Women in Business:
Heather Denniston Shares Wellness and Home-office Self Care Strategies

Twenty years of chiropractic practice taught Heather that people genuinely want to be well. She's here to help.

Dr. Heather Denniston is a frequent Wellness Strategy presenter for companies like Microsoft. She is also the author of “The Three Day Reset,” and the creator of the online wellness membership program, “The Change Cave.”

Heather, please describe the work you do and who it’s for, and what types of outcomes you want your clients to achieve.

After twenty years in chiropractic practice, I noticed something; people genuinely wanted to be well. They truly wanted to lose weight, get fit, become mindful, and be filled with passion and purpose. 

But often, after a few weeks’ commitment, they would speak of derailment and failure. They didn’t know why they kept ending up back at the starting line. I discovered something; these patients were missing vital foundational blocks necessary to build wellness success. WELLFITandFED was created to provide the missing links and practices for long-term success in being and staying well.

As a keynote speaker, I have presented on resilience, stress management, burnout, trust in the workplace, and tactical wellness for professional success. I have worked alongside mid and large-size companies, including multiple engagements with Microsoft. As a writer, I have penned for several publications, authored The Three Day Reset, and was a contributor for 1 Habit For A Thriving home Office.

Years later, I noticed something else; clients realized the most significant benefit when we bridged the connection between personal wellbeing and professional success. By sharing the foundational pillars to create lifelong wellness with entrepreneurs and executives, they and their teams see powerful shifts in productivity, effectiveness, promotability, and overall career satisfaction. 

“In a nutshell, I am a wellness strategist for elite leaders and their teams.”

In a nutshell, I am a wellness strategist for elite leaders and their teams. My proprietary Wellness Amplifier Method helps bridge the connection between personal wellbeing and professional success for high-performers looking to optimize effectiveness, productivity, and professional advancement. I have a practical consulting style and a results-driven curriculum. 

As a keynote speaker, I have presented on resilience, stress management, burnout, trust in the workplace, and tactical wellness for professional success. I have worked alongside mid and large-size companies, including multiple engagements with Microsoft. As a writer, I have penned for several publications, authored The Three Day Reset, and was a contributor for 1 Habit For A Thriving home Office.

Through publishing, presenting, and consulting, my ambition is to ignite passion and inspire first steps for those looking for profound change and optimization both personally and professionally. 

What is the origin story of how you became interested in their wellness journeys? 

When I was nine, I grew like a Mastiff puppy — six inches in one year. This was tricky because Mastiff puppies can’t do backhand springs on the beam, and I was a highly competitive gymnast. So, I quit and focused on my other sport – competitive binge eating. 

I realized, in one of my lowest moments, I had to take on my health as a priority project. I needed to immerse myself in understanding how to define and develop true wellness. By becoming a chiropractor, a Certified Chiropractic Wellness Specialist (CCWP), and personal trainer, I turned my health around and then that of many patients and clients.  

I believe that the richness of our life is related to the hundreds of daily health-optimizing or depleting decisions we make. I also believe that many people aren’t clear how to use wellness and a strategy to live, work, and play. I became interested in people’s wellness journey because of the impact subtle shifts made consistently have on not just preventing the big players like obesity, heart disease, and cancer, but on how people see a sunset and whether they can hike there to view it. 

How to Work with Heather

Consulting & Training

The best way to work with Heather is to invite her to your workgroup or team for a series of wellness strategy sessions. The second way is to take advantage of 1:1 coaching. 

Public Speaking

Interested in learning more about having Heather speak at your next event? Check out her Speaker Media Kit.

Social Media

Connect with Heather through Instagram or Subscribe to her YouTube channel.  

Download a Free Wellness Amplifier Resource

Get started by downloading a FREE “Discovering Your Wellness Why” interactive PDF exercise

To get to where you are today, how did you define your lane, refine your vision, define your clear offering to your audiences (and if it fits, why is defining your lane so important today)? 

I made a catastrophic mistake when I left private practice five years ago. I assumed that 20 years of brick and mortar business savvy would easily translate to the online sphere. I wasted two years not aligning myself with the right mentors and experts. I had no clear vision. I did not know my audience. My offer was so off-brand! 

I eventually surrounded myself with the right people who could help facilitate my journey. One of those mentors was a business coach named Todd Herman. I refer to him as “The Editor.” Todd helped me “edit” things out of my life that were misaligned with my purpose. This process is different for everyone, but you might need to delete certain relationships, time-wasting activities, ongoing commitments, other brilliant ideas, or old habits. 

“I see now that if I don’t passionately protect my most precious business commodity, my time, there is a high likelihood my goals will not be realized.”

