The ROI of Relaxation - Science-Backed Reasons Why Companies Should Pay For This

 The ROI of Relaxation – Science-Backed Reasons Why Companies Should Pay for This

The Hidden Cost of Workplace Stress

The corporate world glorifies hustle and grind culture—yet the data proves that chronic stress isn’t just bad for employee well-being… it’s bad for business.

Stressed-out employees are less productive, more disengaged, and more likely to quit.
 
Companies are losing billions due to burnout-related turnover and absenteeism.

In fact, research from the American Institute of Stress reports that stress costs U.S. businesses over $300 billion annually.

Why Relaxation is an ROI-Driven Strategy

Most corporate wellness programs focus on surface-level solutions:
❌ One-time “mental health” seminars
❌ Generic gym discounts
❌ Meditation apps employees don’t actually use

But real transformation happens when you target the nervous system.

This is where soundbaths come in.

A 60-minute corporate soundbath can:

* Reduce cortisol & stress-related fatigue – Leading to higher energy and focus
* Activate deep relaxation – Lowering emotional reactivity and decision fatigue
* Improve memory & cognitive function – Making teams more effective & innovative

The ROI of a Soundbath for Your Company

✅ Increased productivity: Relaxed employees think faster, communicate better, and execute more effectively.
✅ Better retention: Happier teams = fewer resignations.
✅ Stronger leadership: Clear minds = better decisions.

High-performance coaching, leadership retreats, and meditation apps all play a role in well-being—but soundbaths are the fastest, most effortless way to reset the brain and boost workplace performance.

Now booking corporate soundbaths for end of Q1 & Q2.

📩 Want to bring this to your team? Let’s talk. Email me at jen@jennvagios.com

Apple Pie Chia Seed Pudding

I always wanted a Hairless Harry. You know, the chia pet.

I never did get one but I have to say the seeds are way cooler to play with because of the way they expand and become mucilaginous (big word for gooey) much like tapioca pudding. That either grossed you out or got you out the door to buy a bag. 

 Anyway, these little seeds can slip out of your hand and all over the place never to be found again if you drop them. They’re tiny and resemble poppy seeds, open a bag slowly. I hope I don’t have things growing under my fridge. 

 You’ve been warned. 

 Why bother with them? Well, here’s Five reasons: 

1. They are nutritional rock stars. I can go on and on. Chia seeds are loaded with nutrients such as Calcium, Fiber, Omega-3 fatty acids up the wazoo and more. p.s. Buy the gray-black variety as it’s superior to the golden.

2. Ayurveda & Chia. Chia seeds reduces Vata (Vata pacifying). It’s Fall, and my body has clearly told me that it’s Fall between the sleeplessness, creaky joints, anxiousness and spastic feeling of talking really quickly (all qualities and traits of the Vata Dosha). I can’t imagine if I added coffee to this Vata equation. No idea what I’m talking about? Learn about Your Dosha.

3. Chia seeds lubricate dryness and relieves constipation. There’s a whole lot of fiber in these teenie weenie seeds! 

4. Reduces nervousness, can help with insomnia and improves mental focus. I’ll take that!

5. They’re fun to eat. Use them to add excitement to your yogurt, oatmeal, smoothies or as an egg replacer for baked goods. You can also thicken your soups. I haven’t noticed a strong flavor despite the claim that they have a “nuttiness” so I consider chia seeds to be similar to tofu, add a flavor and you’ll get what you want. 

Now, go get yourself some ingredients and make this raw apple pie chia pudding. You’re welcome!

apple pie chia seed pudding

SERVES: 1 but I highly reccommend you double the batch

TIME: 10 minutes (if pre-soaked chia pudding) otherwise 40 mins-overnight.

EQUIPMENT: Food processor

INGREDIENTS:

For the chia pudding: 

• 2 tablespoons chia seeds (black variety is nutritionally superior)

• 3/4 cup almond milk

 For the Apple Pie Bit:

• 1 green apple (I think I'll use 1.5 apples next time)

• 1/2 cup walnuts (or other nut)

• 4-5 dried medjool dates (pit removed)

• 1 teaspoon apple pie spice (make your own: 4 teaspoons ground cinnamon, 2 teaspoons ground nutmeg + 1 teaspoon ground cardamom-yields 2 tablespoons).

