Wellness at Work: Expert Tips from Evolve Wellness for a Healthier Day

The team at LáLew had the incredible opportunity to learn from Evolve Wellness, a Rochester-based business dedicated to embracing and guiding clients through their health journey. Evolve is run by a mother and daughter team, Joy and Dani, who specialize in nutrition consultation and therapeutic massage, respectively. 

Joy and Dani generously shared their expertise and offered insight into some best practices for stretching, nutrition and more, all tailored for the workday. Here are their top tips that we’ll be incorporating into our daily routines.

Mindful Pauses

Joy’s first tip was the mindful pause—a quick way to calm your mind and focus inward. Perfect for any moment during the workday, this technique involves taking a few deep breaths, centering yourself, and reconnecting with your body's needs for movement, hunger, thirst, and stress relief.

Facial Massages

Dani shared a few practical do-it-yourself techniques to help release facial tension and stress. In one simple movement, you place your fore or middle finger in the space between your eyebrows and apply slight pressure in circular motions for however long you wish. This can easily be done sitting at your desk and will assist in alleviating tightness from your face. 

Stretches

At your desk, try these stretches for instant relief. Dani recommends that you start by rolling your wrists to loosen joints and boost mobility. Extend your arm and press your hand down or gently pull it toward you by the fingers. These quick exercises effectively target and ease tension in your forearms.

Nutrition

Joy advises tuning into your body's hunger cues and honoring them to stay nourished and do your best work. She highlights the essentials of a balanced diet: carbs for energy, protein for endurance, and fruits and vegetables for vital nutrients. Joy also recommends incorporating balance into daily snacking routines to enhance productivity—keeping pre-prepared snacks handy makes it more doable!

Hydration

Staying hydrated is a key component of wellness. In order to reach a goal of 64 ounces of water per day, Joy recommends a few tricks, including buying a fun water bottle, adding fruit, juice, or other enhancements to the water, and setting intentional water-drinking goals for different times of day. 

Thanks, Joy and Dani, for these invaluable insights! Explore more about Evolve Wellness and their services on their website.