I know. It sounded harsh to me too. But I see now that if I don’t passionately protect my most precious business commodity, my time, there is a high likelihood my goals will not be realized. And when I looked at uber-successful businesspeople, I realized they were careful guardians of their “yesses” and handed out “nos” like candy. 

Remember that when you say yes to one thing, you are saying no to something else. This has aided immensely in staying clear, maintaining vision and purpose, and defining my lane. 

“Delete, delete, delete.”

What are some ideas you’d like to share about the new realities of home-based work in the Covid era? 

The transition to working from home for many of my clients has been a dichotomy of emotions. Many love the time they got back from the commute and not having to put on shoes, but in the same breath, these same clients complain about constant interruptions from family and blurry boundaries between work and home. I contributed to a book published last month called, “1 Habit for A Thriving Home Office.” It is filled with 400 pages of practical ideas for creating a home office that works for you and your family. In the book, I discuss two habits.

The first habit is all about movement. But not the kind of movement that is about staying fit, although that is important. I am speaking of daily movements like stretch breaks, standing instead of sitting, and getting up and moving around, as an effective way to invigorate the brain and stimulate creativity, problem-solving, focus, happiness, and joy.  

When working from a home office, it is easy to get tethered to your station and spend hours immobilized staring at a screen. Without movement, your brain battery starts to lose bars and become depleted. Without movement, we produce less, lack creativity, and grasp for energy come the end of the day.

“Without movement, we produce less, lack creativity, and grasp for energy come the end of the day.”

One habit that is essential for home-office success is to implement non-negotiable movement breaks. Every fifty minutes take ten minutes to move your body – squat, reach, push, pull, and twist your body to engage all the motions with which we are capably blessed. Bonus points for movements such as dancing, Thai Chi, or jumping jacks because they incorporate coordinated whole-body movements.

I often use the phrase “every joint, every way, every day” to remind myself and clients to twist and turn all joints in as many ranges of motion as possible. Because of the activities most of us engage in, we tend to spend most of our time working directly in front of us, eating, driving, keyboarding, and remote controlling. Performing plenty of opposing movements like arching your back and stretching your arms overhead counteract the devastating effects of sedentary lifestyles.

Movement is your brain’s kale. You need more kale.

The second habit I share about in the book a tip for correcting blurry lines. Separating working hours from the time spent in roles and responsibilities of our non-working lives can be tricky when holding down a home office. Many allow work-related tasks to leak into family time and mealtimes long after the workday was scheduled to end.

A blurry separation of work-life and home-life will take its toll on your wellbeing. Fatigue, burnout, and anxiety are just a few of the issues we can welcome to the party if we fail to assign clear delineations between our work and the rest of our lives. Long-term effects of this imbalance can create bigger issues such as early cognitive decline and disease.

“A blurry separation of work-life and home-life will take its toll on your wellbeing. Fatigue, burnout, and anxiety are just a few of the issues we can welcome to the party if we fail to assign clear delineations between our work and the rest of our lives.”

You can use a simple practice to sharpen the blurry lines and segment the end of the workday. This process is called the Office Closing Mantra.

The Office Closing Mantra is a three-part system you design to train your brain to release attention on work and shift to your other priorities like working out, prepping dinner, or connecting with your kids.

To develop your custom mantra, pick three specific things that you will do EVERY day when you intend to disconnect. Examples might include closing all folders on your computer so that only the screen saver is viewable, closing the laptop with passion, and a verbal “BAM!” and pushing back from the desk saying boisterously, “I am done for the day!! Awesome job!” Be sure to assign movements and verbalizations that are unique and not used in other parts of your day.

The end of the workday mantra needs to be both consistent and demonstrative. These strategic motions or verbalizations signal the brain it is time to let go of work. It can take some practice, but eventually, this simple method allows you to focus on what is essential and allows adequate time to recover for the following day.  

You talk a lot about energy leakage liabilities. What does that mean, and how does that work into strategy for your clients? 

When I first start with a client, we do three things together. We define a deeply moving wellness driver, curate a wellness pit crew, and identify their energy leakage liabilities. Energy leakage liabilities are the places in life where we are spilling our most precious resource – energy.

High performers know this is a serious, and often unspoken, issue for those whose time is in demand. Let me give you an example. If you Google Mark Zuckerberg, it appears all his photos were taken on the same day. Mark knows that decision fatigue is one of the primary energy leakage liabilities. So, he streamlines all of his activities outside work to as few decisions as possible so he can save his energy for the bigger decisions. Key the blue T-shirt. Identifying where you are spending unnecessarily will grant you time and energy for things in your work and life that truly matter. My encouragement to readers is to take to your day with a fine-tooth comb. Streamline as many as the activities you do in your day, starting with your morning routine.