IHW Works

"This program has helped me to become aware of my lifestyle "



IHW Wellness Enhancements

Educate. Engage. Empower.

A Good Night's Sleep

Enhancement Guidelines:
  • Read A Good Night's Sleep - 127 pages
  • Sleep 7 - 9 hours each night.
  • Time begins when you get into bed and ends when you get out.

Attitude Of Gratitude

Enhancement Guidelines:
  • Record and think about one aspect of life you are grateful for each day.
  • Express gratitude to others verbally or in writing.

Beat The Heat

Enhancement Guidelines:
  • Stay hydrated. Drink at least 40 ounces of water each day.
  • Recognize the signs and symptoms of heat-related illnesses and monitor those at high risk.

Benefits Of Beans

Enhancement Guidelines:
  • Add 1/4 cup of beans (2 ounces) to any meal each day. Enjoy all beans any way you want - bean dips, bean soups, beans in salads, beans in chili.
  • Drink at least 40 ounces of water each day.

Be Ready

Enhancement Guidelines:
  • Improve emergency tools, kits, supplies, or action plans each day.
  • Review an aspect of emergency planning or preparation.

Boston Marathon FC

Enhancement Guidelines:
  • Exercise-at least 30 minutes, 5 days per week
  • Sleep-at least 7-9 hours, 5 nights per week
  • Hydrate-drink at least 5 cups of water, 5 days per week
  • Nutrition-eat at least 2 servings of fruit and 3 servings of vegetables, 5 days per week

Brighten Your Smile

Enhancement Guidelines:
  • Brush correctly twice each day.
  • Floss properly once each day.

Calories Count

Enhancement Guidelines:
  • Eat at least 2 servings of fruits each day.
  • Eat at least 3 servings of vegetables each day.

Catch The Waves

Enhancement Guidelines:
  • Protect your ears and hearing. Learn which noises can cause damage.
  • Wear ear protection when you are involved in a loud activity.
  • If needed, complete or schedule a hearing evaluation with an audiologist.

Color Your Plate

Enhancement Guidelines:
  • Eat at least 2 servings of fruits each day.
  • Eat at least 3 servings of vegetables each day.

Color Yourself Calm

Enhancement Guidelines:
  • Color as a part of your effort to increase mindfulness.
  • Improve and expand other mindfulness activities of your choice.

Common Cents

Enhancement Guidelines:
  • Record daily expenses and find new ways to save. Build a six-month emergency fund.
  • Read The 10 Steps To Financial Wellness - only 135 pages.

Daily Defense

Enhancement Guidelines:
  • Begin or maintain taking a high quality multivitamin-mineral supplement daily per doctor’s advice to protect your health or eat 3 servings of fruit and 4 serving of vegetables daily.
  • Drop an unhealthy habit to help pay for a multivitamin-mineral supplement or healthy food.

Drive Alert

Enhancement Guidelines:
  • Buckle up and ensure all passengers are properly secured each vehicle trip.
  • Protect lives by never texting or talking on the phone while driving. Speak out if your driver is distracted.


The right kind of wellness works!

Defy Gravity

Enhancement Guidelines:
  • Take a standing break at least once an hour during your workday.
  • Obtain at least 30 minutes of activity daily.

Eat For Health

Enhancement Guidelines:
  • Eat at least two servings of fruit and three servings of vegetables each day.

Eat Right For Life

Enhancement Guidelines:
  • Eat two servings of fruit and three servings of vegetables each day.
  • Drink 40 ounces of water each day. Make water your beverage of choice.
  • Read Dr. Kulze's Eat Right For Life book - only 117 pages.

Eat For Energy

Enhancement Guidelines:
  • Exercise at least 30 minutes day.

Eye On Health

Enhancement Guidelines:
  • Help avoid eyestrain by following the 20-20-20 rule during workday.
  • Complete or schedule a comprehensive exam with an eye care professional.

Fitness That Works

Enhancement Guidelines:
  • Enjoy 30 minutes of exercise each day.
  • Read Fitness That Works, 141 pages.

Flab On Fire

Enhancement Guidelines:
  • Exercise at least 30 minutes each day.
  • Find new opportunities to add physical activity into your daily routine.

Fun In The Sun

Enhancement Guidelines:
  • Drink at least 5 cups (40 oz.) of water each day and
  • Be summer-safety conscious when you’re having fun in the sun!

Go Nuts

Enhancement Guidelines:
  • Snack on 1 ounce of nuts each day. If you are allergic to nuts or seeds, snack on fruits or vegetables.
  • Include a wide variety of nuts to ensure maximum health benefit.

Grand Teton FC

Enhancement Guidelines:
  • Exercise-at least 30 minutes, 5 days per week
  • Sleep-at least 7-9 hours, 5 nights per week
  • Hydrate-drink at least 5 cups of water, 5 days per week
  • Nutrition-eat at least 2 servings of fruit and 3 servings of vegetables, 5 days per week

Healthy Breakfast Club

Enhancement Guidelines:
  • Enjoy a healthy breakfast each morning at the same time during month.
  • Eat any variety of whole grains, fruits, vegetables, lean meat, or low-fat dairy products.

