Glass Buildings

Corporate Health and Wellness

Optimize Your Talent

The job of the “Health and Wellness Manager & Personal Trainer” is to optimize the health and performance of a talented and hardworking workforce.  With an educational and experienced background in Nutrition, Strength Coaching, and Personal Training, James will energetically cater to the work force's health needs.  He will provide easy and affordable meal prep methods, physical and mental health evaluations, weight loss advice, personal training, weekly health articles, music therapy and more; James will take the lead in providing the best and most holistic methods to improving the performance of the employees eligible for the program.  


Valuable data of a trainee’s health will be collected, tracked, and evaluated with the goal to improve the overall quality of work they produce.  This information will give leaders a unique gateway into their employee’s health and outlook of the workplace; another powerful asset to the rapid progression of your business's growth...

Practicing Yoga


  • Develop a fitness routine: Arms Monday, Legs Tuesday, Chest Wednesday, Shoulders Thursday, Legs Friday

  • Train proper technique when exercising:  Proper technique allows the exerciser to maximize results the safest way possible.

  • Proper rest periods and intensity:  Lifting heavy to build mass requires longer rests in between sets than someone who wants to dramatically lose body fat.

  • Progressive overload:  The body needs newer and harder challenges in order to get bigger and better results.

  • Neutral spine and flexed core: The essence of injury prevention and root of muscle isolation.

  • Body mechanics 101: Unlearn your body's bad habits that promote injury and chronic pain.

  • Recovery: How often to stretch, foam roll, and destress in order to get the best results.

  • Rate of perceived excretion(RPE): From Rest(6) to Exhaustion(20). A method of communicating with numbers to determine how difficult our workouts and efforts really are.

  • Overtraining: 6 questions to ask ourselves before a workout.  1. Did I sleep enough? 2. Am I looking forward to today’s workout? 3. Am I optimistic about my future performance? 4. Do I feel vigorous and energetic? 5. Do I have a healthy appetite? 6. Do I have minimal soreness?

Colorful Food

Nutritional Education

  • Weight loss/gain: A safe place to discuss challenges/goals and learn techniques from an expert that knows the difficulties of weight management.  ​

  • Treating Metabolic Syndrome: Dangers of high blood pressure, abnormal cholesterol, type 2 diabetes, and excess fat around midsection

  • New eating habits: Throw out all processed refined sugars and minimize fat intake; these items include: condiments, cheese, and oils.

  • Smart food shopping:  Items that are fast and easy to cook for a more athletic physique.  Avoid buying in bulk from wholesale stores like COSTCO.     

  • Eating on a budget:  Achieve the most nutritional results while spending the least amount of money. 

  • Build muscle with more protein:  How much protein do our bodies need to build muscle?  How to get enough protein as a vegan.  How much protein is too much?  

  • Carb cycling:  The classical method, the taper method, the single bout method

  • Water intake:  The National Academy of Sciences recommends men to drink an average of 16 cups and women an average of 11 cups of water a day.

Notepad on Desk

Weekly Health Articles

  • Reasons to quit smoking

  • Favorite weight loss methods

  • Science behind achieving a 6 pack

  • Best ways to fix back pain

  • A healthy home environment  

  • What diet is best for you? Zero exerciser, Light exerciser, moderate exerciser, athlete

  • The importance of a strong butt

  • Why do I have knee pain?

  • Preventing Osteoporosis 

  • The importance of cardio

  • Fasting

  • Do I need supplementation?

  • Is coffee making me more stressed out?


Health Evaluation

  • Resting heart Rate

  • 1 mile run time

  • Pushups (max)

  • Sit ups (max)

  • Body weight squats (max)

  • Sitting/standing posture

  • Flexibility evaluation

  • Mobility evaluation

  • Eating schedule

  • Sleep schedule

  • Stress management

  • Current injuries

  • Caloric Intake

  • Aches and pains

  • Medications

  • Smoker/Non Smoker

Running Group

Group Exercise Classes

  • HIIT class:  Get to your maximum heart rate with sprints, box jumps, burpees and short rest periods.

  • Spin Class: All levels of fitness welcome. Low impact. Huge health benefits like increased blood flow, weight loss, and cardiovascular health.

