In part two of our three part Corporate Wellness Program blog we are recognizing 5 of the top Fortune 500 companies who have not only implemented an Employee Wellness Program but have shown positive results.

  1. Google. They are known for taking care of their employees and they have gone as far as to have onsite nurses and doctors. Their goal is offering a work/life balance.
  2. American Express. Their wellness program was implemented in hopes of educating their employees about disease and injury prevention.
  3. Johnson and Johnson. Employees showed 58% weight loss and 42% quit smoking – now those results and speak for themselves.
  4. Hewlett Packard. 54,000 employees are signed up for their wellness program already and the numbers are growing annually as the company grows.
  5. IBM.  Their main objective for starting their wellness program was also disease prevention and awareness. Like Google, they pride themselves as being a work/life balance employer as well.

In 2013, 73% of the “Top 100 Companies to Work For” provided or subsidized fitness programs for their employees. Best of all, the return-on-investment (ROI) for corporate wellness programs have been well documented over the past two decades. Corporate wellness programs have shown savings-to-cost ratios of $3+ saved for each $1 invested. Documented savings are observed in medical costs, absenteeism, worker’s compensation costs, short-term disability, and increased how productive the employee is during time on the job.

Corporate Wellness Programs not only uses targeted interventions to reduce health costs, but it is also a strategy to create a positive and energetic work environment. Corporate Wellness Programs are a worthwhile long-term strategy to improving the health and well-being of your employees. Not to mention less employee turnover.

However, you do not have to be a huge Fortune 500 Company to benefit from a Corporate Wellness Program – whether you have 5 or 50,000 employees, we can customize a plan that will meet your company needs. If you are a business owner or work for a business that you would like to see implement a wellness program, feel free to contact us at 678-417-0880 ext. 8301 /

Paula Jamieson

Personal Trainer & Fitness Nutritionist

Atlanta Personal Fitness – a Bodyrich Company


Do you own a company? Do you work for a company that you wish had an Employee Wellness Program? Well here are some great facts for you to read and/or share on the benefits of an Employee Wellness Program.

The success of any company depends very heavily on the productivity and work performance of its employees. This ability is greatly aided by an Employee Wellness Program. Wellness Programs focus on the physical well-being of employees, looking after medical requirements and ensuring personal health is a priority. Programs can offer weight loss regimes, smoking cessation programs, stress management and exercise, diet and fitness advice. Since most adults spend more of their waking hours at work than anywhere else, this makes it a prime venue for promoting healthful habits. Here are the top 3 reasons to have an Employee Wellness Program

#1 Decreased Health Care Costs

Health insurance premiums are rising every year. The concept of a Wellness Program was introduced initially for dual purposes: Rising health costs meant employers were looking for a way to minimize the expense while maintaining healthy human resources. The implementation of Wellness Programs has proven effective in reducing company health care costs. According to a U.S. Department of Health and Human Services report, it reduced healthcare costs by 20 to 55 percent.

#2 Work Place Morale

Wellness Programs cover a broad range of healthcare initiatives. From nutritional advice to exercise programs as well a specific health related information on high blood pressure, diabetes and heart disease. The effectiveness of a Wellness Programup to 52% increased productivity according to the U.S. Department of Health and Human Services report. Employees also tend to show more loyalty and responsibility because they are aware that the company is taking measures to ensure their health and well-being which shows them that their company cares. Company loyalty means reduced costs in terms of recruitment and turnover. This also makes for a more harmonious working environment. Companies who participate in these programs have noted a substantial improvement in work performance.

#3 Reduced Absenteeism

There are many factors that influence a person’s health, these could be minor such as a cold or flu or major such as heart problems or obesity. All of these could result in the employee taking time off work. The benefit of a Wellness Program is that this time will be significantly reduced, if not avoided all together. The same U.S. Department of Health and Human Services report revealed reduced short-term sick leave anywhere from 6 up to 32 percent. Through education, training and professional health care a Wellness Program can greatly reduce absenteeism. The bottom line, for your company this reduction in absenteeism equals a reduction in costs and an increase in productivity.

In our next blog post we will discuss companies who are experiencing success with their Employee Wellness Programs.

