We asked our Wellbeing team about their favorite things to pass along to our readers and have rounded up the best. From recipes and self-care to virtual fitness and wellbeing apps, we hope you find their suggestions helpful!

1. ISSUE 72
JULY | 2021
We asked our Wellbeing team about their favorite things
to pass along to our readers and have rounded up the best. From
recipes and self-care to virtual fitness and wellbeing apps, we hope
you find their suggestions helpful!
Mindfulness&Self-Care
Mindfulness & Self-Care........1
Healthy Recipes......................3
Virtual Fitness........................5
Blogs & Apps..........................6
Gratitude Journaling
Start a regular gratitude practice by setting aside
10 minutes a few times a week to write down 3
to 5 sentences giving thanks and recording your
blessings. This can be a person or thing you are
grateful for, something that went well that week, a
joke that made you laugh or even a song you heard
that brought back a good memory. Keep your journal
in a place that’s easy to access – perhaps on your
nightstand or desk – so you don’t forget.
“I started gratitude journaling as a way to practice
mindfulness and redirect negative thoughts. I try
to write every evening before I go to sleep. I prefer
to use a physical notebook, but there are tons of
apps and online journals. The process of writing
out my thoughts helps to de-stress and calm my
brain down to prepare for a better night’s sleep.
I also refer back to my journal when I’m having
a bad day or negative thoughts. Sometimes I
write about a fun activity I did, and other times
I consider things that I might typically take for
granted.”
– Amy Snyder, Engagement & Wellbeing
Consultant
Self-Compassion
Exercises
“After hearing about the concept of positive self-
talk and it having a role in your mental health
and wellbeing, I looked for some tangible ways
to flex my internal dialogue muscles. A trusted
advisor recommended specifically looking at self-
compassion and recommended the self-compassion
guided practices and exercises by Dr. Kristin Neff.
The guided practices offer an audio experience and
the written prompts provide a space to explore your
thoughts in written words. Each option has truly
reshaped the way I view myself and others, and I’m
able to offer compassion to both much more freely.”
– Kelley Elliott, Engagement & Wellbeing
Account Manager
Our Favorite
Things

2. CBIZ Wellbeing Insights – July 2021 Page 2
Vibrant Light Exercise
Sit comfortably and close your eyes. Imagine a
ball of yellow light in your stomach that grows more
vibrant with each inhalation. After several breath cycles,
imagine this light begins to travel through your body, energizing
every single cell. Imagine this yellow light, having permeated
your entire body, now begins to radiate out of your hands, feet
and head, energizing your surroundings. Slowly open your eyes
and take this new energy with you into your next task.
“When I first came across this Energizing Light Exercise, I
found myself using it often when facing that 2 p.m. slump. I’ve
since become very interested in color psychology and decided
to experiment with the visualization of various colors of light
to evoke all sorts of emotions. For example, before bed I will
often visualize a deep blue light slowly moving through my
body, spreading a sense of calm and relaxation to prepare me
for sleep.”
– Abby Stevenson, Engagement & Wellbeing Consultant
To adapt the exercise, replace the word “energizing” with your desired state in the chart below
and utilize the corresponding color instead of yellow.
Powerful
Strong
Passionate
Determined
Joy
Enthusiasm
Creativity
Motivation
Optimistic
Energized
Cheerful
Aware
Harmony
Balanced
Revitalized
Grounded
Calm
Peaceful
Relaxed
Secure
Spiritual
Intuitive
Imaginative
Regal
“Just This” Grounding Exercise
Sit comfortably and close your eyes. Take a few slow, deep
breaths in and out. Focus your attention on your breath and
allow your brain to relax. After a couple of breath cycles, as
you breathe in picture the word JUST in your mind, and as you
breath out picture the word THIS. Breathe in JUST; breathe out
THIS. After you’ve done this several times, bring your attention
back to focusing on your last few breaths and open your eyes.
“I learned this exercise in a mindfulness training and have
used it daily ever since. At first I was mainly using it at night
as I was going to bed. It helped me quiet all of the noise in
my brain made up of tomorrow’s to-do list, things I didn’t do
today, something I forgot to do, a person I need to call and so
on. I have since moved on to using it throughout the day when
I catch myself letting my mind wander and am not focusing on
the present moment. I may be rocking my son for his nap and
instead of treasuring the time with him, I would be thinking
of my next meeting or an email I needed to send. So I started
using JUST THIS for a couple of minutes while we rocked,
focusing on how he felt snuggled in my lap, to bring myself
back to the moment. I like this exercise because you can use it
anytime, and you can adapt it to make it work for you. You can
use any two-word phrase that resonates with you and helps
you focus, for example, “HERE NOW” or “PEACE PRESENCE.”
