Are you so busy with work and family responsibilities that taking care of yourself falls to the bottom of your "to do" list?
You want to focus on self-care and create a vision of the healthy lifestyle YOU want to lead.
But you don't know how. And, let's face it, you don't have the time to figure it all out, especially when it comes to diets and healthy eating.
You're zapped of energy and wake up exhausted because your mind is racing and you can't sleep.
You heard "sitting is the new smoking" and you want to sit less and move more, but there's no time to fit exercise into your busy workdays.
Everyone's talking about mindfulness and meditation but you don't know how to practice it to help you focus and de-stress.
There's so much information out there. It's overwhelming.
And the hardest part: Getting Started.
Start by taking care of yourself, so you can take things off your list and take care of others.
INTRODUCING BYTE-SIZE WELLNESS ACADEMY
Take Care of YOU and your WELL-BEING - without the overwhelm
Practice & prioritize self-care
Manage & balance energy - not time
Kick-start healthy habits to boost immunity & vitality
SELF-GUIDED. VIDEO-DELIVERED. EVIDENCE-BASED.
Discover how to put yourself and your health first in order to create a more resilient and revitalized life. This online, self-guided program cuts through the information clutter and saves you time and energy. Everything you need to know and ask is conveniently located in one place and delivered to your desktop or mobile device in short, digestible bytes.
360 VIRTUAL WELLNESS
from awake time to bedtime, Byte-Size Wellness Academy is equipped with actionable resources and tools to help you take charge of your mental and physical health and make self-care a lifelong habit.
BSWA makes it EASY for you to fit wellness into busy workdays and every life – one micro-step, one byte at a time.
Get ready to embark on a transformative journey from feeling stuck, stressed and overwhelmed to revitalized & resilient. Become your own wellness coach and self-care superstar!
PROGRAM CONTENTS
BYTE-SIZE WELLNESS ACADEMY
3 mini courses with short buildable video lessons (5-minutes per lesson). The courses feature the foundations of SELF-CARE, SELF-CARE SELF-COACHING, the fundamentals of FOOD & HEALTHY EATING, and a 7-day SLEEP HYGIENE challenge. Plus a BONUS module to help you prime your day for peak performance.
The "Eat, Sleep, Move, Breathe" total health approach to self-care will put you in the best frame of mind & body to fully enjoy life - energized, focused and engaged!
DOWNLOADABLE RESOURCES
Evidence-based resources and information support to help you prioritize self-care so you can feel and perform your best - at work, meetings and in your everyday life. Included: worksheets, reference guides, FAQ & myth buster sheets, planning sheets, wellness vision statements & more!
Created for use in the real-world. At work and in your busy everyday life. Byte-size guaranteed.
CERTIFICATES OF COMPLETION
8 beautifully designed certificates issued upon mastery of core concepts and mini-course completion.
Available for SHRM continuing education credits (up to 12 clock hours).
5-MINUTE VIDEO ENERGY BOOSTERS
Enjoy a library of curated video micro-breaks that fit into busy workdays with little time and effort, no sweat, and no guilt taking restorative breaks. Perfect mid-morning and mid-afternoon energy boosters.
STRETCH BREAKS loosen stiff muscles and get the blood flowing to the muscles and oxygen to the brain. Perfect relief from sitting, work or learning fatigue.
MINDFULNESS BREAKS help calm the mind, reset, refocus and refresh while admiring nature and beautiful scenery.
OFFICE YOGA BREAKS classic yoga poses - adapted for business or casual attire - provide a needed mind-body break.
BED-TIME YOGA PRACTICE includes yoga poses to wake up the body and mind to kick-start the day, and wind-down stretches to relax and promote stillness before bedtime.
DESKERCISES for upper and lower body, face, hands and arms. Break away from your computer and squeeze in a few sweat-free chair abs, posture checks, stretch and strengthening exercises.
DIGITAL WELLNESS RESOURCE CENTER
SELF-CARE TIP SHEETS
Library of digital tip sheets about healthy eating, desk exercises and travel fitness. Perfect way to stay balanced and energized while at work or on-the-go.
STARTER KITS & REFERENCE GUIDES
Curated resources to help you make healthy choices and practice self-care to boost immunity and vitality - at work and home.
