPT to mobilize your scar tissue will aid in breathing and core restoration.

How Do I Know If This Applies to Me?

Many women experience postpartum pelvic floor dysfunction without realizing it. You may have also been told, “you just had a baby, that is normal!” I am here to share with you, it may be common, but it is not normal. Pelvic floor dysfunction can look like diastasis recti, bladder incontinence, sexual dysfunction, back and hip pain, postural changes, feeling like you can’t take a deep breath, still looking “pregnant” even after birth and much more. If you find yourself struggling in any of these areas it would be a great time to discuss with your care provider seeking out a pelvic floor physical therapist. After all your hard work to grow and birth a human, it is time to get the proper help and healing you need to be strong and continue to thrive in your postpartum era. Let pelvic floor physical therapy help you take that first step.

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HR & People Operations

25 Best Wellness Program Ideas for Small Businesses in 2025

Post author By Avidon Health Team
Post date January 3, 2025

Best Wellness Ideas for Small Businesses in 2025

For small businesses with fewer than 100 employees, implementing wellness programs might feel like a luxury. However, workplace wellness doesn’t have to break the bank. It’s about creating a culture where employees feel valued, supported, and empowered to prioritize their health. Here are 25 wellness ideas tailored specifically for small businesses in 2025.

1. Flexible Work Hours

Allow employees to adjust their work hours to fit in workouts, doctor appointments, or family time.

2. Wellness Budgets

Provide each employee with a small stipend to spend on wellness-related activities or items like gym memberships or fitness apps.

3. Walking Meetings

Replace traditional sit-down meetings with walking meetings to encourage movement and fresh air.

4. Healthy Office Snacks

Stock the office kitchen with affordable, healthy options like fresh fruit, granola bars, and infused water.

5. Community Partnerships

Partner with local gyms, yoga studios, or nutritionists to offer discounted memberships or group classes.

6. Mental Health Days

Encourage employees to take occasional days off specifically for mental health without stigma.

7. Digital Fitness Subscriptions

Invest in company-wide access to virtual fitness platforms like Peloton, Headspace, or Down Dog Yoga.

8. Quarterly Wellness Challenges

Host simple, fun competitions like step challenges or hydration challenges with small rewards like gift cards.

9. On-Site Chair Massages

Bring in a local massage therapist for a few hours a month to offer stress-relief sessions.

10. Team Cooking Classes

Organize a virtual or in-person cooking class focused on healthy, easy-to-make recipes.

11. Remote Wellness Kits

For remote or hybrid teams, send wellness kits with items like resistance bands, a stress ball, or healthy snacks.

12. Mindfulness Mondays

Start the week with 5-10 minutes of mindfulness exercises or guided meditation during team meetings.

13. Pet Perks

Offer pet insurance as a benefit or designate “bring your pet to work” days for a morale boost.

14. Ergonomic Support

Provide affordable ergonomic tools like laptop stands, adjustable chairs, or keyboard trays.

15. Financial Wellness Resources

Offer workshops on budgeting, saving, or debt management to reduce financial stress.

16. Volunteer Days

Allow employees paid time off to support causes they care about, fostering both wellness and community engagement.

17. Lunch and Learn Sessions

Host monthly educational talks on topics like nutrition, stress management, or fitness.

18. Office Step Challenges

Encourage employees to hit daily step goals using inexpensive pedometers or smartphone apps.

19. Peer Recognition Programs

Promote mental well-being by recognizing employees’ achievements in weekly or monthly meetings.

20. Hydration Stations

Set up a water station with infused water or provide employees with branded reusable water bottles.

21. Seasonal Wellness Themes

Align wellness program activities with the seasons, such as gratitude practices in fall or outdoor walks in spring.

22. DIY Fitness Corners

Dedicate a small office space to basic workout equipment like mats, resistance bands, or light weights.

23. Affordable Health Screenings

Partner with local clinics to provide annual health screenings at a reduced rate for employees.

24. Personal Goal Setting

Offer one-on-one sessions where employees can set and track personal wellness goals with guidance from a coach or manager.

25. Employee Wellness Ambassadors

Select a few employees to lead wellness program initiatives, making it a peer-driven program for greater participation.

Wellness on a Budget: Big Impact for Small Businesses

Even with limited resources, small businesses can create impactful wellness programs. Simple, thoughtful initiatives can make a significant difference in employee morale, retention, and productivity. The key is to prioritize what matters most to your team and build a wellness culture from there.