– Stephanie Faris, Wellbeing Specialist

3. CBIZ Wellbeing Insights –March 2021 Page 4
CBIZ Wellbeing Insights – July 2021 Page 3
Commit30 Planner
“When it comes to keeping up with my own self-care (and
sanity), my Commit30 Planner has become my obsession. I
get overwhelmed with long-term goals and creating a plan for
success. This planner breaks it down into 30 days at a time and
allows plenty of space for artistic fun, including vision boards,
dot journaling and sticker encouragement, to make tasks fun,
as well as stop points to talk about successes and obstacles.
It’s versatile for all passions – no matter what goals you want to
achieve – and the social media groups (Instagram, Facebook)
give tons of ideas and blogs for those with incredible detail to
those who keep it simple. The planner itself is super durable. In
fact, it becomes more charming with more use.”
– Sue Trogu, Engagement & Wellbeing Consultant
“The Miracle Morning”
by Hal Elrod
“The practices in The Miracle Morning have been extremely
helpful to increase my energy, focus and motivation. I take
a little time before my kids wake up each morning to tap
into a few of practices laid out by Hal. This puts me in the
right mindset for my day and allows me to focus on my kids,
helping to ensure I’m not projecting my stress onto them.
These practices are introduced as 6 “S.A.V.E.R.S.” (scribing,
affirmations, visualization, exercise, reading and silence). I tend
to prioritize exercise, scribing and reading. For me, this means
setting a clear intention for the day in my journal, reading for
10 minutes and getting 10 to 20 minutes of exercise (usually
in the form of yoga, walking or cycling). It makes a huge
difference in my productivity. I highly recommend the book.”
– Christine Maurer, Wellbeing Specialist
HealthyRecipes
Cajun Chicken &
Veggie Foil Pack
Ingredients:
■ 2-3 boneless skinless
chicken breasts
cut into 1-inch pieces
■ 2 cups broccoli florets
■ 1 large zucchini, chopped
■ 1 bell pepper, chopped
■ 2 cloves garlic, minced
■ 2 Tbsp. olive oil
■ 1 tsp. each of garlic powder, chili powder,
paprika, oregano, salt, ground onion (optional)
■ ¼ tsp. black pepper (optional)
Directions:
1. Combine and mix all of the ingredients in a large bowl. Spoon
mixture evenly onto 4 foil sheets. Fold and seal foil.
2. Place foil packs on a grill over medium heat and cook for
20-25 minutes. Be careful when opening packets as steam is
trapped inside.
“I use this recipe almost every time I go camping. It’s fast,
delicious and nutritious. I can make these ahead of time and
freeze them so they’re ready to go day of, and I’m not spending
all of my time making dinner.”
– Christine Maurer, Wellbeing Specialist
Salsa Verde Beef Bowls
Ingredients:
■ 2 lbs. skirt or flank steak or
beef tips
■ 2 cups riced cauliflower
■ 1 cup salsa verde
■ 1 small onion (optional)
■ 1 Tbsp. avocado or olive oil
■ Salt & pepper to taste
■ Optional toppings (avocado,
lime wedge, onion, cilantro, green onion)
Directions:
1. Cut the steak into 4 large, equal sections, then season
generously with kosher salt and pepper.
2. Cut the onion (if used) into strips.
3. Transfer the beef and onion into a crockpot.
4. Pour 1 cup of salsa verde over the meat.
5. Cook on high for 4 hours or on low for 6-8 hours.
6. When cook time is complete, shred the beef using 2 forks.
7. Heat a large skillet over medium-high heat with 1 Tbsp.
avocado or olive oil. Add the cauliflower rice and cook, stirring
until just tender, about 5 minutes.
8. Assemble the bowls, starting with the cauliflower rice, add
the shredded salsa verde beef and garnishes of your choice.
“Crockpot dinners are great for weeknights. With just a few
minutes of prep in the morning and evening, you have a simple
yet favor-filled meal. On days when I need something a bit
heartier, I swap out the riced cauliflower for jasmine rice. If
you want to add some additional veggies and color to your
plate, green beans and bok choy pair well with this dish!”
– Kelley Elliott, Engagement & Wellbeing Account Manager

4. CBIZ Wellbeing Insights – July 2021 Page 4
Veggie Fritters
Ingredients:
■ 3 cups shredded veggies (e.g.,
zucchini, sweet potatoes, radishes,
turnips, carrots, whatever you have
on hand)
■ 2 eggs
■ 2/3 cup almond flour
■ Olive or avocado oil (to coat skillet)
■ Salt, pepper or other seasoning
to taste
Directions:
1. Once you shred your veggies, toss them with a bit of salt
and allow them to “sweat” (i.e., release excess water)
on paper towels for at least 30 minutes. Or, you could
squeeze them in cheesecloth. The idea is to get out
the extra water so your fritters will stick together when
cooking.
