Morning routines are wellness rockstars, and evening rituals? They’re the cozy exhale after a long day.

But what about the middle of the day — the chaotic, coffee-fueled intermission that often feels like a blur?

Midday is prime time for a wellness boost. It’s when energy dips, focus drifts, and stress peaks. It’s the perfect opportunity for a wellness routine that helps you reset, refocus, and recharge.

A midday wellness ritual isn’t just practical. It’s powerful. A quick, playful wellness routine can hit the reset button, bringing balance, joy, and a spark of productivity back into your day.

Below, we’ll explore expert tips and easy strategies to create a midday wellness routine that leaves you feeling refreshed and ready to tackle the rest of your day.

This February, we’re putting the “love” in self-love — starting with your heart!

As we celebrate Heart Month, it’s the perfect time to show your heart some TLC. Think of your heart as the engine that keeps your life cruising. With just a few small tweaks to your daily routine, you can keep that engine running smoothly for years to come.

Why not make heart health a team goal for February? From moving more to eating smarter (and even sprinkling in a bit of kindness), these challenges are all about creating habits that make your heart happy. Bonus: They’re so fun you might not even notice they’re healthy!

Let’s dive into 10 heart-healthy activities that will bring your team together, spark some smiles, and maybe even kickstart a little friendly competition.

It’s a regular Tuesday. The printer’s jammed (again), people are dragging, and the office feels kind of… blah.

Now imagine this: a smoothie bar pops up in the breakroom, or there’s a yoga class happening in the conference room. Suddenly, things don’t feel so bad.

That’s the magic of wellness pop-ups — quick, fun events that give your team a little boost and a reason to smile. Think of it like a mini surprise that’s good for their health.

Everyone enjoys a little unexpected joy at work. Wellness pop-ups are a simple way to show your employees you care about their well-being. They’re energizing, easy to organize, and don’t take up much time.

Ready to try one out? Here are some ideas to get started!

Winter. Ugh. 

Feeling “blah”? Same. It’s like winter shows up, dumps a bunch of cold air and grey skies on us, and says, “Good luck with that.” Rude. Suddenly, you’re daydreaming about sunshine and flip-flops like it’s your job.

And yeah, the lack of sunlight? Totally messing with your vibe. More time indoors? Not helping. Winter seems to stretch out forever, like the world’s longest elevator ride with lousy music. But here’s the thing: it doesn’t have to win. Seriously.

There are ways to fight back — strategies, hacks, even a little seasonal rebellion. Think of them as your winter survival kit. We’re talking mood-boosters, energy-lifters, and creative ways to make this season feel a little less… blah.

So, grab your coziest blanket (or a ridiculous pair of fuzzy socks). Let’s tackle this and turn winter into a season of warmth, connection, and joy. Yes, joy! Even if it’s just one snow globe or hot cocoa at a time. 

Creating a culture of wellness at work doesn’t have to be complicated or costly. In fact, the most meaningful changes often start with the simplest ideas. Imagine this: a quick tip shared during your team’s morning coffee break sparks a healthier habit that sticks. Or, a feel-good Friday moment helps everyone wrap up the week on a positive note.

Bite-sized wellness tips are like snacks for the mind and body — easy to digest, energizing, and satisfying. These small, actionable steps fit seamlessly into busy days, making wellness accessible for everyone. No massive overhauls, no perfection required. Just progress, one small step at a time.

With just a few minutes each day, you can inspire your team to build healthier habits while fostering connection and positivity. In this article, we’ll show you how to create a series of wellness tips your employees will love — complete with practical ideas, fun examples, and creative ways to share them. Let’s make wellness simple, impactful, and fun!

The New Year always feels like a fresh start — a time to hit reset, dream big, and focus on building better habits. There’s something magical about turning the page to a new calendar year; it’s a chance to reflect, refocus, and prioritize what truly matters. For many of us, that means doubling down on health and wellness goals, not just for ourselves but also for the communities we’re a part of, including our workplaces.

In today’s world, social media plays a huge role in fueling wellness trends and shaping the way we approach health. But let’s be honest —not all trends are created equal. Some fads might catch fire, but they fizzle out quickly or even do more harm than good. What if, instead, we embraced trends that truly benefit our bodies, minds, and overall well-being? Better yet, what if we brought those trends into the workplace to inspire healthier, happier teams?