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Health Coaches

The Powerful Benefits of Interval Walk Training:

Post author By Pam Faccone
Post date January 2, 2025

The Benefits of Interval Walk Training:

Do you like to walk as your main mode of exercise? Does your standard walk need a change or boost so that you burn more calories? Try adding Interval Walk Training (IWT) to the mix. Here is an explanation of what it is, how to do it and the benefits you can achieve.

Interval Walk Training involves alternating periods of fast walking with periods of walking at a slower pace. Think of it as a contest between the tortoise and the hare. You’ll play both roles, alternating between slow and fast paces.

The benefits are like those of steady paced walking but can be achieved with less time since the intensity is increased. Some studies in Japan found the following benefits:

Weight loss
Reduced fat mass
Increased cardiovascular endurance and aerobic capacity
Reduced blood pressure and blood glucose
Improved leg circulation
Increased leg strength

Interval walk training also offers these benefits:

No cost – you just need a timer (your phone, a watch, or an app)
Easily accessible – you can do this anywhere you can walk….around your neighborhood, school track, park or on a treadmill
Low rate of injury

To make it work well, you need to pay attention to your breathing using the “Sing/Talk/Gasp” test. After your warmup, pick up your pace to a speed where you can talk but not sing. Then, when you increase your pace for the faster segment, you should be a little more out of breath but not gasping. You should be able to slightly speak in between your breaths.

Here is an example of a beginner level IWT for a 30 min walk:

Warmup at a slow pace for 5 min
Walk fast for 1 min; then slow to a normal pace for the next 3 minutes
Repeat this “Fast for 1; slow for 3” sequence five times for a total of 20 min
Cooldown at a slower pace for 5 min
Total time is 30 min with 5 minutes of it at a higher intensity.

As you gain strength and endurance, you can mix and match the following categories to increase your fitness level.

Increase work time
Shorten rest time
Increase your speed
Increase the number of repeats in a sequence
Change your terrain from flat by adding hills, bleacher steps or trails to the mix

Pick one or two areas at a time to increase the work level. Do not increase all these categories at the same time.

Ready for a more intense workout? Try this 30-minute IWT routine:

Warmup for 4 min
Alternate 90 seconds fast with 90 seconds slow for 7 times for a total of 21 min
Cool down for 5 min
Total time is still 30 minutes, with 10.5 min at a higher intensity

In conclusion, if walking is your personal choice of exercise, you can add some fun and kick it up a notch by inserting some higher intensity intervals into your normal walk. You’ll also find that the timed intervals can make your workout fly by.

References:

Eat This, Not That: The Best Interval Walking Workout Based on Your Fitness Level

Harvard Health Publishing: Cognitive benefits from high-intensity interval training may last for years

Healthline: Power Walking: What It Is, How to Do It & Why It’s So Good for You

Medical News Today: Short bouts of exercise every 30 minutes may help maintain muscles

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Research & Insights

Case Study: Powering Behavior Change Through the TTM

Post author By Clark Lagemann
Post date January 2, 2025

How Health Coaches Can Drive Digital Engagement Using the Transtheoretical Model

Health coaching has evolved from face-to-face interactions to digital platforms, where engaging clients consistently is a challenge. While digital tools offer unprecedented convenience, maintaining long-term client involvement requires an understanding of behavior change psychology. The Transtheoretical Model (TTM), also known as the Stages of Change Model, offers health coaches a framework for tailoring their coaching strategies based on where clients are in their behavior change journey.

In this article, we’ll break down how health coaches can apply the TTM to boost engagement, encourage behavior change, and ultimately help clients achieve lasting health outcomes through digital platforms.

Understanding the Transtheoretical Model (TTM)

The TTM outlines five stages that individuals pass through when changing a behavior:

Precontemplation – The client is not yet considering change and may be unaware of its necessity.
Contemplation – The client acknowledges the need for change and starts considering it.
Preparation – The client prepares to take action and begins small steps toward change.
Action – The client actively implements change.
Maintenance – The client works to sustain the new behavior and prevent relapse.

For health coaches, understanding which stage your client is in is key to customizing your approach. By aligning your coaching strategies with their stage of change, you can boost engagement and help clients navigate their health journey more effectively.

Applying the TTM to Digital Health Coaching

Stage 1: Precontemplation – Sparking Awareness

In this stage, your clients may not even realize they need to change, or they may be resistant. It’s crucial to raise awareness and educate them without overwhelming them.