2. Whisk eggs in a large bowl and add veggies, flour and
seasoning. Stir to combine.
3. Fry up large spoonfuls of the mixture in a skillet coated
with olive or avocado oil at medium heat for 3-5 minutes
per side.
“I make a batch of these almost every week. They’re easy to
pop in the microwave or, better yet, I put them in the air fryer
for a couple of minutes. Top them with whatever’s on hand –
sliced avocado and everything bagel seasoning or shredded
chicken and sriracha mayo are a couple of my favorites.
Crazy delicious and crazy healthy. I highly recommend!”
– Abby Stevenson, Engagement & Wellbeing Consultant
Go-To Smoothie
Ingredients:
■ 1 banana
■ 1/3 cup plain kefir (or plain
yogurt)
■ 1 cup frozen mixed berries (or
any frozen fruit)
■ ¼ cup frozen avocado chunks
■ 2/3 cup frozen or fresh spinach
■ 1 tsp. Super greens powder (I
use “YourSuper” brand.)
■ 1 Tbsp. plant protein powder
Directions:
1. Put the ingredients into your Vitamix (or other high-powered
blender) in the order listed above for best results.
2. Fill the carafe with liquid of choice. (My kids like orange
juice, though my husband and I prefer water or almond
milk.)
3. Use the variable dial on your blender to slowly increase the
speed to 8 and allow to blend for 30 seconds to a minute.
“When I was younger I worked for a retailer where I had the
opportunity to test several different brands of blenders. It was
then that my passion for the Vitamix blender began. It’s super
powerful and makes the smoothest smoothies. The base
of the Vitamix comes with a lifetime guarantee (and a great
cookbook). I prepare my family a batch of these smoothies
nearly every morning!”
– Natalie Magee, Wellbeing Specialist
Breakfast Burritos
Ingredients:
■ 4 chicken sausage links
■ 4 eggs + 8 egg whites (or 8
full eggs)
■ 4 medium tortillas
■ 4 oz. red potatoes, cubed
■ 2 cups spinach, chopped
■ ½ cup yellow onion, diced
■ ½ cup red bell pepper,
diced
■ 1 tsp. garlic powder
■ ½ tsp. onion powder
■ Salt and pepper to taste
Optional Toppings:
■ Shredded cheese
■ Salsa and/or hot sauce
■ Fresh cilantro
■ Guacamole or avocado slices
Directions:
1. In a large skillet, sauté potatoes for about 3-5 minutes,
until they’re softening.
2. Chop chicken sausage and add it along with the onion and
bell pepper to the skillet. Continue to cook for 1-2 minutes
and then add spinach.
3. Once veggies are tender and sausage is browned, add eggs
and seasoning and cook through.
4. Fill tortillas evenly with 1/4 of the mixture and any other
toppings you prefer. Fold in the sides of the tortilla and roll,
tucking in the edges as you go.
5. Spray cleaned skillet with cooking spray and set the heat to
medium.
6. Add the burritos seam side down and cook covered until
the bottom of the burritos are golden brown, about 3
minutes. Flip the burritos over and continue cooking
covered until golden, a few minutes more.
“Breakfast is my favorite meal. I try to start the day with extra
protein to help benefit my muscle health, and these breakfast
burritos are my favorite! I like to use a gluten-free spinach
tortilla and add avocado and salsa.”
– Angie Kennedy, Engagement & Wellbeing Consultant

5. CBIZ Wellbeing Insights – July 2021 Page 5
VirtualFitnessonYouTube
Heather Robertson
“I just completed Heather Robertson’s 12-week workout
program. I enjoyed it so much that I’m going to take a little break
to do some other workouts for a couple weeks and then start
her 12-week program again. My favorite part was that the videos
aren’t super long. They range from 30 minutes during the early
weeks to up to 40 minutes in the later weeks. The exercises
are moderate to high level; however, she does have a tutorial
video on her site that shows ways to modify her exercises to
make them lower intensity and impact. She has all intensity and
impact levels on her main channel of videos. I also love that she
doesn’t talk during her workouts. She gives an explanation at
the beginning of each video, but after that there is just a timer
and music to go along with her doing the workout.”
– Tammy McCoy, Wellbeing Specialist
Caroline Girvan
“Caroline has a variety of workout programs on her YouTube
channel that I’ve been doing for the last few months. I really
enjoy her workouts and how you do the workouts with her. It
helps make sure you’re doing each exercise properly. I find it
easy to stay engaged and motivated to get a workout in each
day because there is no prep time needed to decide what
exercises you want to do. She comes up with all the workouts,
and I just tune in each day.”
– Rachel Cable, Wellbeing Specialist
The Fitness Marshall
“Finding exercise you actually enjoy doing is a huge step in
having a continuous exercise routine. I love to dance. I take
Zumba classes at my local gym and ballet at the KC Ballet.
