Practice & prioritize self-care
Manage & balance energy - not time
Kick-start healthy habits to boost immunity & vitality
Discover how to put yourself and your health first in order to create a more resilient and revitalized life. This 6-step 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.
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 from pandemic stress and overwhelm to revitalized & resilient in 6 steps. Navigate life after lockdown with confidence and ease!
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.
The "Eat, Sleep, Move, Breathe" total health approach to self-care will prime you to be in the best frame of mind & body to fully enjoy life - energized, focused and engaged!
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.
8 beautifully designed certificates issued upon mastery of core concepts and mini-course completion.
Available for SHRM continuing education credits (up to 11 clock hours).
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 revitalize 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 stretch and strengthening exercises.
Library of digital tip sheets about healthy eating, desk exercises and travel fitness. Perfect way to stay balanced and energized while at work or traveling.
Curated resources to help you make healthy choices and practice self-care to boost immunity and vitality - at work and home.
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.
Receive a wellness swag bag welcome gift that includes items (self-care tip sheets, resistance band, smart phone holder, jump rope and carry bag) to help you stay healthy, engaged and energized. (While quantities last).SIGN ME UP NOW
Here's what people are saying about my work as a wellness/life coach, thought leader, professional speaker. and wellness entrepreneur....
"It is my sincerest pleasure to offer a review of Dr. Kim Bercovitz who delivered a wellness presentation for Walden University’s Summer 2021 National Faculty Meeting. Because of the Covid pandemic, we like most companies held our meetings virtually. That did not stop Dr. Kim from offering her wellness magic in the virtual environment. As she walked us through a series of wellness exercises, I was amazed at how impactful she was even virtually. Her high energy, pleasant voice, and style of delivery worked like magic and by the end of our session with her, I felt much better. I also reached out to Dr. Kim after the session for help with I project and she was more than generous with her time and sharing her expertise. One of the things that makes her so very special is her presence which is spiritually uplifting for the soul, mindful, and filled with passion, kindness and compassion for those with whom she works. With her background as a health behavior scientist, she has the unique ability to support her wellness coaching work with scholarship and deep expertise. If you are looking for a wellness expert to help you individually or organizationally, I encourage you to reach out to Dr. Kim. She is a fountain of information, holds deep expertise and skill, has a wonderful sense of humor, and even has an entire lounge filled with excellent resource materials that she makes available to her clients. Thanks, Dr. Kim!"
"Dr. Kim’s MPI Global webinar was fantastic - an engaging and informative way to spend my Friday afternoon. I learned quick and easy ways to integrate self-care and movement into my daily routines, starting with chair abs and “nappuccino” power sleep naps."
"We recently booked Kim for a wellness webinar for a health educator association. Her delivery style is very engaging and fun. She is very interactive while delivering very solid, practical and actionable evidenced-based content. Our client was very happy and looking into doing more with Kim. "
"If this presentation was a car, it would easily be a BMW 8-Series of M6 convertible! Amazing use of the car metaphor, chat engagement and interactivity, not to mention enthusiasm!"
"For our 3-day Inclusion Virtual Event, Dr. Kim created a program for our Wellness Break which was attended by over 550 participants. During these breaks, Dr. Kim guided attendees through stretches and mindfulness activities to reconnect and recharge. By adding in a Wellness Break after a few educational sessions, it allowed attendees to get active but were also re-engaged for the rest of the conference. A win-win for everyone! Dr. Kim went above and beyond to give resources to attendees during and post-event, all awhile chatting with attendees live during her session. From a personal level, working with Dr. Kim was an extreme pleasure, as she was dedicated to giving SHRM the best product. Her passion and commitment showed in her work and we look forward with working with her at future SHRM Events."
"I had the pleasure of working with Dr. Kim in November 2020 where she developed and presented a Wellness event for our NYC SHRM audience of HR leaders. This event, "Coach Yourself to Better Health, COVID 19 and Beyond" was nothing short of amazing! Topics featured were self-care in challenging times, and moving away from the 'all or nothing mindset' toward making small changes that result in cumulative lifestyle changes that equate to sustained health and wellness in personal, work and leadership roles. Dr. Kim's hour long virtual presentation was seamless, interactive, engaging and relevant. Dr. Kim generously shared her Covid-19 Self Care Survival Kit as a takeaway for all participants. "
"Dr. Kim led an excellent workshop on making online meetings more productive. Her tips on staying active at your desk and taking regular breaks really help to reduce the physical and mental strain of long meetings. She got the audience out of their seats and actively participating, which created a very different virtual meeting experience. What made the workshop even more useful were the many handouts and links to exercises that she generously provided. Dr. Kim leads fun, interactive workshops packed full of actionable advice. Highly recommended!"
"Dr. Kim commanded the room and effortlessly motivated everyone to participate. Her activities broke the ice with my neighbors and led to relationships well beyond the event."
"Dr. Kim's knowledge and expertise in wellness and conference wellness is terrific. She is high-energy and engaging and was able to customize her programming options to fit our schedule. Her sessions are always a big draw and traffic driver.""
"We heard so many complements about what a "cool program" we had today. Dr. Kim is not only high energy and an excellent speaker but her visuals and the audience interaction were spot on."
"Kim provided an introduction to participants at the Palliative Conference I attended in April 2014 in Toronto. It was an intro to taking a break from your desk and to let us all know that sitting is the new smoking. Would love to have Dr.Kim (X-bytes) at our next symposium."
