You're busy. Especially now. This pandemic lifestyle has made it even harder to find balance. Your butt and body are sore from sitting at the computer all day. Your brain suffers from Zoom burnout and TMI (too much information). You have no time or energy to take care of yourself because you're too busy taking care of others. And you just don't have the willpower or discipline to change your health habits. Because if you aren't "all in" you might as well do nothing.

These 5-minute challenges will help you get "stuck" on self-care and make wellness YOUR way of life - for life!

If you're a busy person wanting to prioritize health - without the overwhelm - 5 X your Health is for you!



Participants pick from 10 self-care challenges. Each 5-day challenge is self-contained (and buildable) and includes a short (5-minute) video lesson, worksheet and a gameboard that maps out the daily challenge tasks.

The play time for 10 videos is 1 hour and 7 minutes. Videos can be binge watched like a Netflix series and offered as:

  • A pre or post-conference workshop
  • Virtual Wellness Lounge Education: mini-classes that augment the mind-body video breaks
  • Enduring education content that resides on the Lounge platform for up to 12 months after the meeting and includes EAT and SLEEP challenges.

Challenge content is recognized by SHRM and CMP and eligible for continuing education / professional development credits.


Evidence-Based. Practical. Actionable. Sustainable. Enjoyable. 


Schedule a free consult to discuss ways to integrate micro-challenges into your virtual meeting or workplace employee wellness program. 



Challenge 1: What's Your Dream Car?

Everyone's talking about self-care these days but what does it mean? One way to help you wrap your head around the concept of self-care is through the metaphor of a car. So put on your seatbelt and let’s go for a ride! 

Challenge 2: What Is Your Why?

Why is wellness important to you? Before you figure out what wellness experiences you want, where you want to go on your wellness journey, and how you’re going to get there, you need to know your WHY. Having a why will help you started and stay motivated. 

Challenge 3: What is Wellness?

If you're curious what wellness is all about, then this challenge is for you. You will discover that wellness is defined in different ways: a continuum, holistic concept, and person-centered self-care. Where are you in your wellness journey? Take the challenge and find out! 


Challenge 4: Take Care of Yourself First

Many people don't know what self-care means and how to fit it into their busy workdays. Or they "don't have the time" to practice self-care. This challenge is about taking care of YOU. How can you put yourself and your health first and make YOU a priority? 

Challenge 5: Manage Energy at Work

In this challenge you'll learn that managing energy - not time - is the key to high-level wellness, peak performance and full engagement.  Discover how vitality at work translates to vitality for life. 

Challenge 6: Balance Energy at Work

Work-life balance is an important aspect for a healthy, productive work environment. In this challenge you will discover that balancing energy by taking breaks is the key to full engagement and peak performance. Learn why and how to take micro-breaks throughout the day.  

Challenge 7: Be a Wellness Warrior

Changing a health habit or behavior is complex. This challenge will give you 10 tips to help you navigate along your wellness journey with success and ease.

Challenge 8: Create a Wellness Vision

You're going on a visionary journey from where you are now to where you want to be. Map out your 1 week, 2 week, 3 month and 6 month visions. This is a fun challenge because you'll unleash your creativity with a one-year wellness vision board.


Challenge 9: Create a Wellness Vision Statement

This challenge is most beneficial when done in tandem with Challenge 8. Creating a clear wellness statement will help focus your wellness vision and make it actionable. 

Challenge 10: Create a Custom Wellness Plan

Armed with a wellness vision and wellness vision statement, this challenge will help you figure out how to get to where you want to go. Discover how to create a custom wellness plan - one day, one week, one month at a time.  

Why Byte-Size Wellness with Dr. Kim?

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. 

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 (google me!), 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!

X bytes Virtual Wellness Lounge is powered by Body Works, the attendee wellness company.