A wellness plan
built around
your team.
We do not hand you a fixed package. We prepare the plan according to the need of your HR team.
Desk jobsOn-field jobs40+ & lifestyle diseases
You choose,
we plan.
Tell us four things and we build the plan around your answers.
Sessions a week
One, two or three. More sessions means faster habits and better results.
Where
On-site at your office or plant, online on Zoom or Meet, or hybrid with both.
Who
Desk staff, on-field staff or both. Their pain points differ, so their sessions differ.
Age and health focus
With many employees aged 40+, we add focus on diabetes, fatty liver and other lifestyle diseases.
| Sessions a week | What is included |
|---|---|
| 1 session | 45-min movement class + daily 10-min micro-breaks |
| 2 sessions | Movement class + 30-min habit and mindset session + micro-breaks |
| 3 sessions | Above + pain-rehab clinic or on-site team-bonding workout |
12-week programme by default, shorter or longer on request.
One connected
network.
All 4 pillars work as one network. Strengthen one, and the others lift. That is why we work on all four together.
Body
Strength, mobility, pain relief, sugar control.
Mindset
Small habits, focus and consistency.
Emotions
Stress, sleep, breathing and calm.
Relationships
Team trust, community and support.
Body ↔ Mindset
Small habits change the body, and body wins build confidence.
Body ↔ Emotions
Movement lowers stress. Calm brings better sleep and fewer sugar cravings.
Mindset ↔ Relationships
Group accountability keeps habits going.
Emotions ↔ Relationships
Calm people connect better, and supportive teams feel less stress.
Different jobs,
different pain.
Desk jobs
Pain points: stiff neck, tight shoulders, back ache, tight hips, low energy, sugar spikes from long sitting.
We do: chin tucks, hip and back mobility, 10-minute micro-breaks, post-lunch walks, breathing.
On-field jobs
Pain points: aching knees, heavy legs, tired feet, back fatigue from lifting, shift fatigue.
We do: calf pumps, knee and hip strength, safe lifting, legs-up recovery, quick stretches.
40+ and lifestyle
diseases.
After 40, the body loses muscle faster and is more prone to diabetes, fatty liver and other lifestyle diseases. For teams with many 40+ employees, we add extra focus here.
| Diabetes | Post-meal walks, strength training, plate-order and sleep habits |
| Fatty liver | Regular movement, gradual fat loss, simple food swaps |
| Blood pressure, heart | Walking, strength, slow breathing, stress tools |
| Weight, belly fat | Movement plan and portion habits |
| Back, knee, joints | Rehab, stretching, hip and thigh strength |
| Stress, sleep | Breathing, wind-down routine, mindset sessions |
Lifestyle support, not medical treatment. We work alongside your occupational health doctor.
On-site team-bonding workouts
Fun sessions that build trust across teams and levels.
Partner circuitTeam relayMirror stretchPlank chainStep challengeGroup danceWorkouts and
breathing.
Desk relief
- Chin tucks10 x 5 s
- Chest-opener stretch2 x 30 s
- Hip-flexor stretch30 s each
- Seated cat-cow10 reps
On-field relief
- Calf raises2 x 15
- Legs-up-the-wall2-3 min
- Hip hinge drill10 reps
- Safe lifting drill10 reps
Knee and back
- Wall sit3 x 20-40 s
- Sit-to-stand3 x 10
- Glute bridge3 x 12
- Bird-dog2 x 8 each
Strength and cardio
- Squat3 x 10-12
- Band row3 x 10-12
- Post-meal brisk walk10 min
- March intervals8 x 30 s
Every exercise has an easier and a harder option, and everyone works in a pain-free range.
Breathing exercises
| Technique | Pattern | Use it when |
|---|---|---|
| Belly breathing | In 4, out 6 | Start of day, after lunch |
| Box breathing | 4 - 4 - 4 - 4 | Before meetings |
| 4-7-8 breathing | In 4, hold 7, out 8 | Bedtime, wind-down |
| Physiological sigh | 2 short in, 1 long out | Sudden stress |
Breathe through the nose and never force a hold. Check with your doctor first if you have a heart condition, high blood pressure or are pregnant.
Four simple
steps.
Talk
A short call with HR and the OHC doctor: team size, job types, shifts, sessions per week and format.
Baseline
An anonymous survey and optional OHC screening. Only consented, group-level numbers are shared.
Run
12 weeks of sessions and micro-breaks, a support group chat and a monthly update to HR.
Review
A final report on attendance, pain, energy and habits, with next-phase options.
We track attendance, pain and stiffness score, energy, habits and sleep, with consent and in groups. Participation is voluntary and coaching is non-clinical.
Let us plan it for your team.
Share your headcount, job types, shifts and preferred format. We will send a plan and quote that fits.
Smita Mishra
Founder, EndorFitt
Body transformation and metabolic health coach with 6+ years of experience. IIT Bombay alumna (M.Sc. Applied Geophysics).
9653319664
corporate@endorfitt.com
smita09mishra@gmail.com
Website
www.endorfitt.com
Social
@coachsmitamishra