So how are you going to support and take care of employees (and yourself) during COVID-19?

Option 1: Put Employee Wellness on Hold

Adjusting to working at home is stressful. Daily routines are disrupted and it's even harder to stick to healthy habits and set boundaries between work - family - leisure time. During this time of uncertainty, are you going to stick your head in the sand and hope things will get better? Is your company going to hit the pause button and freeze expenses? Reschedule or cancel programs? 

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Option 2: Provide Self-Care Solutions

Or take matters into your own hands to be present, intentional and innovative? People have more time on their hands. They're spending more time online. They want to learn new things, master new skills, break old habits, and pursue new interests. There is no better time than NOW to infect employees in a positive way by creating a culture of self-care and collective care. Help employees make healthy choices now and provide self-care solutions to enable them to stay healthy and fit from home. Companies can also use this time to build a vision of a healthy workplace culture that will keep employees engaged and energized when they return to work. The time to plan is now.

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Introducing a total wellness workout to help employees practice self-care to boost immunity & vitality


Take care of yourself and become your own wellness coach

Byte-Size Wellness Academy (BSWA) will take employees on a 5-step journey to high-level wellness with self-care, healthy eating, sleep hygiene, exercise and mindfulness. The program cuts through the information clutter and makes wellness easy, accessible and sustainable. If you're a busy person wanting to embody wellness - without the overwhelm - this online program is for you!

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5-Module Wellness Self-Coaching Program 

Work at your own pace through a series of buildable video lessons that guide you along your road to wellness and help you become your own wellness coach. This is a micro-learning course. Each lesson is 2.5-10 minutes. There are 5-20 micro-lessons per module. Perfect for busy people!

Downloadable and Fillable Resources

Evidence-based resources include: information and reference guides, worksheets, checklists, FAQ & myth buster sheets, planning sheets, wellness vision statements & more!

Certificates of Completion

At the end of each module and at the end of the program are beautifully designed Certificate waiting for you. If your company offers an employee incentive program, proof of completion may be a perfect way for employees to collect points.

BONUS 1: Self-Coach Training to Maintain a Healthy Mindset

Learn how to handle roadblocks and tackle triggers & temptations; break-free from excuses, negative self-talk and an all-or-nothing mindset to make wellness a way of life - for life.

BONUS 2: Video Micro-Break Library

Participate in short, sweat-free 5-minute stretch, deskercise, office yoga and mindfulness videos at employee desks or workstations. Videos can also be used as energy boosters at work meetings, training sessions and conferences. 

BONUS 3: Tele-Health Fitness 

Pole walking and other out-of-the-box ways to stay fit at home during COVID-19.

BONUS 4: Healthy Lifestyle Tips & Tips Sheets

Digital wellness and self-care information tips and inspirational quotes plus tip sheets on healthy eating, office and travel exercises.

BONUS 5: For HR Professionals

Each module is eligible for SHRM PDC's and a Certificate of Completion. 

Evidence-Based. Practical. Actionable. Sustainable. 

Byte-Size Guaranteed. All content is delivered to your desktop or mobile device in short, digestible bytes. We make it easy to fit wellness into your busy everyday life - one-step or byte at a time!

byte size stuff


Self-care is the foundation of wellness and the foundation of modules 2 through 5. Discover the "why, what and how" that will kick-start your wellness journey.


  • Manage and balance energy for full engagement at work.
  • Create a wellness vision and a wellness vision statement.
  • Develop an actionable wellness plan that integrates self-care and downtime. 

By the end of this module, employees will know how to and be motivated to take care of themselves and put their health first so that they have vitality for work and everyday life; are more productive, engaged and committed at work; and they have work-life balance.


This bonus lesson is like an emergency preparedness tool kit equipped with support, strategies and coping skills to help employees handle triggers, temptations, and unforeseen roadblocks they they will inevitably encounter on their wellness journey.  


  • Shift the mindset from negative to positive self-talk.
  • Break-free from an all-or-nothing mindset.
  • Accept lapses and relapses as learning opportunities.

By the end of this bonus module, employees will be prepared to handle challenges to adopting and/or maintaining healthy habits. Being prepared will keep moving employees forward - rather than sink into an abyss - and embrace wellness a way of life - for life.


EAT focuses on the fundamentals of food and healthy eating, real-world eating (meal planning & preparation, grocery shopping, reading food labels & ingredients lists), and eating for disease prevention. 


  • Learn everything you need to know about macronutrients, micronutrients, and added sugars.
  • Choose a healthy eating plan for heart and brain health.
  • Discriminate between fad diets, medical diets, diets for weight loss and diets for a healthy lifestyle.

By the end of this module, employees will have a rock-solid foundation about eating a balanced diet with more whole foods and less processed foods. Evidence-based information will motivate employees to make healthy food choices to nourish the body and mind.


Tailored for desk jockeys, the MOVE module overviews the health hazards of chronic sitting and ways to combat it with desk exercises, standing desks, sit-to-stand planning, posture and balance training, active sitting, and pole walking. 


  • Discover that short bouts of exercise integrated into the workday combined with taking an active lunch break have cumulative benefit.
  • Experience a library of exercise video micro-breaks at desks or work stations.
  • Take a stand against sitting with pole walking, weight-bearing and strength training exercises to build healthy bones to prevent osteoporosis.