Healthy Lunch Club

Enhancement Guidelines:
  • Eat at least one serving of fruit and one serving of vegetables for lunch.
  • Determine the caloric content of a serving of food consumed during the day.

Healthy Dinner Club

Enhancement Guidelines:
  • Enjoy a healthy dinner with correct portion sizes each evening.
  • Eat any variety of whole grains, fruits, vegetables, lean meat, or low-fat dairy products.

Healthy Directions

Enhancement Guidelines:
  • Read Dietary Guidelines For Americans
  • Exercise at least 30 minutes, five days per week
  • Eat at least two servings of fruit and three servings of vegetables, five days per week

Iditarod FC

Enhancement Guidelines:
  • Exercise-at least 30 minutes, 5 days per week
  • Sleep-at least 7-9 hours, 5 nights per week
  • Hydrate-drink at least 5 cups of water, 5 days per week
  • Nutrition-eat at least 2 servings of fruit and 3 servings of vegetables, 5 days per week

Indy 500 FC

Enhancement Guidelines:
  • Exercise-at least 30 minutes, 5 days per week
  • Sleep-at least 7-9 hours, 5 nights per week
  • Hydrate-drink at least 5 cups of water, 5 days per week
  • Nutrition-eat at least 2 servings of fruit and 3 servings of vegetables, 5 days per week

Ironman Triathlon FC

Enhancement Guidelines:
  • Exercise-at least 30 minutes, 5 days per week
  • Sleep-at least 7-9 hours, 5 nights per week
  • Hydrate-drink at least 5 cups of water, 5 days per week
  • Nutrition-eat at least 2 servings of fruit and 3 servings of vegetables, 5 days per week

Keep Food Safe

Enhancement Guidelines:
  • Clean - Wash hands and surfaces often
  • Separate - Don’t cross-contaminate
  • Cook - Cook to the right temperature
  • Chill - Refrigerate promptly

Laughter: The Best Medicine

Enhancement Guidelines:
  • Create an environment where you and another individual can share a good laugh.
  • Record positive experiences for your own future reference.

Less Is More

Enhancement Guidelines:
  • Make half your lunch or dinner plate fruits and vegetables.
  • Drink 40 ounces (5 cups) of water each day. Make water your beverage of choice.

Le Tour de France FC

Enhancement Guidelines:
  • Exercise-at least 30 minutes, 5 days per week
  • Sleep-at least 7-9 hours, 5 nights per week
  • Hydrate-drink at least 5 cups of water, 5 days per week
  • Nutrition-eat at least 2 servings of fruit and 3 servings of vegetables, 5 days per week

Mind Body Spirit

Enhancement Guidelines:
  • Read Mind Body Spirit book - 150 pages
  • Spend 20 minutes each day improving one of the bonds of optimal wellness

Maintain - Don't Gain

Enhancement Guidelines:
  • Maintain or reduce your waist and hip measurements or
  • Maintain or reduce your weight.

Mission To Mars FC

Enhancement Guidelines:
  • Exercise-at least 30 minutes, 5 days per week
  • Sleep-at least 7-9 hours, 5 nights per week
  • Hydrate-drink at least 5 cups of water, 5 days per week
  • Nutrition-eat at least 2 servings of fruit and 3 servings of vegetables, 5 days per week

Mount Everest FC

Enhancement Guidelines:
  • Exercise-at least 30 minutes, 5 days per week
  • Sleep-at least 7-9 hours, 5 nights per week
  • Hydrate-drink at least 5 cups of water, 5 days per week
  • Nutrition-eat at least 2 servings of fruit and 3 servings of vegetables, 5 days per week

Organize & Rejuvenate

Enhancement Guidelines:
  • Spend at least 15 minutes each day organizing part of your world.
  • Take actions to rejuvenate your health and happiness.

Perfect Beverage

Enhancement Guidelines:
  • Drink at least five cups (40 ounces) of water each day.
  • Reduce or eliminate the consumption of all sugary drinks.

Personal Health Record

Enhancement Guidelines:
  • Collect health information about yourself each day to place into a PHR.
  • Talk to your doctor, other health care provider, or health plan and see if they can help you find or set-up and use a PHR.

Project Zero

Enhancement Guidelines:
  • Maintain or reduce weight or measurements.
  • Share an act of kindness daily.

Power Of Music

Enhancement Guidelines:
  • Listen to and enjoy music for at least 30 minutes each day.
  • Make new and different varieties of music a part of your life.


Less is more for busy adults.

Real Food

Enhancement Guidelines:
  • Eat two servings of fresh fruit and three servings of fresh vegetables each day.
  • Limit consumption of foods from a box, can, bag, bottle, or package that contain more than five ingredients listed on the label.