"Dr. Kim’s virtual wellness lounge was such a surprising and needed element for a virtual live event I recently attended! All of the stretches and exercises she demonstrated were easy to follow and exactly what my body needed after sitting for long hours during the event. Even my kids joined in on the exercises after they’d been sitting all day for virtual school! I highly recommend this virtual wellness lounge for any event to give the attendees a well-rounded experience for their minds and bodies. "
"Our President’s Initiative is Health and Wellness for correctional officers, so it was important for us to deliver an engaging experience in our Wellness Lounge for attendees of our virtual conference. Dr. Kim’s Byte Size Wellness Academy enabled us to provide a wealth of practical and engaging activities for our attendees with no effort on our part. Hundreds of attendees took advantage of these resources which made it a great value too!"
"We used the Virtual Wellness Lounge for two of our virtual conferences. Attendees were able to access the lounge through our platform and it was very easy to integrate into our system. While we have faced many challenges in the virtual world, the “silver lining” is that by providing more free time between sessions, our attendees were able to take advantage of the brief (byte-sized!) content the Virtual Wellness Lounge offered. We had a high number of people who logged in, and it was very rewarding to see that our attendees were able to stay engaged and energized during the conference by taking advantage of the videos in the Wellness Lounge."
"We conduct a lot of experiments at our PYM LIVE Events for meeting and event planners nationwide and by far the most successful one was the inclusion of Exercise (x bytes) Bytes Fitness Breaks. We used them to create a physical and mental refreshment break. By inserting them into the half-way point of the most business-oriented segment of our event, we were able to get people up, moving and ready to tackle the second half. We also found that they were terrific for setting a different "tone" if we were transitioning from one section of the event to the next. They were a natural icebreaker and instantly made the events more fun. Plus, we were able to physically show the benefits of including wellness programming in an event schedule to the very people responsible for doing so. From an event organizer perspective, I loved that they weren't dependent on Internet access, that I had a variety of options from which to choose, that physical limitations were accommodated and that Kim and her team were so easy to work with. I'd highly recommend this product to other meeting/event planners and even HR professionals in charge of employee wellness programs."
"I had the privilege of booking X bytes for their first meetings industry conference, The Society of Government Meeting Professionals 31st Annual National Education Conference. We showcased the X byte exercise videos prior to the start of our education sessions and it was awesome! These videos kept our attendees alert, excited and eager to learn! The audience absolutely loved them! The X bytes team is passionate, organized and a pleasure to work with. I can’t wait to use them again at future events! "
"Never in my wildest dreams did I think the XBytes fitness breaks would be as well received as they were at our conference. My goal was to try something new and see how it went. Our conservative scientific conference attendees normally sit quietly, awaiting the start of a session. When we incorporated fitness breaks into the beginning of each session, I was amazed at how many people stood up and participated, laughed out loud, interacted enthusiastically and generally, had fun. XBytes breaks provided a great icebreaker and bonded audience members. They were also friendly conversation starters during conference networking functions as people joked about how much fun they had. Overall, we plan to use XBytes fitness breaks again at future conferences. The XBytes team is very enthusiastic and accommodating. We believe they are really breaking the mold with these fitness breaks"
"Kim has created a successful service that enhances health and wellness and gets people up and moving in fun and interactive way. I recently used X-Bytes at a conference for a fitness break, and everyone was smiling and enjoying the experience. X bytes definitely provided a well-needed energy boost for everyone. Now that I've seen X-bytes in action, if the opportunity arises, I would definitely recommend it to other groups. Thanks again...it was great working with you. "
"I hired X-Bytes in order to deliver the exercise video, branded with our company name, during a medical congress. It was a unique way of engaging our clients and differentiated us from our competition as our brand stood out in an unusual way. The videos were well received and positioned to our medical clients, as a way of enhancing their learning experience during the conference. Also in order to get a better uptake, we ensured the presenter, president and in-coming president positioned the videos well as well as performed them on-stage. Because of the uniqueness of this offering, many of our clients approached us afterwards to inform us they had thoroughly enjoyed this value-add. Working with the X-Bytes team, and Kim in particular, was a breeze. We got the product delivered on time, with the changes we requested, in a friendly and timely fashion."
"X bytes was the perfect way to engage our hospitality professionals during our events. After sitting in a chair for an extended period of time, they were able to stretch and work the muscles without breaking a sweat or having to change their clothing. It was an opportunity for them to let loose a little bit and refresh before diving back into the education that we provided. Dr. Kim was great to work with as well, very professional and explained all of the videos in detail to ensure we were set for success."
"We incorporated a fitness and wellness area on the IBTM America show floor this past June. The wellness area was strategically placed at the hub of our show, where buyers and exhibitors could connect, engage in conversation and have informal networking. The area was extremely well-received by our attendees. It gave them an opportunity to relax, stretch and learn how to stay fit while traveling and having a busy show schedule. It created additional touch-points for exhibitors to meet buyers, build relationships, connect with peers and of course have some fun! Dr. Kim had a fantastic program which truly engaged our exhibitors and attendees."
I'm a health behavior scientist (Ph.D. from the University of Toronto where I was an adjunct professor and former National Cancer Institute of Canada postdoctoral fellow), knowledge translation expert and wellness/life coach.
My Byte-Size Wellness approach is the culmination of my 30-year research - academic career in exercise and health promotion, disease management, addictions and tobacco control. I worked at renowned teaching hospitals, published in peer-reviewed journals, consulted to pharmaceutical companies and health organizations, and taught chronic disease exercise classes.
When washing your hands frequently, know that you're in good hands. 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.
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.
Tweaking one habit has a ripple effect, triggering positives changes in other inter-related health areas: diet, sleep, exercise, mindfulness and mental health. The benefits of byte-size wellness are cumulative - all steps, all bytes add up to a full meal!
I can't wait to hold your virtual hand and guide you along your road to wellness and becoming your own wellness coach!ENROLL ME NOW!
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 2022.
© 2021 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.