For more information, please feel free to contact us:

678-417-0880 ext 8301 /


Have you planked, crunched, sit-up and bicycled for years but still feel you want more out of your abs/core workout?  Want to try something new and challenging to wake up those abs?  Check out the 3 best “Not Your Normal” abdominal exercises:

Renegade dumbbell rows: Start in a pushup position with your hands holding on to 2 dumbbells. Then, one at a time, row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate by rowing the opposite arm while stabilizing with the opposite side. This stabilizing effect during the rows creates an incredible workout for your entire midsection and core.  Be sure to keep the buttocks down and the back nice and flat which will help engage the abs more and protect the back.  Also, make sure the weights you use are not too heavy for you to control.

renegade row

Front squats:  Like a regular barbell squat except the barbell is in front of you (front of shoulders above chest) instead of resting on your back/shoulders behind you. First, stabilize the barbell on your shoulders by crossing your arms and holding your fists into the bar against your shoulders, keep your elbows out in front of the body.  This may take a little practice at first, so you will want to have someone spot you to help you with your form at first. Due to the barbell weight being in the front of the body instead of the back, this exercise requires extreme stabilization strength from the abs . Even though this is still a leg exercise, the abs have no choice but to kick in as well. Note, you do not have to add additional weights on the end of the barbell (as pictured) and actually for the first few times, I would not recommend it.

front squat

Mountain climbers:  Again, start in a pushup position.  Begin by shuffling/alternating your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. This not only will work out abs but also it is a great cardio boost and it a great exercise to do while traveling.  The key to this one is to fully extend the leg back out, keep the back as level as possible and keep the abs engaged to protect the lower back.

mountain climbers

Happy Fitness!

Paula Jamieson

Personal Trainer and Fitness Nutritionist

Atlanta Personal Fitness – a Bodyrich Company





How many times have you heard people say, well I would eat healthier but it costs too much? Well, eating healthier does not necessarily mean breaking the bank. Here are some tips and ideas for a cheaper but healthier food plan.

  • Planning: Plan your meals and menu for the week and buy your groceries according to that plan. This will not only save you time from not having to run out to the store several times during the week but also, if you stick to your list, you are less likely to spend money on items you really don’t need. Also if you plan meals according to your/your children’s schedule, you can pack healthy snacks, sandwiches, etc. to take with you instead of grabbing an unhealthy fast food fix on the road to their ballgame, dance recital or during your lunch break.
  • Crock Pot Meals: Crock pot meals are great because you can set it up to be ready for you when you get home from a busy day and you can cook large portions of meats and veggies and have leftovers for lunch or dinner later that week.
  • Buy whole foods: Unprocessed foods are cheaper and more nutritious than processed foods. They also give you total control over the ingredients. Avoid anything that comes from a box 90% of the time. Buy raw ingredients and cook food yourself than buying pre-packaged meals, snacks, and other food items.
  • Proteins: Try tilapia – it is a versatile mild fish that is healthy and easy to prepare. Buy ground turkey/beef in bulk and freeze in small portions, choose rump steak, diced beef or stir-fry beef over more expensive cuts like sirloin or ribeye, frozen chicken breast or fresh chicken thighs, canned tuna (packed in water), cottage cheese, plain yogurt, eggs and milk. Also, beans, lentils and quinoa are also excellent sources of protein.
  • Carbs: Replace bread and crackers with bananas, whole grain pasta, sweet potatoes, regular potatoes, pumpkin, oats, beans, apples, bananas, raisins, broccoli, spinach, cabbage, brown rice and quinoa. Rice and quinoa can be bought in bulk quite cheaply, and one purchase will last you for weeks.
  • Healthy fats: To get healthy fats into your diet without breaking the budget, choose foods like eggs, natural yogurt, ricotta cheese, olive oil and nuts. While oils and nuts might have a higher up-front cost, you only need small servings. This means they will last you a much longer time than other dietary fat options.
  • Fruits and Veggies: Fruits and veggies are cheaper when they are “in season” stock up on them during this time and freeze them for other parts of the year. Also, speaking of freezing, frozen fruits and vegetables are full of nutrients and are cheaper and more convenient as well. Also, check out your local farmers market for fresh produce or plant a small garden and grow your own favorite seasonal fruits and veggies.
  • Unnecessary purchases: $4 coffees (expensive and full of calories), bottled water, fancy ingredients you use once for an extravagant recipe, etc. – limit or cut these items out. Go through your food spending and see if you can identify unnecessary splurges that are putting you over budget. Once you’ve determined a few nonessential items, either get rid of them altogether or find a way to make them at home. Buy a good quality reusable mug or water bottle, and fill them up before you leave the house in the morning. Buy items in bulk that can be used for many different recipes throughout the week and don’t waste money on items that you could easily do without.

These are just a few things you can do to cut back costs but not on health. There is also a new store chain popping up called Sprouts Farmer’s Market. Their slogan is “It’s healthy living for less”. Check out their web page at