HOW TO MAKE IT:

1. Make the pudding by combining the chia seeds and almond milk. Place in a mason jar or other cute container you can seal. Refrigerate while you make the pie mix. 

2. Place all other ingredients in the food processor and pulse. Be careful not to over mix. It will become paste like..and that’s okay, but I prefer a little chunkiness. 

3. Pause for a moment and appreciate the fact that your kitchen will now smell like apple pie. It’s pleasant to notice the little things now isn’t it? (there's the yoga teacher in me telling you to PAUSE & BREATHE).

4. Combine 1/2 a cup of the apple pie filling with the chia pudding, stir well and place back in the refrigerator. Let the flavors merge and get cozy with one another for 20 minutes up to an hour or even overnight.

Make it more Awesome: (Yes, you can).

• The leftover Apple Pie filling can be used as a dip, added to your oats, or smeared on some toast. Endless possibilities here. Make a smoothie! 

• Use other nuts, I think I’ll pre-toast some almonds next time. 

• Use other liquids like coconut milk, cashew or even hemp milk. 

• Breakfast in a pinch! Make this at night and have it ready to grab in the morning. 
  
  XO JEN

Deconstructed Apple Pie

RECIPE

SERVES: 2 or more (easily doubled-or serve as one big bowl of goodness)

TIME: 30 minutes for apple baking. 5 minutes for crumbly topping. Like 1 minute for yogurt whip.

INGREDIENTS:

For the filling:

• 2 apple, cored, and cubed, I used Jonagold (keep the skin, fiber people, fiber)

• 1 pat of butter ( I used Earth Balance-and a pat is not half the tub, got it?)

• 1 teaspoon of apple pie spice (or make your own)

• 1 teaspoon cinnamon

• 1 tablespoon maple syrup (alternatively, honey or rice syrup work here)

For the raw crumbly topping:

• 1 cup Walnuts

• 4 Medjool Dates, depitted

• 3-4 chunks of crystalized ginger (optional, but gives a spicy kick)

• 1 teaspoon cinnamon (or more)

For the white whipped stuff: (I know, you want to top it with Hagaan Daaz ice cream, and of course you can 😂 ).

• 6 ounces of Fage Greek Yogurt {or Coconut Yogurt for Dairy Free Peeps}

• 1 tablespoon maple syrup

POCEDURE (as though it's surgery):

Pre-heat the oven on 350 degrees F.

• Place apples, spices, butter and maple syrup in the dish. I had my camera in hand, but chose to put that down for a sec and use my hands to mix this all up (trust me, it's easier then using a spoon). Bake for 30 minutes.

To make the crumbly topping:

• Place all ingredients in a food processor and whirl it up until a gorgeous crumble forms. Avoid sticking a spoon in it and eating it all. Set aside.

To make the maple whip:

Just combine the greek yogurt with maple syrup. Duh.

SERVE when it's still warm, but you can always reheat for the next day.

Tips:

1. The walnut crumbly topping is awesome. And You can actually use it as a crust by pressing it into a pie dish (raw crust of course) but fun nonetheless. You might just need to add one more date, or simply process it a little longer until it clumps up nicely.

2. Use the walnut crumbly topping to add into a yogurt or into your oatmeal.

3. Make this into an awesome Apple Pie Parfait! Layer yogurt, then nutty topping, then apples, do it again. Omgomgomgomg.

4. Try other nuts for the topping. Might I suggest almonds or pecans? Maybe even toast them first. That takes all of 7 minutes in a skillet on the stove.

ENJOY!

xo Jen

3 Steps to get Strong, Toned and Fit after 40

Lisa: “I feel so uncomfortable because I’ve put on at least 10 pounds of weight since menopause.”

Me: You look really fit to me, but I completely get you don’t feel good. 

Lisa: You look great, I’d hire you to be my personal trainer in a heartbeat. 

Me: Do you weight train? 

Lisa: No. I know I should. My doctor actually told me to add weights. 

