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A Note From Your Health Coach
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With Heart Health month here, it’s a perfect time to zero in on your heart health with your exercise routine.
It doesn’t have to be perfect, just work on getting the right mix of exercise for a heart-healthy workout regimen!
What kind of workout benefits my heart the most?
- Aerobic (cardio), which strengthens the heart muscle
- Strength training, to lower blood pressure and improve cholesterol and glucose control
- Mobility and flexibility, to support circulation and recovery
- Recovery and rest, which is the time your heart gets to adapt and become stronger
Set up a Weekly Workout formula that is simple, modifiable, and buildable:
For beginners, work up to:
• Cardio: 20-30 mins, 3 days per week
• Strength: 2 days per week, full body strength/resistance exercises
• Mobility: 5-10 mins, most days of the week
• Rest: 1-2 days per week
For intermediate exercisers, try this:
• Cardio: 3-5 days per week, a mix of steady state cardio and intervals
• Strength: 2-3 days per week, full body or split schedule
• Mobility: daily or post-workout
• Rest: at least 1 full day
Remember to choose activity types based on what you enjoy and what you will do most consistently!
Start with your current skill level and always ask your healthcare provider before trying a new workout regimen or after long inactivity.
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Join us for a Wellness Webinar
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 The Heart of the Matter: Smart Habits for a Healthy Heart
Thursday February 19, 2026 at 1:00 pm
Please join Elise Ball, RDN, as we explore heart disease and discover healthy lifestyle choices that can lower your risk, with practical tips to support long-term cardiovascular health.
Live sessions are limited to the first 1,500 attendees. All others can view the recording 6 hours after the live event.
Members that attend the live session or view the recording within 7 days of the original broadcast, will receive 1 HealthQuest Credit for attendance. Credits take 7-10 business days to be reflected in your HealthQuest Portal post completion.
No registration required! Simply follow the instructions on how to access this webinar directly on the HealthQuest Portal under Wellness Learning Events.
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Join us for an EAP Webinar
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 Effective Communication
Wednesday February 11, 2026 at 1:00 pm
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Why is interpersonal communication important? Personal success depends on our ability to communicate. Effective human relations depend on our communication skills. Overall, interpersonal communication skills are necessary for understanding and for action. This workshop explores interpersonal skills and techniques necessary for successful interactions.
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Registration is required! After you register, and after the live event, you will receive an email within the next 24 hours so you can view the recording, if you miss the live session.
Members that attend the live session or view the recording within 7 days of the original broadcast, will receive 1 HealthQuest Credit for attendance. Credits take 3-5 business days after the vendor file is received, to be reflected in your HealthQuest Portal post completion.
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EAP Monthly Highlight
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Your Mind and Your Body Are Connected
Did you know your emotional health can directly affect your physical health? Chronic stress, anxiety, and depression don’t just affect your mood—they can also increase your risk for high blood pressure, heart disease, and other chronic conditions.
Taking care of your mental and emotional well-being is an essential part of staying physically healthy. Simple steps can make a big difference:
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Manage stress: Try meditation, deep breathing, or mindfulness exercises to calm your mind.
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Stay active: Regular physical activity supports both mental clarity and heart health.
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Prioritize sleep: Quality rest helps regulate mood, hormones, and cardiovascular function.
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Build connections: Strong social support reduces stress and improves overall well-being.
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Seek help when needed: Speaking with a counselor or mental health professional is a sign of strength, not weakness.
This February, take a moment to check in with your emotional health—your body will thank you!
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Upcoming Dates & Deadlines
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March 11
EAP: The Five Pillars of Personal Finance. Register Here
March 19
Wellness Webinar: Behind the Scenes: What You Need to Know About Colon Cancer. Access the webinar directly in the HealthQuest Portal under Wellness Learning Events.
November 13
Credits must be displayed in your HealthQuest portal by this date to earn HRA/HSA HealthQuest rewards dollars.
December 31
Last day to earn HealthQuest credits for the 2026 HealthQuest program to be awarded the 2027 premium incentive discount.
Should you need accommodations for any webinar, please email SEHPHealthQuest@ks.gov two (2) business days in advance.
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Monthly Health Blog
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Heart-Healthy Habits in the Workplace
Heart disease is the leading cause of death in the U.S., and nearly 1 in 2 American adults has some form of cardiovascular disease. Since we spend a large portion of our day at work, our workplace habits play a big role in long-term heart health. February is American Heart Month — a perfect time to check in on the small daily choices that make a big difference.
For Office Employees
• Stand, stretch, or walk for a few minutes every hour.
• Use walking meetings or walk to a coworker instead of emailing.
• Choose heart-healthy snacks (nuts, fruit, yogurt).
• Practice quick breathing exercises or take short mental breaks to manage stress.
For Fieldwork Employees
• Pack balanced meals and nutrient-dense snacks to avoid fast food.
• Stay hydrated throughout the day.
• Take brief mobility or stretch breaks to relieve tension.
• Use simple mindfulness or grounding techniques during downtime.
For Work-From-Home Employees
• Add movement into your day: short walks, stretch breaks, or light exercise.
• Set up an ergonomic workspace to support posture and reduce strain.
• Plan and prep heart-healthy meals at home.
• Set clear start/end times to reduce stress and support work-life balance.
Wrapping It Up
Whether you’re in the office, out in the field, or working from home, intentional habits throughout the day can support your heart health. Small, consistent changes add up — and Heart Month is a great time to start building routines that help you feel better, move more, and stress less all year long.
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 Copyright © 2026 Sugar Free Londoner
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Avocado Strawberry Smoothie
Ingredients:
Directions:
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Add all ingredients to a blender and blend until smooth.
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Taste and add optional sweetener and vanilla extract if required.
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Each person's path to well-being is unique and personal. Need an accessible alternative for an activity? To learn more email SEHPHealthQuest@ks.gov. |
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