Read The Label

Enhancement Guidelines:
  • Read the Nutrition Facts on the package of the food item you buy or eat.
  • Choose healthier foods by comparing food labels when buying food and planning meals.

Record Your Life

Enhancement Guidelines:
  • Journal for about 20 minutes each day.

Rest & Relax

Enhancement Guidelines:
  • Rest & Relax for 20 minutes each day. View DVD as often as desired.
  • Enjoy 7 - 9 hours of sleep each night.

Road To Resilience

Enhancement Guidelines:
  • Improve a resilience strategy of your choice each day. One will be given each day.
  • Rebound from a previous setback or challenge.

Road To Wellness

Enhancement Guidelines:
  • Take a healthy action each day to stay on your road to wellness.
  • Read Dr. Seaward’s The Road To Wellness book.

Safety First

Enhancement Guidelines:
  • Buckle up and ensure all passengers are properly secured each vehicle trip.
  • Maintain or adopt important safety behaviors at home, work, and play.

Scrub-A-Dub

Enhancement Guidelines:
  • When washing your hands, scrub with soap lather for at least 20 seconds.
  • Encourage co-workers, family, and friends to increase their level of hand cleanliness.

Self-Care Essentials

Enhancement Guidelines:
  • Take a positive self-care action each day. Exercising and eating right always count.
  • Read Self-Care Essentials - only 130 pages.

Skin You're In

Enhancement Guidelines:
  • Protect and care for your skin.
  • Drink at least 40 ounces of water (5 cups) each day.

Smart Money

Enhancement Guidelines:
  • Record daily expenses for one month.
  • Build or maintain an adequate six-month emergency fund.
  • Review financial information based on where you are in life.

Snack Attack

Enhancement Guidelines:
  • Enjoy a smart snack midmorning and midafternoon.
  • Reduce or eliminate the consumption of snack foods that are rich in sugars and refined carbohydrates.

Soup Of The Day

Enhancement Guidelines:
  • Add a healthy soup to any meal each day.
  • When eating out ask for broth-based soups with vegetables.

Spiritual Wellness

Enhancement Guidelines:
  • Include or increase spiritual enhancing activities like mediation or prayer into your daily routine.
  • Live each day in a way that is consistent with your values and beliefs.

Spice It Up

Enhancement Guidelines:
  • Reduce dietary intake of salt.
  • Add flavor by using a variety of spices and herbs each day in recipes.

Step To Health

Enhancement Guidelines:
  • Take the minimum number of daily steps or
  • Exercise for at least 30 minutes each day.

Stop Stress Now

Enhancement Guidelines:
  • Complete one stress management activity of your choice each day.
  • Access MyStressTools online and maximize the resources available.
  • Read Stop Stress This Minute - 135 pages.

Stressed Or Desserts

Enhancement Guidelines:
  • Engage in actions that will help you better manage personal stress each day.
  • Enjoy a small portion of a healthy dessert.

Stretch To Health

Enhancement Guidelines:
  • Perform a comfortable stretching or strengthening exercise each day.
  • Exercise at least 30 minutes each day - stretching and strengthening time counts.

Super Salads

Enhancement Guidelines:
  • Enjoy at least one cup of a healthy salad each day at any meal. When eating out, include a salad with your meal.

Supremely Happy

Enhancement Guidelines:
  • Engage in meaningful happiness each day.
  • Adopt or repeat a happy habit of your choice each day.

Test Your Rest

Enhancement Guidelines:
  • Sleep 7 - 9 hours each night.
  • Time begins when you get into bed and ends when you get out.

The Cure

Enhancement Guidelines:
  • Read two chapters per week in The Culprit & The Cure.
  • Take healthy actions each day based on what you read.

Train Your Brain

Enhancement Guidelines:
  • Train your brain for at least 20 minutes each day.
  • Cognitive fitness activities may range from pleasure reading to acquiring new skills and knowledge.

Unplug & Rewire

Enhancement Guidelines:
  • Replace at least 30 minutes of unproductive screen time with at least 30 minutes of exercise.
  • Rewire and reconnect to good habits.

Volunteer For Health

Enhancement Guidelines:
  • Volunteer at your local school, community center, church, hospital, or charity for at least 10 hours during this month.
  • Share your volunteering experiences with others.

Warrior Wellness

Enhancement Guidelines:
  • Choose any small and easy health behavior to adopt, improve, or maintain and track your progress each day. This is wellness your way!

Weigh Less For Life

Enhancement Guidelines:
  • Implement one of Dr. Ann’s eating tips each day.
  • Read Dr. Ann’s Weigh Less For Life book.

What We Do

We are all about encouraging, tracking, and rewarding health behavior adherence for life. What we know is good. What we do is best. IHW is all about doing! Engagement levels and participation rates are the most important success measurements. Wellness doesn't need to be fancy, just faithful and friendly!

Contact Us

IHW Office
520 N. Main Street STE C422
Heber City, UT 84032
435.315.0177 - office@ihwsolutions.com