Stress Free Now AND
Stress Free Now for HEALERS

Decrease your stress, build your resilience and increase your energy! Join our popular and effective stress management program, Stress Free Now, offered in partnership with Cleveland Clinic.

What You'll Get:

	Your own Cleveland Clinic eCoach to guide you through the six-week online program. There are no in-person meetings to attend.
	Lifetime access to tools proven to relieve stress and increase vitality.
	Continuing education credits available to physicians (8 CME) and nurses. 12.5 Continuing Nursing Education Contact Hours will be awarded upon completion of the entire course, pre & post assessments and evaluation. Bon Secours Memorial College of Nursing is an approved provider of continuing nursing education by the Virginia Nurses Association, an accredited approver by the American Nurses Credentialing Center's Commission on Accreditation.
	Earn preventive points at BonSecoursBeYourBest.com through completion of the program.

Christina Johnson, a sports performance trainer and full-time Wellness employee, wants to hear
your questions. Email Christina.

Christina Johnson

Question: "I work all day long and rarely have time to go to the gym after work. How can I get the recommended daily value of at least 30 minutes of meaningful exercise in without having to get up really early or forgo sleep?"

Answer: You're not alone in your struggle. The most common reason people give for not getting the recommended daily value of exercise in is time. But that doesn't mean that there aren't ways around this.

Treat this 30 minutes like a very important meeting with yourself. Schedule the time on your calendar and make it happen. If kids or other family members are in the way of this goal, try to invite them along. Take your kids or spouse on a walk with you. If you have pets, actually take them for a walk instead of letting them out to use the bathroom alone.

If none of these options work for you, know that all 30 minutes don't have to happen at the same time. You can break them up into 10-15 minute increments so that it's more obtainable.

And although 30 minutes is the recommendation, if you're unable to get a full 30 minutes in each day, strive to at least do something to get your heart rate up and your blood pumping. Do some chair squats at your desk, or desk/wall push ups. Walk around your office during those long telephone meetings. Park farther from your office or take a short walk during lunch.

Take the stairs instead of using an elevator to change floors. These are just a few ways in which you can incorporate activity into your day. For more information please feel free to email me. Happy stepping!