Me: Your doctor!? Yes, she’s awesome. Don’t fuck around Lisa, lift weights!

Lisa: Oh, you’re kinda mean. {laughs}

Me: I don’t bullshit people. I’ve had to change the way I look at health, fitness, and how I workout since my 40’s. I put weight on more easily, weight training is a necessity, starvation and doing just yoga doesn’t work. 

Lisa: Honestly, I just want to avoid having to buy a new wardrobe. I want to feel confident because I’m a single woman dating, and I have a pooch, but really just want to be toned. 

This was the exact conversation I had while walking Herc one evening with Lisa, a woman I pass by most days on my walks. 

Lisa is the exact fit {pun intended} for my “strong toned and fit after 40” program. 

She’s one of the people who inspired me to actually create it, and for my own selfish reasons of course. 

I want accountability, community, and support just like every other woman in the group. 

If I had to give advice to any woman 40+ who want to get Strong, toned and fit. This is what I’d say. 

There are 3 STEPS…

STEP 1: WORKOUT {lift heavy shit}

Not just your groceries. 

I mean, weights. 

When you turn 40, the clock ticks and we lose muscle mass at a rapid pace. 

I’m not trying to scare you, just stating the science. 

The less muscle mass you have, the more likely your RMR {resting metabolic rate} will slow. 

Muscle is metabolically active. 

Weight gain after 40 is less likely to occur if you weight train. 

The rx {aka: prescription}: 

• Lift 2-3 times a week or daily {depends on your program/time/preference etc.} Point is - just lift 

• Do compound movements {movements that work more than one muscle group; i.e. a squat vs. a bicep curl}. They’re more effective, will save you time, and you get more bang for your buck because you train multiple muscles at once. 

• Add HIIT cardio 2-3 times a week {bonus}. I prefer a combo of high intensity interval training {HIIT} and low intensity steady state {LISS}. I.e. 20 second sprints then 40 second rest. Repeat 15 minutes. Versus a. 45 minutes base pace run. 

STEP 2: DRINK WATER

Ugh, so boring! 

But, anytime I am focused on getting toned and sculpted the first thing I do is up my water intake. 

2 Liters at least/day. 

Your body is made up of water. 

On a cellular level water is necessary to not just digest but actually absorb nutrients from food. 

It helps you poop.

Poop should happen daily - 1-3 x/day

The rx: {prescription}

• 1-2 L a day

• Pee should look like lemonade

• Don’t wait til you’re actually thirsty

STEP 3: EAT PROTEIN, FILL UP ON FIBER

This is some basic nutrition shit. 

Protein takes longer to digest. 

Which keeps you fuller longer. 

Fiber also keeps you fuller longer. 

If you’re a snacker; been eating string cheese while squating in front of the fridge at 2 am, drinking wine everyday and starting your morning off with a huge muffin topped with butter. 

You know better. 

Make smarter choices, small changes. 

But, having protein at every meal and a higher fiber diet will keep you fuller longer which prevents the cravings, unnecessary snacking and the fiber helps you poop. 

Water + Fiber {soluble and insoluble} = POOP. 

Poop is important people. 

If you don’t poop, it’s like you’re holding onto a toxic garbage dump in your gut and that alone could be the reason you’re holding onto weight and not getting toned. 

I’d also tell women to STOP

• Starving themselves

• Dieting 

• Doing just cardio

• Doing workouts they dread, hate or bore the shit out of them

• Doing workouts that kick their ass so hard they never want to do it again.

• Doing it for the wrong reasons {i.e. short term, quick fix, want to fit into a dress like Kim Kardashian did - which we’ve all done, but this program isn’t for you if that’s the goal}. 

DO YOU WANT TO GET STRONG, FIT AND TONED?

The first round of SFToned starts Monday, July 11th. Read more about the 12 week program HERE.

Sign up HERE.

Apple Pie Chia Seed Pudding

I AWAYS WANTED A HAIRLESS HARRY. YOU KNOW, THE CHIA PET?