While we were shut down I fell in love with the Fitness Marshall.
He is extremely energetic and truly enjoys what he does.”
– Natalie Magee, Wellbeing Specialist
Get Fit Done
“The free Get Fit Done channel offers on-demand workout
classes with cycling, HIIT, ab exercises, stretches and cool
downs. I specifically use this channel for the cycling classes.
Brett Gordon is the trainer. He posts a spin class every week. I
like the energy, pace and length of his classes and that there is
no subscription required. I bought a spin bike about 8 months
ago and do about 3 classes a week. The classes keep me
entertained and motivated.”
– Christine Maurer, Wellbeing Specialist
Yoga with Adriene
“I discovered this channel about 6 years ago and have never
frequented an online resource as much I do Yoga with Adriene.
It’s crazy for me to think back on my old mindset of ‘I can’t DO
yoga; I’m not flexible enough.’ I’ve had a very consistent home
practice solely because of this channel, and it has improved my
mental and physical health dramatically. Adriene’s approach
is easy going and unintimidating. Not sure where to start? I
recommend one of her 30-day yoga journeys, which you can
find as playlists within the channel. ‘Yoga Camp’ was my all-time
favorite.”
– Abby Stevenson, Engagement & Wellbeing Consultant

6. The Wellbeing Insights Newsletter is prepared for you by CBIZ.
The contributions included in this newsletter do not specifically reflect
your employer’s opinions. Consult your health care provider before
making any lifestyle changes.
Visit the CBIZ Engagement & Wellbeing website at cbiz.com/wellbeing
© Copyright 2021. CBIZ, Inc. NYSE Listed: CBZ. All rights reserved. CBIZ-228, Rev. 72
CBIZ Wellbeing Insights – July 2021 Page 6
Blogs&Apps
The Nutrition Addiction
“The Nutrition Addiction blog has changed my perception of
diet culture and exercise for good. It focuses on breaking the
yo-yo diet cycle and gaining freedom from anxiety around
food. This registered dietitian takes a no-nonsense approach
to nutrition that is applicable to real life and real people. (Yes,
you can have wine and not feel guilty!) I love that it takes a
mindfulness approach to paying attention and listening to your
body. I highly recommend checking it out.”
– LaTonia McGinnis, Engagement & Wellbeing Consultant
Blossom to Stem
“Blossom to Stem is one of my favorite food blogs. Mary’s
recipes are fun and delicious. The pasta e ceci is a personal
favorite, and the chicken with garlicky cashew sauce is a crowd
pleaser.”
– Natalie Magee, Wellbeing Specialist
Nike Training Club
“I use the Nike Training Club app almost every day. I work out
at home, but without a plan for each workout, I’d never get
anything done. Nike Training Club makes it easy with ready-
to-go workouts. As a bonus, it allows you to connect with and
challenge friends on the app. My sister, brother and I all use
itto challenge and keep tabs on each other.”
– Michelle Kruse, Wellbeing Specialist
Beauty Redefined
“Beauty Redefined’s approach and practical steps to heal and
grow as a human by looking at the things that impact our body
image are such a breath of fresh air, and their tagline sums
it up nicely – ‘Your body is an instrument, not an ornament.’
They recently released a book titled ‘More than a Body’ and
also have a great blog and online course. It’s changed the
way I speak to myself, other women and young girls, which
has been incredibly beneficial and empowering. At minimum,
I highly recommend following them on social media, but all of
their resources are amazing!”
– Abby Stevenson, Engagement & Wellbeing Consultant
Peloton
“When the pandemic hit, Peloton offered a 90-day free trial
of their app, and I tried several walking and strength training
workouts. After the trial I was hooked! I purchased a Peloton
bike a few months later. I love all of the classes they offer on
and off the bike. I can do treadmill workouts, outdoor runs and
walks, yoga, strength training, and even meditation classes.
Mostly, I love the Peloton community. Friends and strangers
alike come together to encourage and motivate one another. It
was well worth the investment.”
– LaTonia McGinnis, Engagement & Wellbeing Consultant
MyFitnessPal
“I’ve been using MyFitnessPal since before it was an app.
Any time I feel myself falling out of balance with my nutrition,
MyFitnessPal helps me get back on track. I love that you can
sync your fitness app to it as well.”
– Natalie Magee, Wellbeing Specialist
Rose-Minded
“I love the Rose-Minded blog for all things mental health and
self-care. It gives real-life ideas for simple things I can do to
brighten my day. It encourages readers to take time each day
to stop and reflect on the little things that make us happy,
like a hot cup of coffee on a cold morning. It also provides
journaling prompts to manage stress and anxiety, which I find
very helpful.”
– Amy Snyder, Engagement & Wellbeing Consultant