  • Themed 5k run: Dress in your most creative/comfortable outfits as we challenge ourselves with an outdoor 5k run. Duration 15-40 minutes.

  • 30 minute walk: A social physical activity that gives everyone some quality fresh air.

  • 30 minute Yoga retreat: Exhale the tension in your shoulders with an outdoor group yoga class. 

  • Group Circuit Training: Jumping jacks, pushing, situps, and weights galore!

  • Group AAA: Arms, ass, abs

  • 30 minute Resistance Bands: No muscle group is ignored during this full body resistance band group workout.

Hand Pile of Happy Group

Quarterly Health Retreat

  • A beautiful outdoor location where we share stories of how health has transformed our lives.  Healthy snacks, yoga session, health seminar, nature walk.

Teacher Giving Guitar Lessons

Music Therapy

Destress with 1 on 1 Congo hand drumming and guitar strumming

  •  Relax muscles and reduce heart rate


  •  Lower blood pressure and improve respiration


  • Improve memorization and hand eye coordination

  • Improve overall quality of life

Man at Desk

Accountability Log

Employee's Physical Progress 

  • Weight, reps and sets

  • Mile run/walk time

  • Resting heart rate

  • Aches pains in exact areas

  • Minutes of physical activity recall

  • Minutes of exercise recall

  • Hours of sitting recall

Employee's Mental Health Progress

  • Sleep schedule 

  • Stress meter 1-10

  • Work environment enjoyment meter 1-10

  • Social outlook 1-10

  • Financial outlook 1-10

Employee's Nutritional Progress

  • Food memory recall 

  • Weight measurement 

  • Waist measurement

  • Smoking/non smoking

  • Alcohol consumption recall

  • Saturated fat recall

  • Sodium recall

  • Fill out health behavior form

  • Review food logs

©2020 by OC Hard Body.

Weight Lifting

1 on 1 Personal Training/Nutrition

  • Trainee will need to sign liability forms, confirming the risks involved with intense exercise - Informed Consent Form

  • Trainee will need to sign Health Status Questionnaire

  • If the trainee has any of the following conditions, James will advise them to get a doctors clearance to begin exercising: Heart disease, type 1 or 2 diabetes, kidney disease, arthritis, cancer, and high blood pressure. Other symptoms include: pain or discomfort in chest, neck, jaw, or arms at rest or during exercise. Dizziness, lightheadedness, shortness of breath, ankle especially at night, rapid heartbeat, heart murmur, lower leg pain when walking.

  • Trainee will meet inside office, outdoor space, or nearby gym

  • Training session will last from 15 to 30 minutes 

  • James will have a clipboard or ipad to keep track of each exercise, repetitions, and sets: Exercise_Session_Recording_Form . The goal is for trainees to get stronger, faster, and more comfortable under increased physical stress. 

  • James will provide meal plans for the trainees to help them reach weight and performance goals while taking consideration of dietary restrictions.

©2020 by OC Hard Body.

Amputee Athlete


  • Safety is a health professional’s number 1 priority

  • Weight lifting with good bio-mechanics is vital to avoid injury.

  • Good equipment that is well maintained

  • Awareness of the trainee’s emotional state

  • Wearing proper shoes and gloves(if needed)

  • Hydration and nutrition for exercise

  • Warm up/cool down

  • Ending each workout with a stretching segment



  • Positive towards the coworkers health goals

  • Professional in the work space 

  • Sensitive towards the coworkers insecurities and issues

  • Confidentiality when a coworker shares their personal life

  • Fair and equal treatment to all coworkers

  • Safety for the coworker’s physical and mental health 

  • Fun and enjoyable at all times!

Business Graphs

The Bottom Line

  • Investment in an employee health program will lower the corporation's health care costs and insurance claims.  ​

  • “A systematic review of 56 published studies of worksite health programs showed that well-implemented workplace health programs can lead to 25% savings each on absenteeism, health care costs, and workers’ compensation and disability management claims costs”​

  • "Approximately 6-7% of full time U.S workers experience major depression" - 

  • “Academic studies have shown a correlation between wellness benefits and stock performance, and a return on investment that reaches as high as $6 for every dollar invested by a corporation in employee health.”