Digital Coaching Tips:

Provide educational content through blogs, short videos, or webinars to highlight the benefits of behavior change.
Use gentle nudges like app notifications or emails that don’t overwhelm but introduce key health concepts.
Use case studies or client testimonials to demonstrate the transformative power of health coaching.

Stage 2: Contemplation – Nurturing Intentions

Your client recognizes the need for change and is considering taking action. This is the moment to inspire motivation and help them make a plan.

Digital Coaching Tips:

Introduce personalized content based on their health goals. Tailor notifications or emails to highlight their specific needs.
Schedule 1:1 virtual coaching sessions to talk through their concerns and outline potential next steps.
Offer progress tracking tools to show how incremental changes can lead to larger outcomes, helping them visualize success.

Stage 3: Preparation – Taking the First Step

At this stage, clients are ready to take action, and your role is to support their commitment. They may need guidance on choosing the right tools or resources to succeed.

Digital Coaching Tips:

Use goal-setting features on your platform that let clients break down large goals into manageable steps.
Provide reminders and prompts to keep them accountable for their health actions.
Encourage trial programs or starter challenges that ease clients into new behaviors, allowing them to gain small wins early on.

Stage 4: Action – Sustaining Engagement

Your client is now actively making changes, and your focus should be on maintaining engagement, especially through the hurdles of daily life.

Digital Coaching Tips:

Utilize gamification to make the process more engaging, such as rewards for streaks or challenges.
Provide personalized progress reports through apps, emails, or dashboards that give clients real-time feedback on their improvements.
Offer virtual group sessions or support forums where clients can connect with peers, fostering community engagement.

Stage 5: Maintenance – Preventing Relapse

Clients who reach the maintenance stage have made significant progress, but the challenge now is to prevent relapse. Coaches should focus on reinforcing habits and offering continuous support.

Digital Coaching Tips:

Schedule regular check-ins (monthly or quarterly) through calls or video sessions to review their progress and adjust strategies.
Offer advanced goal-setting or new challenges to keep the momentum going.
Provide peer support or invite them to act as a mentor to new clients, fostering a sense of responsibility and achievement.

Leveraging Digital Tools for TTM-Based Coaching

As a health coach, your digital toolkit is key to applying the TTM effectively. Consider using these strategies:

Behavioral Triggers: Use push notifications or email prompts to align with the client’s stage of change.
Cognitive Training Tools: Incorporate mental training exercises that help reinforce healthy habits, such as mindfulness practices or stress management modules.
Data Integration: Connect your coaching platform with wearables to provide clients with real-time data that empowers them to make better health decisions.

Why This Matters for Health Coaches

Understanding the Transtheoretical Model allows you to tailor your coaching strategies to each client’s unique journey. Digital engagement isn’t just about sending reminders or tracking progress—it’s about creating a personalized experience that meets the client where they are. By implementing TTM-based strategies in your coaching practice, you can significantly enhance client engagement, drive better health outcomes, and build stronger, longer-lasting relationships.

Final Thoughts

For health coaches, the shift to digital platforms presents both a challenge and an opportunity. By understanding your clients’ readiness to change and using the Transtheoretical Model, you can create a more personalized, engaging experience that meets them exactly where they are on their journey to better health. Whether they’re at the very start or maintaining progress, you’ll have the tools and insights needed to guide them effectively.

Interested in taking your health coaching practice to the next level?
Download our comprehensive literature review on how to drive digital engagement and behavior change using the Transtheoretical Model. This in-depth guide offers research-backed strategies for improving client retention, using cognitive training tools, and ensuring long-term success.

About Avidon Health

Avidon Health provides innovative health coaching solutions to personalize engagement and create behavior change at scale. We are a team of behavior change experts who empower people to make positive life changes by focusing on the individual, not just the condition. Avidon’s core product, Engagement Rx, is a digital health coaching platform used to improve adherence and outcomes for diverse populations, and includes an interactive eLearning portal, coach CRM, and Content Design Studio. This turnkey-but-customizable solution can serve as a standalone portal or embed within existing platforms to deliver personalized learning using proven behavior change frameworks.

Download here.

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Conquer Time Management: Proven Tips To Succeed

Post author By Victor Stoyanov
Post date December 30, 2024

Step-by-Step Guide to Time Management at Work

Introduction

Time management is a skill that can transform your workday from chaotic to productive, reducing stress and improving efficiency. Whether you’re facing constant distractions, struggling to prioritize, or feeling overwhelmed by your to-do list, mastering time management can help you regain control. In this guide, we’ll break down actionable steps you can apply immediately to improve how you handle time, optimize productivity, and create a more balanced work life.