That’s exactly what we’re championing in 2025: meaningful, sustainable habits that help individuals thrive while promoting workplace wellness programs, creating a supportive workplace culture, and fostering employee wellbeing.  Imagine workplaces buzzing with energy, creativity, and a sense of connection — all built on simple but impactful wellness initiatives.

Here are 12 corporate wellness programs we’d love to see take over offices everywhere. Let’s make this the year we turn wellness into a workplace movement — one healthy habit at a time!

Each year, the cold and flu season brings extra germs and increased health risks. The flu, COVID-19, and other infectious diseases can spread quickly, especially in workplaces where people share spaces and interact closely.

The numbers show the impact: each year in the U.S., millions of people fall ill from the flu, with hundreds of thousands requiring hospitalization and tens of thousands, tragically, losing their lives. During the 2023-2024 flu season, the CDC estimated at least 34 million flu illnesses, 380,000 hospitalizations, and 17,000 deaths, including 199 pediatric deaths. COVID-19, too, continues to pose risks, with long-term effects sometimes seen even in mild cases.

For employers, flu and COVID-19 season also bring significant costs. The flu alone costs an estimated $11.2 billion annually in the U.S. in both direct and indirect expenses, from healthcare costs to lost productivity. Vaccines, however, play a powerful role in cutting down these numbers. For example, the CDC reports that flu vaccination during the 2023-2024 respiratory season helped prevent 7.4 million flu-related illnesses, 3.7 million medical visits, 105,000 hospitalizations, and 3,500 deaths.

By implementing a voluntary vaccination program and offering on-site flu and COVID-19 shots, workplaces can reduce these risks, helping protect their employees’ health and supporting a strong and resilient workforce. So, why not bring the vaccination clinic to your workers and contribute to disease control where it’s most needed?

Birds, cows, people. 

You've likely seen recent headlines about bird flu, and if you're unsure about your level of concern, you're not alone. It’s natural to feel unsettled when health news hits close to home.

On the one hand, we’ve heard about viruses like MERS, Ebola, and Zika over the years — scary-sounding illnesses that didn’t end up having a big impact in the U.S. But then there’s another side of the coin: the Covid pandemic, which showed us how quickly a virus can change everything.

Now, H5N1, also known as avian influenza or the H5N1 bird flu, is making waves. It’s spreading to mammals and even causing a handful of human cases in the U.S. and Canada, with concerns about possible human-to-human transmission. While it’s not time to panic, it’s definitely worth paying attention.

Understanding the risks and staying prepared can be crucial for HR and other leaders in supporting their teams.

Emotional wellness plays a huge role in the workplace. It’s all about understanding, managing, and expressing emotions in a healthy way. When employees feel supported emotionally, they’re not just happier — they’re more focused, productive, and better equipped to handle challenges. They can build stronger relationships with their coworkers, contribute to a positive team vibe, and even inspire others to do the same..

But here's the thing: emotional wellness isn’t just an individual journey. It’s a cultural shift. When organizations prioritize emotional wellness, they create an environment where employees feel valued, connected, and motivated. The benefits ripple across the entire workplace, boosting morale, engagement, and even retention.

And guess what? Promoting emotional wellness doesn’t have to be complicated. A few small, intentional changes can make a big impact. Ready to create a workplace where positivity and resilience thrive? Let’s dive into some simple yet effective ways to help your team shine emotionally.

As 2024 comes to an end, it’s the perfect time to reflect on what made this year special. At TotalWellness, we’re on a mission to help you and your teams live healthier, happier lives. This year, our blogs resonated with readers more than ever, with over half a million views!

From practical tips for reducing stress to inspiring ideas for boosting energy and balance, we’ve covered topics to make workplace wellness accessible, fun, and impactful. Our community of readers — HR leaders, wellness champions, and employees alike — joined us in exploring new ways to prioritize health and happiness.

Let’s take a look back at the blogs you loved most. Whether it’s fueling your body with the right nutrients, finding moments of calm, or embracing small habits that lead to big results, these articles offer something for everyone.