  • “From 1999–2000 through 2017–2018, the prevalence of obesity increased from 30.5% to 42.4%,”

  • Employers pay an additional $14,000 per employee due to absenteeism, training, health related costs, unemployment, overtime, recruitment, and the like.

        a.  Employees with health risk factors like obesity, smoking, hypertension, and diabetes cost more to insure and pay more than healthier workers.“...the medical cost for people who have obesity was $1,429 higher than those of normal weight.” -, Overweight & Obesity, CDC

         b. "...approximately $1,886 was spent per employee" for training  - ADP.


         c. On insurance premiums, "Employers paid 82 percent..."of each single employees premium...or 5,946 a year" and "For family coverage...on average, 70 percent a year or $14,561" - CDC. These insurance premiums can skyrocket if multiple workers comp claims occur at the same time or if an employee get's a serious injury that requires surgery and months away from work.

         d. "Unscheduled absenteeism costs roughly $3,600 per year for hourly costs roughly $2,650 each year for salaried employees."

         e. Workers compensation claims/lawsuits connected to injury from repetitive motion can easily be avoided with proper muscle training, weight loss, and postural changes.

         f. "The average unemployment claim is $4200, but can cost up to $12,000 or even more..." UIS. Average unemployment claims can increase insurance premiums over the next 3 years by tens of thousands of dollars.


"...hiring an employee in a company with 0-500 people costs an average of $7,645."-National Association of Colleges and Employers.

          By hiring me you are getting the following roles:


  1. Health and wellness manager: 100 to 120k salary

  2. Fitness and wellness coordinator(Senior Level): $101,866 to Top Level $136,467

  3. On site corporate personal trainer: 85 to 120k salary

  4. On site corporate nutritionist: 65 to 100k salary 

  5. On site corporate yoga/yoga flow instructor 70 to 100k salary

  6. On site music therapy for stress relief and enjoyment

  7. On site corporate strength and conditioning coach


Crossing the River

Your Health Benefit

  • Live longer!: Regular exercise reduces the risk for heart disease, diabetes, and metabolic syndrome as well as some cancers; all massive players involved with early death.

  • Improved Sleep:  Regular exercise improves sleep by reducing sleep onset - the time it takes to fall asleep; less need for spending money on sleep medications. “Side note: 60% of obese people have obstructive sleep apnea”

  • Improved sexual health: Improved sleep and regular exercise helps prevent erectile dysfunction in men and increases sexual arousal in women.  

  • Boosts of natural testosterone: Improved sleep, heavy weight lifts, sweaty cardio sessions, and low body fat increases the body's stamina and testosterone, providing for a higher energy output throughout the day and night.

  • Reduce fat and gain muscle: Sedentary lifestyles and lack of exercise is the core to weight gain and muscle atrophy.  As you weight lift and improve cardiovascular health, muscle will grow and fat will burn at the same time via adaptations to heavier and harder loads and demands on the body.

  • Increased bone density: While walking may help retain bone mass; it is well proven that weight bearing activities and programmed exercise will provide enough stimulus for the skeletal system to fight osteoporosis and fragility fractures.

  • Boost of endorphins: Endorphins, which are released during exercise, reduce the body’s perception of pain while giving you a sense of relaxation(effects similar to morphine).

  • Improved cognitive function: Walking, running, hiking, cycling, and swimming increases grey matter in the brain; this increase improves motor control, memorization, and emotions while preventing neurodegeneration and alzheimers. 

  • Better posture: Sedentary lifestyles have corrupted our postures and as our muscular system gets tighter and weaker, our kinetic chain loses its rigidity and begins to cave in on itself; this is why forward head posture, back pain, and tight hips are on the rise.  Programmed exercise, stretching, and proper biomechanics, monitored and tracked by your personal trainer, will get your posture back to what it was before sitting was the norm.

  • Look the way you want to look:  Whether it’s a body with more muscle and strength, a body that is slender and lean, or a mixture of both, we all want to look more fit and athletic.  It’s time to make that change and make it last.