Break Free from an Old Workout

Doing the same workout everyday can be boring. Eventually, you’ll feel less motivated to do the same workout over and over again.  There are many new things to try out instead of using the treadmill or going for a walk everyday.  Try spicing up your workout routine with these tips: 

  • Make a soundtrack for your workout. 

– Use music that gets you going and makes you feel good.  Music can be motivating! If you don’t like listening to music with your workouts, just listen to your breathing and other calming sounds. Also, the sound of the outdoors can be very meditative.

Delicious and Nutritious Lunch

Lunch is very important in refueling the body during the day.  However, many people eat on the run or just grab unhealthy snacks.  Rushing to eat makes it difficult to make nutritious meals.  Here are some ideas on how to have a nutritious lunch.   

Eat Slowly:

  • Sit at a table during lunch
  • Focus on what you are eating
  • Always eat on a plate
  • Eat what you like
  • Eat only if you’re hungry

Make a Healthy Sandwich by:

  • Choosing whole grain bread or a pita pocket
  • Choosing 2-3 ounces of lean meat or poultry
  • Ordering sandwiches with fat free or reduced fat mayonnaise
  • Loading the sandwich with vegetables … Continue Reading

Love Who You Are

Important of Loving Yourself

“You talk to yourself all day.  If you can’t say anything nice, don’t say anything at all.” Therefore, repeat positive thoughts towards whatever you are feeling.  Some examples include:

  1. I am a strong person.
  2. I look great.
  3. I value my good health.
  4. I am successful at accomplishing my goals. 


When thinking and talking to yourself, it is important to have positive thoughts and constantly motivate yourself.  While the body is built for health, the mind is very powerful.  Therefore, if you tell yourself you are strong and beautiful, you will feel better as a person. When you have love for yourself and … Continue Reading

Drink Up! Good Things about Water

Water is your body’s principal chemical component, making up, on average, 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.  What other positive things does water do for you?… Continue Reading

Lose the Calories, not the Flavor!

It is often hard to be aware of the portions during meals or how many calories are really in all foods.  Many people do not understand that there are other options with fewer calories that may even be healthier.  Fortunately, there are many ways to decrease calorie intake without missing out on certain foods. 

Finding it difficult to reduce calorie intake? Here are 10 easy ways to cut back on calories. 

  • Instead of whole milk, switch to skim milk!
  • Ditch the chocolate milkshake and just drink chocolate milk.
  • Use turkey bacon in the morning rather than pork bacon.
  • Try grapes instead of raisins!
  • Eat an … Continue Reading

Energy Boosters at Work

It is easy to get drowsy while you’re staring at one thing for an extended amount of time or sitting in the same seat for hours.  There are simple things to do to increase your energy and to help time go by faster in the office. 

  • Take the stairs! Walking up and down stairs is a great exercise and provides an energy boost.
  • Jumping jacks. Simple, quick and pumps you up.
  • Use a stress ball in order to relieve stress and take out frustrations at work.
  • Try word puzzles or other puzzles to keep the brain busy.
  • Switch hands with whatever you’re doing. .
  • When … Continue Reading

Trying to maintain a healthy weight?

Attempting to maintain a healthy weight is often difficult, especially for people who are constantly on the go or who struggle trying to buy healthy foods. 

There are many easy tips that can help you reach a healthy weight. These include:


-Eat lots of fruits and vegetables! They are full of fiber and make you feel full.  These make good snacks during the day if you are slightly hungry a couple hours before a meal.

-Serving sizes are very important to watch out for.  A healthy plate should be ½ fruits or vegetables, ¼ protein, and … Continue Reading

Stress Management


Stress refers to the consequence of the failure of a human to respond appropriately to emotional or physical threats, whether actual or imagined. There are two different types of stress that can occur:

–          Acute stress is described as “fight or flight.”  The body either feels challenged or  scared. 

–          Chronic stress is more subtle but may be longer lasting.


It is important to find ways to manage stress to avoid these feelings and instead, stay more motivated and ready to take action.  Long-term stressful situations can produce a lasting, low-level stress.  However, because … Continue Reading

The Importance of Sleep

Getting Sleep

                For most people, getting a good amount of sleep at night is at the bottom of their priority list.   Since there are so many things to accomplish in one day, many people are trying to utilize as many hours as they can while they are awake.  Is this doing more harm or good? The answer is simple:  Sleep does amazing things for the body and mind and significantly increases good health.  For instance, getting 7 or more hours of sleep each night will help regulate appetite hormones and aid the body to keep a healthy weight.  It also … Continue Reading


Welcome to BGSU WellAware employee wellness blog. We will post weekly health and wellness articles. We encourage individuals to post their own health and wellness information or feedback such as recipes or exercise tips.


Mission of the Wellaware:
Promote employee wellness through coordinated campus efforts on
Wellness and health education, programs, and health screenings at BGSU.

**These programs brought to you by a generous donation from Medical Mutual of Ohio, with support from the Human Resources Department, Department of Recreation and Wellness, WellAware, and The Division of Student Affairs**


For more … Continue Reading

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