WeSpark Wellness (2026)

27/09/2022

One of our biggest TIPS: Eat for your goals, don’t jump immediately into a diet

This one might be a big eye-opener.

Depending on the type of goal you have, you want to make sure that you’re eating to support it.

Many people make the mistake of overhauling their entire fitness and nutrition routine too quickly.

We have discussed workouts before, but when it comes to nutrition, many people jump right into a calorie deficit because that’s what diet culture tells you to do.

Have you done this before?

Co-creator of WeSpark - Alyssa speaking here... I sure did. And I’ll tell you what - it significantly stunted my progress and performance.

It’s important to take a moment and assess what your goals are and how you can eat to achieve them.

If you’re trying to lose weight, we would suggest focusing on mostly whole fruits and vegetables, healthy fats (avocado, coconut, olive oil, fatty fish, nuts &seeds), and good quality proteins (poultry, seafood, beef, pork, lamb, goat,etc.).

Want to know a secret?

If your goal is to build muscle, gain strength, get better at a sport or skill, or maintain or overall health… we recommend the same thing.

The only difference is staying in tune with your body and its signals. These types of foods make it much easier to listen to your hunger and fullness cues. When yougive it the chance, your body will regulate to match your current energy outputand needs.

Take a few weeks and pay attention to how your body responds to your diet and then make adjustments accordingly.

15/09/2022

True wellness is found when you discover WHY you do it and consistently show up in your why ⚡️

08/09/2022

You might already be following quite a few fitness and health related pages on Instagram. These pages can be great for sharing goodworkouts... However, keep in mind that these individual postswith a “workout of the day” are usually taken out of context of a full fitness routine.

If you find a fun workout and it inspires you to take action, go for it. It’s good to change things up sometimes.

But if you’re continuously switching things up every week, it’s hard to keep track of your progress. If you have certain goals you’re trying to reach, changing your workouts toofrequently can slow you down.

Most fitness experts will tell you, the best way to see the results you want is tofollow a well-structured routine.

Well-structured means that it is or has been designed with your goal in mind and allows proper recovery.

Your goals can range from wanting to build lean muscle, get stronger, become more flexible , lose body fat, maintain overall health, or even develop a fitness related skill/sport. There are many more, but these are a few we hear often from clients.

To see the most progress from your efforts, finding a program designedfor your goal is important.

These programs will often include very similar movements over the course of 3-4 weeks. Utilizing similar movements allows youto perfect form and see improvement in strength or skill from one week to the next.

If you’re looking for a program that fits your goals, WeSpark is all about bringing quality programming and fitness routines to you and your employees.

If you want to learn more, reach out to us for a demo on our personalized platform today!

30/08/2022

🌿 when all else fails, getting outside can be a powerful way to reset

23/08/2022

Experiencing some low back or hip pain lately? 💥 Check out this mobility exercise 👇🏼 that can help alleviate and prevent pain created from sitting long hours at work.

Paste this ... https://youtu.be/f8VQrtAOjeY ... into your browser or click the link in our BIO to watch.

Our lead account manager and co-owner Alyssa Spaw () teaches you proper technique and how to incorporate it into your regular routine.

If done regularly, you will be feeling much better in no time!

16/08/2022

A large part of our mission at WeSpark is to Educate… we want to know, what questions do you have about wellness? 🤔

Tell us in the comments or send us a private message!

11/08/2022

Have you ever tried to hold off your hunger all day and then feel ravenous at night? Maybe you raid the fridge and can’t seem to stop there?

Don’t worry, you’re not alone.

Maybe you’re just too busy to eat during the workday and forget. Or maybe you heard about this trendy thing called “intermittent fasting” and decided to try it out.

Don’t get us wrong, intermittent fasting can be very successful for some people.

This is mostly because it limits the time spent eating during the day and you hypothetically might eat less. However, it can also lead to overeating or cravings for others.

Similarly, if you’re just too busy during the day, you may find yourself overly hungry at night. This makes it difficult to stop eating once you start.