PROGRAM ROADMAPS
Daily gameboard style roadmaps to help you navigate through the online portal and create your own virtual wellness experience using the video breaks, video lessons and resources from Byte-Size Wellness Academy.
PROGRAM CURRICULUM
MODULE 1: SELF-CARE
Discover why and how to reclaim your life, make YOU a priority, and be inspired to kick-start healthy habits, activities, and experiences that bring you joy. By the end of this module, you will know how to manage, balance and unleash your energy to achieve high-level wellness, peak performance, and a new zest for life.
MODULE 2: EAT
Staying energized and balanced starts with building a balanced plate. This healthy eating "101" course is about whole foods that nourish your brain and body - delivered in small, digestible bytes! Written by a team of registered dietitians, you will be inspired to eat mindfully and intuitively. Real Food. Real Evidence. Real Results.
MODULE 3: SLEEP
This 7-day sleep challenge will help you create a consistent sleep schedule so you can be your best self at home, at work and in your everyday life. You will no long consider sleep deprivation a badge of honor. Instead you'll prioritize sleep like an athlete and discover how to practice good sleep hygiene to feel refreshed and revitalized.
MODULE 4: MOVE
Wish it was easier to squeeze more exercise into your busy day? This module includes a library of video micro-breaks: stretch, desk exercises, mindfulness and office yoga. Sweat-free, easy-to-follow, byte-sized activities can be done at your desk, and will keep you energized.
MODULE 5: BREATHE
Wish stress didn't have such a tight grip on you? Mindfulness and yoga practices can calm the mind and enhance focus, presence, and full engagement. Enjoy a library of short videos that provide restorative mind-body breaks during your busy workdays and everyday life.
BONUS MODULE: TRIGGERS & TEMPTATIONS TRAINING
Life getting in the way of your wellness? This bonus is about learning how to handle roadblocks as they pop up. Discover why being prepared with a relapse prevention plan is crucial -- as you eat, sleep, move and breathe your way to wellness.
BONUS MODULE: PRIME YOUR BODY AND MIND
Where your focus goes, energy flows. From awake time to bedtime, this bonus module includes a library of videos (desk and bedtime yoga, posture and breathing practices) that will help inject energy into your day and put you in a peak performance state.
YOUR VIRTUAL COACH
Kim Bercovitz, Ph.D.
Hi, I'm Dr. Kim, a health/life coach and health behavior scientist (Ph.D. from the University of Toronto and former National Cancer Institute of Canada postdoctoral fellow).
My Byte-Size Wellness approach is the culmination of my 30-year research - academic career in exercise/health promotion, disease management, aging, addictions and tobacco control.
I put my research into practice and created a way to make wellness accessible and sustainable. I understand what influences health behaviors and habits and what motivates people to change. I know what combination of evidence-based strategies and approaches are needed to help people develop lifelong healthy habits. It starts with shifting from an "all-or-nothing" mindset to a micro-step, micro-habit mindset and embracing wellness as a journey, a lifestyle, not a destination.
Tweaking one habit has a ripple effect, triggering positives changes in other inter-related health areas: diet, sleep, exercise, mindfulness and mental health.
It's the small behaviors, the small changes in routines, when repeated consistently lead to healthy habits that have long-lasting results: More energy. Less stress. Improved self-esteem. More productive at work. Better work-life balance. Resilience. Agility. Vitality.
The benefits of byte-size wellness are cumulative --- all micro-steps, all bytes add up to a full meal!
I look forward to holding your virtual hand and helping you revitalize by putting self-care at the top of your "to do list."
HERE'S A SNEEK PEAK OF WHAT'S INSIDE BYTE-SIZE WELLNESS ACADEMY
FREQUENTLY ASKED QUESTIONS
No. Byte-Size Wellness Academy is an on-line, self-paced, self-guided program that will guide you along your wellness journey: one module, one lesson, one micro-step at a time. All course modules are pre-recorded.
Each video lesson is between 2.5-10 minutes; they are short enough to binge watch or go at your own pace.
The total video viewing time is about 6 hours. There are also (optional) fillable or printable worksheets to complete and resources to read. You can spend as much or as little time on the pdf's as you like. They are thought provoking and part of the self-coaching experience.
The estimated time for full program completion (viewing videos, filling in worksheets and reading resources) is 12-15 hours -- at your own pace.
