Here’s what we talked about this week.  If you aren’t receiving your THIS FIVE MINUTES each weekday, be sure to sign up!


If you’re feeling all kinds of tense from hunching over your desk, we’ve got just the thing for you today:
How’s your posture right now? Did you just straighten up a little bit?
Here are some tips:
Do shorter individual stretches instead of long ones. For example: Stretch your neck 10 times for about 3 seconds instead of one 30-second stretch.
If you have pain in a certain area don’t just stretch or massage the area that hurts. For example, if you have pain in your back, instead of stretching/massaging that specific area, it can help to focus on the muscles around it (core, shoulders, etc.).
Remember that everything is connected: Don’t think that your back pain isn’t related to your foot pain or that knot in your shoulder isn’t related to your seated posture.
Keep this advice in mind as you head to the office today.


SMALLER IS BETTER, when it comes to snacking. Do you try your best to pack a snack for a long work day? If so, this week’s wellness tip is for you:

Eat small and do it often. Snack on a few things throughout the work day so you’re not starving.
Keep those snacks light. And mix them in between breakfast, lunch, and dinner so you’re not starving by time you run out to grab lunch or when you get home from work.
Try snacks like almonds, nuts, or apples, which can help keep your metabolism high and your diet goals on track.
Make some time to pack a few snacks before heading out to work. They just might keep you from overloading on pizza for dinner tonight. 😉




Time to go beyond desk exercise! National Hike with a Geek Day summons techies, geeks, IT gurus, gamers and…YOU!…to push away the keyboard and strike out across the inviting landscapes of nature.
The day isn’t limited to the tech-savvy who speak in code. If you have ever texted your significant other from another room or checked to see if Alexa has a skill to restart the dryer, you fit the criteria.
Here’s your chance to unplug from technology and re-engage with the people around you!



We all win! It’s the SUMMER SOLSTICE, the longest day of the year. . . for us in the northern hemisphere, that is.
Just how much daylight will you get? It depends on your latitude (distance from the equator). In Maine, you will have up to 16 hours of sunlight; in Florida, you will have about 14 hours.
Sunlight can bring you many health benefits: Improved mental health, increased energy levels and a boost in your Vitamin D levels.
Enjoy the extra sunshine and don’t forget your sunscreen!



Smile while you workout. With this HAPPY PLAYLIST, you’ll be done before you know it!

Brighter Than the Sun, Colbie Cailat
Best Day of My Life, American Authors
Hey Ya!, OutKast
I Gotta Feeling, The Black Eyed Pease
Walking on Sunshine, Katrina & The Waves
Beautiful Day, U2
Shake It, Metro Station
Thiller, Michael JacksonTreasure, Bruno Mars
Happy. Pharrell Williams
Mr. Brightside, The Killers



Be Fit
Be Well
Be Mindful
Be Winning
Be Happy

Wherever you are in your life – and in the world – plavix side effects 2021 go site dissertation lehrbuch zitieren a monster ate my homework dmg janapada essay in kannada doxycycline and gonorrhea treatment follow site "viagra" and "cost" xmas essay in hindi enter site go to site el viagra se puede mezclar con alcohol essay thesis music best use for viagra click viagra genГ©rico yahoo click cuanto cuesta pastilla viagra source site scholarships with no essay 2013 go site nolvadex prices i can't write a text on my iphone go here cialis prices india Coach Janis pinpoints fitness and wellbeing solutions that work for YOUYou are important enough and creative enough to achieve your goals! Keep your mind in the game. Keep your body in the game.  Keep your fierce and abiding spirit in the game.

– These 5 Minutes are Up. Onward You Go!