I never did get one but I have to say the seeds are way cooler to play with because of the way they expand and become mucilaginous (big word for gooey) much like tapioca pudding. That either grossed you out or got you out the door to buy a bag. 

 Anyway, these little seeds can slip out of your hand and all over the place never to be found again if you drop them. They’re tiny and resemble poppy seeds, open a bag slowly. I hope I don’t have things growing under my fridge. 

 You’ve been warned. 

Why bother with them? Well, here’s Five reasons: 

1. They are nutritional rock stars. I can go on and on. Chia seeds are loaded with nutrients such as Calcium, Fiber, Omega-3 fatty acids up the wazoo and more. p.s. Buy the gray-black variety as it’s superior to the golden.

2. Ayurveda & Chia. Chia seeds reduces Vata (Vata pacifying). It’s Fall, and my body has clearly told me that it’s Fall between the sleeplessness, creaky joints, anxiousness and spastic feeling of talking really quickly (all qualities and traits of the Vata Dosha). I can’t imagine if I added coffee to this Vata equation. No idea what I’m talking about? Learn about Your Dosha.

3. Chia seeds lubricate dryness and relieves constipation. There’s a whole lot of fiber in these teenie weenie seeds! 

4. Reduces nervousness, treats insomnia and improves mental focus. I’ll take that!

5. They’re fun to eat. Use them to add excitement to your yogurt, oatmeal, smoothies or as an egg replacer for baked goods. You can also thicken your soups. I haven’t noticed a strong flavor despite the claim that they have a “nuttiness” so I consider chia seeds to be similar to tofu, add a flavor and you’ll get what you want. 

Now, go get yourself some ingredients and make this raw apple pie chia pudding. You’re welcome!

RECIPE

SERVES: 1 (make more, trust me) 

TIME: 10 minutes (if pre-soaked chia pudding) otherwise 40 mins-overnight.

EQUIPMENT NEEDED:

Food Processor

 Ingredients: 

For the chia pudding: 

• 2 tablespoons chia seeds (black variety is nutritionally superior)

• 3/4 cup almond milk

 For the Apple Pie Bit:

• 1 green apple (I think I'll use 1.5 apples next time)

• 1/2 cup walnuts (or other nut)

• 4-5 dried medjool dates (pit removed)

• 1 teaspoon apple pie spice (make your own: 4 teaspoons ground cinnamon, 2 teaspoons ground nutmeg + 1 teaspoon ground cardamom-yields 2 tablespoons).

 Assembly:

1. Make the pudding by combining the chia seeds and almond milk. Place in a mason jar or other cute container you can seal. Refrigerate while you make the pie mix. 

2. Place all other ingredients in the food processor and pulse. Be careful not to over mix. It will become paste like..and that’s okay, but I prefer a little chunkiness. 

3. Pause for a moment and appreciate the fact that your kitchen will now smell like apple pie. It’s pleasant to notice the little things now isn’t it? (there's the yoga teacher in me telling you to PAUSE & BREATHE).

4. Combine 1/2 a cup of the apple pie filling with the chia pudding, stir well and place back in the refrigerator. Let the flavors merge and get cozy with one another for 20 minutes up to an hour or even overnight.

You’ll want to make a double batch. Trust me. 

 Make it more Awesome: (Yes, you can).

• The leftover Apple Pie filling can be used as a dip, added to your oats, or smeared on some toast. Endless possibilities here. Make a smoothie! 

• Use other nuts, I think I’ll pre-toast some almonds next time. 

• Use other liquids like coconut milk, cashew or even hemp milk. 

• Breakfast in a pinch! Make this at night and have it ready to grab in the morning.

ENJOY!

Read this when you need some hope.

THE YEAR THAT CHANGED MY PERSPECTIVE ON LIFE…..

This feels deeply personal.

But, I hit send.

So here goes.

Yesterday I ran into an old friend {former colleague}.

I was at bloomies shopping for a birthday gift.

Of course I ended up buying shit for myself.

It was 50% + more off, one does not not shop for thyself in that moment.

Back to my friend.

The small talk turned into big talk.

What I refer to as more meaningful conversation than just "hey, how are you and "this weather sucks."

You actually care what the person has to say and you listen.