Note: You can also adjust the speed of each lesson - to view the video lessons more quickly or more slowly.
Byte-Size Wellness Academy is a micro-learning program, with all content delivered in short, digestible bytes. The program was carefully crafted to help busy people achieve sustainable results - without the overwhelm and without a huge time investment.
We make wellness self-coaching quick and easy. BSWA maximizes what you learn within a minimal amount of time.
You will have access to the videos inside the online portal for 3 months. You may download any or all the resources to keep for lifetime access.
Why not longer than 3 months you ask?...... It takes 21 days to build a habit. By 3 months you're on your way to feeling revitalized as you embrace and embody a healthy lifestyle. I found that when participants are granted more than 3 months access to the portal, they either never got started or did not complete the program.
I want to set you up for success. That means you WILL complete the program over 5-10 weeks. I make it super easy for you to consume the content - even binge watch it like a Netflix series. Because all content is byte-size guaranteed!
Are you so busy with work and taking care of others at the expense of taking care of yourself?
Are you zapped of energy because you wake up exhausted; your mind is racing and you can't sleep?
Do you want to sit less and move more, but there's no time to fit exercise into your busy workdays?
Do you want to try out mindfulness/ meditation practices to help you focus and de-stress?
Here's the thing: You want to up-level your self-care and create a vision of the healthy lifestyle YOU want to lead.
But you don't know how. There's so much information and misinformation out there, it's overwhelming. And, let's face it, you don't have the time to figure it all out, especially when it comes to diets and healthy eating.
Sounds familiar? Then this program is right up your alley. Start your wellness journey NOW.
Byte-Size Wellness Academy will help you take care of your well-being -- without the overwhelm!
The program is evidence-based, practical, actionable and sustainable.
All information is easy to consume and digest. Byte-Size Guaranteed.
- 3 months access to the online portal
- Approximately 6 hours of video content (75+ videos)
- 5 modules of short video lessons (about 5 minutes per lesson, closed captions and adjustable speed) and fillable or printable worksheets created by Dr. Kim, a team of Registered Dietitians (for the EAT module) and a Ph.D. Sleep Scientist (for the SLEEP) module.
- 2 bonus modules of video lessons, video exercise breaks, and fillable/printable worksheets
- Guided mindfulness / meditation practices, stretch, desk exercises and yoga breaks - delivered by video.
- Roadmaps to help you navigate through the portal and create your own wellness experience.
- 8 beautifully designed certificates of completion
- Wellness Resource Center packed with healthy lifestyle tip sheet takeaways and resources (starter kits and reference guides) that you can seamlessly integrate into your busy life
- Available for SHRM continuing education credits (up to 12 clock hours)
Created for use in the real-world. For busy events and everyday lives. Byte-size guaranteed.
After registering, you will receive an email with login credentials to access the course from your computer. Once inside Byte-Size Wellness Academy, you will find a welcome video and a virtual tour of the portal.
No technical set up is needed. Bookmark the page for quick and easy access.
Yes. Extra support (at an additional cost) is available to help you make progress and make self-care sustainable.
Health/Life Coaching packages are available as you work through program content or need help putting what you learn into practice after the program ends.
Click HERE to learn how to UNLEASH YOURSELF with coaching and book a free Discovery Call.
Yes! After you complete the Fundamentals of Food (Healthy Eating "101"), there's a Healthy Eating "201" course ready for you. It's called REAL-WORLD HEALTHY EATING.
This bonus course is all about mindful intuitive eating where you will discover how to make healthy eating an integral part of your busy everyday life with grocery shopping, planning and preparing meals. You will also learn how to discriminate between diets for health and disease prevention versus fad diets.
REAL-WORLD EATING: Real food. Real evidence. Real results.
Click HERE to purchase this course.
VIRTUAL AUDIENCE CLIENTS WHO ENJOYED BSWA
READY TO BECOME A SELF-CARE SUPERSTAR?
UNDECIDED? NEED MORE INFO?
I'm here to answer any questions, give you a personal virtual tour and help you determine if Byte-Size Wellness Academy is a fit for you for 2023.
© 2023 Unless otherwise noted all content is © Exercise Bytes LLC. Byte-Size Wellness Academy is recognized by SHRM to offer Professional Development Credits (PDCs) for the SHRM-CP or SHRM-SCP.