By the end of this module, employees will have all the tools they need to stretch and move during the workday to keep energized and engaged.


Employees will learn about the importance of SLEEP for memory, work performance and productivity, safety and overall health. 


  • Achieve 7-9 hours of sleep each night to reach deep, restorative REM sleep.
  • Practice good sleep hygiene (with a pre-sleep routine) to optimize quality and quantity of sleep.
  • Know when to seek professional help.

By the end of this module, employees will no longer consider sleep deprivation a badge of honor. Instead, they will know why it's important to prioritize sleep like an athlete and how to practice good sleep hygiene to enhance work performance.



BREATHE will demystify mindfulness and give employees practical tips to cope, focus and stay calm. In this dynamic module, employees will discover ways to "fit" body relaxation, breath awareness, yoga and walking meditation into busy workdays and everyday life. 


  • Experience mindfulness practices with a library of mindfulness and office yoga micro-break videos.
  • Learn how to be present.
  • Discover how mindfulness heightens awareness of everyday eating and habits.

By the end of this module, employees will have all the tools they need to practice mindfulness to help focus and reduce stress at work.


  • No need to worry about creating and overseeing the program.
  • No technical set-up or integration are required and a company Starter Kit is provided.
  • Promotional materials and emails are supplied by BSWA to market and orient employees to the program.
  • The program is self-guided, easy-to-follow, evidence-based, practical, actionable and sustainable.
  • Companies can view employee progress from quarterly usage reports that BSWA provides upon request.
  • By the end of Byte-Size Wellness Academy, employees will have all the tools they need to take charge of their health, embody wellness, and become their own coach.
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All the course materials, downloads and instructions are provided in our members only website (the Byte-Size Wellness Academy portal). Employees follow along and learn at their own pace as each module is released over a period of 4 months.

Each module consists of several short video lessons and an accompanying downloadable and fillable resources. Many of the resources are interactive to help employees retain everything they learn and put lesson insights into action. And... the entire site is optimized for your mobile device so that learning on the go is easy and convenient

Let us help you take care of employee wellness -- without the stress of figuring out how to get started and without having to "do" the work.

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Is Byte-Size Wellness Academy right for your company? If any of these scenarios resonate with you, then the answer is YES! LET'S DO IT!

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You don't know how to support employees during COVID-19.

You don't know what self-care solutions to offer employees so that they can maintain healthy habits and stay healthy and fit from home.

You want to build a vision of a healthy workplace culture that will keep employees engaged and energized when they return to work. You realize it's important to start planning now.

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You feel stuck.

You feel stuck in status quo. You question how effective your company’s employee wellness program is. You think you need more than the same old one-off programs and events (biometric screening, annual health fair, lunch & learn, annual step challenge, etc.). But you’re not sure of the next best move.

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Wellness is not your thing.

You care about employee engagement and well-being. You want to start an employee wellness program or augment your current program, but wellness is just not your thing.

You haven't a clue where to begin. You’d rather find a turnkey program or outsource to an expert so you can focus on what you do best. 

There is so much free content out there. Here's what makes BSWA different.

When there's a lot of free content, it creates a lot of confusion and overwhelm. People don't know what to do (like what to eat or what diet to follow), what to believe (is sitting really the new smoking?), how to know what information is truthful vs. "fake facts," who to follow in print and social media, and how to learn new healthy habits like mindfulness and yoga.

So what makes BSWA different?

1. It reduces information overwhelm. BSWA cuts through the information clutter and provides clarity and evidence-based direction. No more running on the "content treadmill."

2. It saves you time and energy. BSWA eliminates the need for you to mine through all the research and information. Everything you need to know and want to ask is conveniently located in one place.

3. BSWA takes out the confusion, complexity, and conflicting advice and makes wellness easy, accessible, understandable, and sustainable.  

Knowledge is power to make informed choices.

Hi I'm Dr. Kim, your virtual wellness coach

I'm a health behavior scientist (Ph.D. from the University of Toronto where I was an adjunct professor), former National Cancer Institute of Canada postdoctoral fellow) and a knowledge translation expert. 

BSWA is the culmination of my 30 years of research, teaching and coaching. I worked at renowned teaching hospitals, 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 make healthy choices.

My self-care is a practice: it's intentional and disciplined. I practice self-care to manage my own health conditions (osteoporosis and sleep apnea) and reverse others (pre-diabetes, weight gain, chronic plantar fasciitis, and anxiety).

Together with a team of registered dietitians, sleep scientists, my own sleep doctor, and other health experts, I synthesize, translate and package evidence-based content into practical, actionable, step-by-step guides and resources for you to use in the real-world. In your busy everyday life.

See below (and click here) to follow my journey and my why for wellness. I can't wait to hold your virtual hand and guide you along your road to wellness and becoming your own wellness coach!


Take a virtual tour


Do you want to create a healthy workplace culture that will keep employees engaged and energized when they return to work?


Keep moving forward. The time to start planning is nowNot next fiscal year when funding re-starts or when COVID-19 ends. We make it easy for companies to take care of employee wellness -- without the stress of figuring out how to get started and without having to "do" the work. 


Get started now. Find out how. Payment plans are available.

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