She'll probably read this.

She was the gift of grace to me during a rough time where I thought I landed my dream job but it turned out to be the job from hell.

BACK TO THE STORY.

When she asked how I'm doing, "I said I'm good."

I paused.

Then I said, "well, I'm much better now because pre-pandemic I had actually gone through one of the roughest years of my life."

I never really talked about it.

Not unless you are in my inner circle because my husband is a private person, which is why I don't talk about him often.

LAST YEAR...

"My husband went through a severe health crisis."

Honestly, it's made a pandemic and wearing face masks not such a big deal."

I don't mean that as an insult to anyone by the way, just keep reading

She said something along the lines of, " funny how those types of things put life into perspective."

I had never really, like really understood the meaning of that until last year.

Of course I've experienced loss in life.

But this was different.

It was my partner in crime, in the hospital, trying to survive.

EXACTLY A YEAR AGO TO THIS DAY.

The 4th of July, we were in the hospital.

James was recovering.

I was watching fireworks for a bit from the waiting room on 6th floor overlooking the hudson river.

He'd been in the hospital for over a week, but who was counting days?

They all seemed to merge into one.

I didn't even realize it was the 4th of July.

We had just been through hell and back.

He'd already been in the hospital in the Spring for nearly two weeks before this.

He was now recovering from a massive surgery and had just survived death, more than once.

I almost lost him in surgery (actually the doctor said, he did lose him) and miraculously saved his life.

Oh, and that same doctor that saved his life, lost his own life back in November 2019. {rest in peace angel}.

Then, I almost lost him again, due to complications amongst other things.

I'm crying thinking about it.

My anxiety shot out the roof.

Everything else in life just stopped.

Nothing else mattered.

It's like a PAUSE button was hit.

Then I was forced to be in the moment as best I could.

I had to ask for help with my mental health or I wasn't going to be able to leave my house {I'll share more about that another time}.

Anyway, to see your loved one in that way...weak, helpless, confused, sick, in pain...

It changes you.

It changed me.

I feel stronger for it.

My perspective on life changed because of it.

I am less likely to dwell on things that most do day in and day out.

Don't get me wrong, I still catch myself complaining about the weather {which I swear we're born with that complain button}.

But, I am very mindful and careful about complaining about most things.

And, to whom I'm complaining to.

Ok, I do still complain about doing the dishes.

But, that's also a "born with human b*tching button." in my opinion.

I had to remind myself about that recently.

It's so easy to start complaining about stupid things.

Isn't it?

So easy, to just complain.

But, no matter what there is also so much to be grateful for.

There is still something to "notice" every single day that might:

1. bring you peace of mind

2. put a smile on your face

3. take you away from a health crisis, loss, or whatever is going on in your life.

I AM GRATEFUL.

He is alive.

WE ARE NOW LIVING....

In a scary time.

Things are so unknown.

The world has changed as we know it.

You might be suffering right now and fearful of the future.

Someone close to you might be suffering right now.

Maybe you've been through hell and back and relate to what I've shared.

MY HOPE IS

Sharing this gives you or maybe changes your perspective.

Whatever that means to you.

• Maybe it's a little reminder to b*tch less.

• Maybe it's a reminder to love more.

• Maybe it's a reminder to hang onto every single sweet and horrible moment because that's what makes life, life.

• To embrace a sunset

• The aroma of the flowers

• The dew drops on grass just after it rains

• A smile on someones face

• The taste of cookies and cream ice cream {yum}

• A random act of kindness from a stranger

• Your 95 year old grandmother {yes, my nana is 95, or is it 96?}

• A warm bed

• A home to live in

• Clothes to wear

• Another day of life

• Family

• A job

It's your choice as to how you react to things.

You have control over that.

You.

I'd like to thank YOU for being here in this community.

Happy 4th of July, which to me means "LIFE."

XO JEN

p.s. Maybe save this for the future.

You can Read this when:

• You need to shift your perspective on life.

• When you get stuck in the rabbit hole of complaining about everything, everyone, and life in general.

• When you need a reminder that there is "good" despite what we perceive as "bad."