Step 1: Set Clear and Realistic Goals

A crucial starting point in managing time effectively is having clear goals. Goals provide direction, keep you motivated, and help you understand what truly matters in your work.

SMART Goals: Aim to set SMART goals – Specific, Measurable, Achievable, Relevant, and Time-bound. For instance, rather than setting a broad goal like “get better at project management,” you could set a SMART goal like “complete project management certification by the end of Q2.”

Align Goals with Team Objectives: Ensure that your goals align with those of your team or organization to create synergy and avoid feeling disconnected.

Write Down Goals: Studies show that people who write down their goals are more likely to achieve them. Make it a habit to review them regularly to keep focused.

Step 2: Prioritize Tasks with Flexibility

Once your goals are clear, the next step is to identify tasks that will have the greatest impact on your day. By focusing on what matters most, you’ll not only get more done but also reduce the stress of managing a long to-do list.

Use a Priority Matrix: Organize tasks by both urgency and importance. A simple approach is to focus on tasks that are both urgent and important first, while scheduling time later for tasks that are important but less urgent.

Identify High-Impact Tasks: Start your day with one or two high-impact tasks, those that will move the needle on your projects. Completing these first can set a productive tone for the rest of the day.

Stay Flexible: It’s natural for tasks to feel overwhelming, especially if they’re demanding or time-consuming. To keep a clear mind, don’t hesitate to switch to a smaller or less intensive task for a break. This quick mental shift can help refresh your focus and prepare you to dive back into priority work with renewed energy.

Avoid Overloading: Limit your daily to-do list to a few key tasks rather than overloading it. This keeps your focus sharp and allows you to realistically complete what you set out to achieve.

By keeping your task priorities flexible, you can adapt to the day’s demands while ensuring your most important work stays on track.

Step 3: Create a Structured Daily Schedule

A structured schedule is foundational for managing time effectively, keeping your day organized, and reducing decision fatigue.

Time Blocking: Dedicate specific blocks of time to tasks or projects. This reduces the risk of multitasking and helps you focus on one task at a time.

Batch Processing: Group similar tasks together to save time. For example, process all emails in one dedicated block rather than checking constantly throughout the day.

Plan for Breaks: Schedule short breaks to avoid burnout. Taking even a 5-to-10-minute break after focused work sessions helps refresh your mind and maintain energy.

Step 4: Minimize Distractions and Optimize Focus

Eliminating distractions is essential to creating a focused and productive environment.

Identify Major Distractions: Take note of common distractions – whether it’s social media, checking emails frequently, or having a cluttered workspace.

Productivity Techniques: The Pomodoro Technique is a popular strategy where you work for a focused 25-minute period, then take a 5-minute break. This cycle helps sustain concentration and combats fatigue.

Establish “Do Not Disturb” Time: During high-focus tasks, consider silencing notifications and letting your team know you’re in “focus mode” to avoid interruptions.

Step 5: Use Tools to Track and Manage Your Time

Technology offers powerful tools to help you stay organized, track time, and meet deadlines effectively.

Digital Calendars: Platforms like Google Calendar or Outlook help visualize your schedule and sync deadlines. Setting reminders for critical tasks ensures you stay on track.

Project Management Tools: Tools like Jira or Trello are excellent for managing multiple tasks, setting deadlines, and keeping track of project progress. They help you see both the overarching big picture and daily tasks quickly.

Step 6: Regularly Review and Adjust Your Time Management Plan

A successful time management strategy is not set in stone. Regular reviews help identify what’s working and what’s not, enabling you to adjust for continuous improvement.

Weekly Reflections: Dedicate time at the end of each week to review progress, pinpoint roadblocks, and celebrate wins.

Adjust Goals and Priorities: As projects and responsibilities evolve, your goals and priorities may need adjustment. Don’t hesitate to reprioritize tasks or change your schedule to better align with your current workload.

Learn from Mistakes: If a day or week didn’t go as planned, treat it as a learning opportunity. Consider what changes might prevent similar setbacks in the future.

Conclusion

Improving time management is a journey that involves goal setting, focused scheduling, eliminating distractions, and regular adjustments. By following these steps, you can take control of your workday, increase productivity, and reduce stress. Start small, perhaps by choosing just one step to implement today. With consistency, these time management habits can make a significant impact, helping you achieve more while feeling less overwhelmed.

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