When you go several days like this, your hunger and fullness hormones start to go out of balance.

The trouble is that these ideas start in decent theories. But over time, they can become warped out of context.

If you’re struggling with intermittent fasting, that’s okay.

If you don't want to hold off your hunger all day and feel out of control at night, that’s okay, too. These approaches aren’t working for you right now and it might be time to consider a different one.

Instead, it might be more beneficial to focus on never letting yourself get too hungry.

We suggest thinking about hunger like a scale.

This scale goes from 1 to 10 (1 - painfully hunger, 2 - extremely hunger, 3 - very hungry, 4 - hungry, 5 - neutral, 6 - mild fullness, 7 - comfortably full, 8 - a little too full, 9 - very full, 10 - painfully full).

This approach is likely new to you, but it can really help you get back in touch with what your body needs in the moment. It helps make eating a more mindful and enjoyable experience, rather than a frustrating one.

Most people do best if they start eating around a 3 and stop around a 7. The time spent in between meals will be dictated by when you reach those levels - no other crazy rules or restriction.

Over time, you will get better and better.

09/08/2022

Humans have a really hard time asking for help 🫢

Over time, it seems we have become hard-wired to go at it alone.

In fact, a recent OnePoll survey in the US showed:

• Only 27% of Americans ask for help before tackling something new

• 73% don’t ask for help until they absolutely need it

• 50% wait to ask for help only when they feel totally overwhelmed

• 8% ask when it’s too late and they can’t continue

• 13% say they NEVER ask for help at all

• And 53% feel held back from achieving certain goals in their lives because they try to go at it alone

The craziest part about these numbers is that as humans, we were intended to be tribal creatures. We have been for hundreds of thousands of years.

We weren’t designed to go alone… they used to say “it takes a village” for a reason.

The biggest tribe many of us have access to is our workplace.

As a business owner or leader, these numbers should be a huge red flag.

If you want everyone to feel more supported in the workplace, it’s important to consider ways you can anticipate needs and offer help on a regular basis.

This is especially true if you know people are unlikely to ask.

Here are some ideas to consider:

• Use monthly or quarterly surveys
• Schedule quarterly or bi-annual in-person check-ins with employees and leadership team

These are two ways you can ask questions about what people are struggling with.

Once you have some answers, you can troubleshoot with your leadership team about how to navigate the common concerns.

Regular check-ins are so powerful because they show people you care and create a culture of honest feedback.

All in all, it gets us to work together and that’s when the magic happens 🙌🏼

02/08/2022

If nothing else, these 4 are a daily priority 👆🏼

28/07/2022

🙌🏼👌🏼

26/07/2022

73% of Americans rank their finances 💰 as the #1 cause of STRESS 🤯

And this was from a survey released from CreditWise in 2019. Imagine what those numbers would look like today…

When you’re considering your workplace, this a majority of people that you’re surrounded by every single day.

To be fair, this doesn’t come as a big surprise.

Most of us never received a significant amount of education in school or college that prepared us for the real world pressure of being an adult.

When we graduated, we were basically just expected to understand how to manage a budget.

As a leader or employer, one of the most valuable things you can give to someone is education 📚

While we can’t necessarily take away the stress associated with financial pressure, we CAN educate people on how to better manage their money 💵

This is where WeSpark Wellness comes in. We look at the individual as a whole and our mission is to Educate.

“As a whole” means that we consider all aspects of wellness in our program: physical, emotional, financial, spiritual, professional, environmental, intellectual, and social.

A well-rounded individual needs the opportunity to build their financial health.

We help you do this by partnering with financial professionals who can come to your workplace and teach you strategies that last a lifetime.

If this is something you could benefit, don’t hesitate to give us a call 📞 814-571-5025

Link to our website in our BIO.

21/07/2022

How you talk to yourself is so vitally important - especially when it comes to your wellness journey.

There are bound to be some hiccups along the way, but simply changing how you view the situation can be a determining factor in your long-term success.

Consider a few of these quick resets any time you need a little pick-me-up 👍🏼

WeSpark Wellness