• When you need hope

Kale Caesar Salad

kale caesar salad

(Vegan, Gluten Free)

Recipe modified from Minimalist Baker

EQUIPMENT:

Blender

A very large bowl for the salad greens.

SERVES: {depends, how much do you eat?} This can last two days unless you’re serving 4.

INGREDIENTS:

Greens:

• 2-4 bunches of kale, chopped, stems removed

• 1 Tablespoon oil {avocado or olive}

Dressing: {Honestly, just double the recipe, I use it for the week, trust me}.

• 1 cup raw cashews (soaked overnight in cool water, or in hot water for 2 hours)

• 1 tsp dijon mustard

• 1/2 tsp each sea salt and black pepper, plus more to taste

• 6-8 garlic cloves, minced

• 6 Tbsp lemon juice

• 3-4 Tbsp avocado or olive oil

• 1/2 cup hot water (plus more to thin)

• 1 tsp miso paste {I use chicpea or soy}.

• 1 tsp pure maple syrup 

MAKE IT:

1. Prepare the dressing first. Add raw cashews, dijon mustard, salt, pepper, garlic, lemon juice, olive or avocado oil, hot water, miso paste, and maple syrup to blender. Blend until creamy and smooth. If things stick to the sides; scrape them down. Depending on consistency, you might want to add more water to thin it out. You need to be able to pour it over the salad greens. But, I like mine a little goopy and I spoon goops over the salad. It’s a preference thing.

2. Taste and adjust seasonings as needed, adding more lemon or mustard for zing, olive oil for creaminess, maple syrup to sweeten, or miso for more depth of flavor. {quoted from Minimalist Baker here}. Set aside.

3. Add kale to a large mixing bowl. Drizzle with 1 Tbsp each olive oil then you get your hands dirty!

4. Massage that kale! This softens the veggie. Trust me. Do it. I actually do this before I make the dressing to ensure the kale has been massaged long enough. {yes I just typed that in a sentence}.

5. Add some of the dressing to the pre-massaged greens and blend. then serve greens in individual dishes, pour or goop dollops of it on top, add vegan parmesan cheese {definitely do this}.

6. Serve.

7. If leftover kale, it will be equally delicious the next day. You’ll have plenty of dressing leftover if making a double batch. I store mine in cute mason jars and keep covered in the refrigerator for up to 7-10 days. {do not freeze}.

   MAKE IT MORE AWESOME:

• Add toasted tandoori chickpeas

• Add chickpeas (I do this for the protein, or any bean really)

• Eat it while sipping wine {kidding, sort of}.

• Make vegan parmesan cheese, mix it in with the greens, then drizzle it over the salad. Recipe here.

ENJOY!

Butternut Squash Soup

SIMPLE BUTTERNUT SQUASH SOUP

{vegan, gluten free, dairy free}

recipe modified from two peas and their pod

EQUIPMENT:

Large pot

Blender or Immersion blender

PREP TIME: 10-15 minutes

COOK TIME: 30-40 minutes

SERVES: 4-6 {I double the recipe, trust me you’ll want to}

INGREDIENTS:

• 1 Tablespoon olive oil {or coconut oil}

• 1 large carrot chopped

• 1 celery rib chopped

• 3 cloves garlic minced

• 2 lb peeled chopped butternut squash about 1 medium size {or buy pre-chopped}

• 2 cups vegetable broth

• 1 green apple, peeled, cored, chopped

• 1 sprig fresh thyme

• 1 teaspoon salt

• 1/2 teaspoon black pepper

• freshly grated nutmeg {optional}

METHODS:

1. Add olive oil to a large pot and heat on medium heat.

2. Sauté the onion, carrot, celery and garlic until soft 3-5 minutes.

3. Add the vegetable broth, butternut squash, apple, nutmeg, cinnamon, thyme, salt and pepper.

4. Place a lid on the pot.

5. Cook on medium heat for 30-35 minutes {or until the squash and the apple break apart easily}.

6. Use a blender and blend in batches {note: let the soup cool a bit and blend until smooth} or an immersion blender to puree the soup until smooth.

ENJOY!