In the thick of my corporate days, I wore stress like a badge of honor. Didn't sleep well? I figured that was just part of life. Skipping workouts? Well, priorities, right? Living on caffeine and vending machines? Felt efficient.
Stretching myself too thin? Check.
Back-to-back meetings with zero breathing room? Check.
Tried to squeeze in a workout between the commute and a day full of deadlines? Yeah, ‘tried’ is exactly the right word.
Wondering how to stick to any nutrition plan while traveling? My all-or-nothing mindset said that was impossible.
I was doing everything I thought I was supposed to be doing: working hard and striving for the best, but I was letting my health slide in the process.
For a while, I assumed that was just part of adulting. The truth is, burnout isn't proof of commitment; it's a red flag.
And I missed it.
I coped the best way I knew, usually with a glass (or three) of wine at the end of the day to take the edge off. But it didn't help. It just became part of the cycle because I didn't have better tools to manage stress in a way that supported my health.
Eventually, I realized something had to give. I started making small changes, getting stronger, creating boundaries, andshifting my mindset. That's what led me to the work I do now. I help people feel better in their bodies and minds and help companies create a culture that supports well-being rather than just talking about it.
When Wellness Efforts Miss the Mark
Now, I work on the other side, helping professionals in Fort Worth feel better, think clearer, and get stronger through workplace wellness that makes a difference. The kind where we recognize that a fruit bowl in the breakroom is a nice gesture, but it's not enough.
Many workplace wellness efforts miss the mark.
While I appreciate it when companies start thinking about employee well-being, just like in fitness, a little something is better than nothing; it's only a first step.
Employees don't need one more thing to add to their to-do list. They need genuine support, coaching, accountability, and a culture that helps them feel better rather than just checking a box.
Step challenges with no guidance can sound great until half the team checks out and the rest start rounding up to the nearest 1,000.
Mandatory lunch-and-learns or lunchtime yoga might sound like good ideas on paper. Still, they often add to people's plates, literally and figuratively, when they really need time, space, and support that fits into their actual day.
Most people don’t need more information, it’s everywhere. What they really need is coaching, support, and guidance to take the right steps and keep moving forward.
A BETTER WAY TO A HEALTHY WORKFORCE
It's not that people don't care about their health. Most systems fail to support employees, and as a result, many are running on empty. When it comes to health, when busy professionals realize they can't do everything, they often do nothing.
There is a better way.
Movement that fits into the day and doesn't require a 90-minute lunch break or a gym membership
Nutrition habits that fuel energy and focus, not restrictive plans or unrealistic expectations
Stress-management strategies that start with awareness, practical tools, and real support
Coaching-based challenges with real accountability and guidance, not just self-reporting checkboxes
Technology that makes it all accessible, whether someone works in the office, from home, or travels for work. It allows us to deliver support, track progress, and coach in real-time so people don't just join a program; they stay in it and grow.
Personalized coaching that meets people where they are.
HOW YOU CAN SUPPORT YOUR HEALTH DURING THE WORKDAY
Even if your company doesn’t have a wellness plan in place, there are still simple ways to take care of your body and mind during the workday that go beyond the usual “stand up once an hour” advice. Small, consistent changes in the right direction can lead to meaningful results over time.
Build a movement buffer. If you're constantly jumping from one meeting to the next, try stacking five to ten minutes of movement right before or after lunch. Walk a few flights of stairs, do a couple rounds of bodyweight squats, or step outside for fresh air. It clears your head and helps reset your energy. Mental clarity begins with physical movement.
Use phone checks as a cue. Every time you pick up your phone to check it, use it as a reminder to do one intentional breath or a quick stretch. It's a way to build mindfulness into a habit you’re already doing.
Create your own “recovery window.” Set a 10-minute daily window where you’re not productive on purpose. No screens, no multitasking. Just pause. Let your nervous system catch up. That short reset pays dividends in focus and energy.
Reframe your breaks. Short, intentional breaks aren’t a sign of lost productivity. They’re a tool for sustaining it. When recovery is built into the workday, just like meetings or deadlines, focus and output improve. It’s not time off. It’s time that pays off.
Fuel for focus. If you want steady energy and clear thinking, what’s on your plate matters. Prioritize protein, vegetables, and healthy carbs at lunch to support better concentration and avoid the afternoon crash. The goal is to feel good, think clearly, and stay steady through the rest of your day.
From Pressure to Progress
A busy professional I work with told me she often found herself stuck in all-or-nothing thinking. She was great when she stuck to her diet, but she's also very social, having a lot of friends and family events, so she constantly felt like she was starting over.
Recently, she shared that she's learning to embrace doing the best she can, making a slightly better choice at a restaurant, skipping or reducing the alcohol, and giving herself some breathing room instead of strict rules.
Being social is a huge part of a healthy lifestyle, and putting extra stress around the time that was supposed to be joyful wasn't helping anyone.
Because of that shift, she feels less pressure and stress around food and still sees results.
And here's what matters most. When people feel supported in their health, they feel better in their life. They think more clearly, manage stress more effectively, and show up to work more consistently and confidently.
Creating a Culture That Supports Employee Health
Workplace wellness isn't about forcing people to care.
It's about removing the barriers that keep them from showing up fully and building a culture that supports true well-being, not just compliance or another unused platform.
I do that with my Better YOU workplace wellness programs in Fort Worth: authentic coaching, real tools, and real humans behind the process. Sustainable change doesn't require perfect action. It starts with simple steps that build momentum over time. People often think they must overhaul their lives to be healthy, like adopting a rigid routine that takes over everything else. I show you how you can fit health and fitness into the life you're already living, no matter how hectic it feels.
If you're leading a team, running a business, or caring about helping people feel better and work better, I'd love to connect.
This work changes lives. And yes, it helps your bottom line too. Healthy, supported employees take fewer sick days, are more productive, have better focus, and are likelier to stay with your company long-term. Investing in well-being improves engagement, reduces turnover, and builds a stronger, more resilient, and connected workforce you can measure. But mostly, it helps people come to work feeling like themselves again.
Questions? I’d love to help.
Lea
Lea Genders is a board-certified health coach, personal trainer, and workplace wellness consultant based in Fort Worth, TX. She offers corporate wellness programs for employee health and productivity, as well as virtual training and coaching for individuals worldwide. Her blog shares expert guidance on strength training, running, and sustainable nutrition @fortworth_trainer
This July marks my 10-year anniversary as a personal trainer. Coaching and blogging have grown side by side since the beginning. Writing helped me figure out what I believed. Coaching helped me live it. Both gave me a front-row seat to how people grow and what creates lasting change.
In this post, I’m sharing 10 of the biggest lessons I’ve learned over the past decade, lessons that go beyond workouts and meal plans, and into the real skills, mindset shifts, and habits that lead to long-term progress.