Living Well @ Western

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Wellness Events Calendar

Western's Events Calendar has a full list of activities across campus, or you can download a monthly PDF version.

Be a Wellness Champion!

Join our network of Champions to help bring the best wellness programming and represent your department/area.

New to Living Well?

Please complete a release form to participate in our classes.

Email to join our mailing list, get updates, access early-bird registration and our monthly calendar.

Rewards! You can turn your health activities into Wellness Reward points toward prizes!

Living Well @ Western provides free wellness activities that span the seven domains of wellness, intended to maintain and improve employee well-being. Come join us!

Living Well Activities

Rise and Shine Yoga

When: Mondays and Thursdays from 6:30 to 7:00 a.m.
Where: Virtual

Set the tone for your day by joining rise and shine yoga! This moving meditation is a choreography of breath and movement to help focus the mind on the present moment, and improve mobility as well as enhance concentration. Ease yourself into the work day with a little self-care. This 30-min class is available virtually so that individuals can join in from home, alone or with loved ones. Participants should feel free to keep their cameras off or on throughout.

Join via Zoom - Meeting ID: 949 4763 5845 Passcode: R&SYoga

TRANSFORM by Group RX

This activity is inspired by uniting two disciplines – yoga and sport – extracting from these practices to create an integrated and unique experience. Movement from traditional yoga poses (warrior, sun salutations, eagle, pigeon) thread throughout the experience. Sport-influenced movement including plyometrics, speed, power and strength are incorporated progressively to allow participants to self-guide their intensity with the focus on creating a better body and improved breath control. 

When: Mondays: 12:10 – 12:50 p.m.
Where: Arts & Humanities Building, Room 2B15

Book your spot online now and be sure to collect your Wellness Reward points. 

Yoga Tuesdays with Tracy

Join Tracy Ishmael in her weekly yoga class! This activity class focuses on improving posture, balance, coordination, strength and breath control by practicing a series of physical postures. Use the power of positive thinking to develop harmony in the body, mind, and environment. Namaste. Please bring your own yoga mat.

When: Tuesdays from 12:10-12:50 p.m.
Where: Arts & Humanities Building, Room 2B15

Book your spot online now and be sure to collect your Wellness Reward points. 

20-Minute Body Weight Workout

Join Fitness instructor JJ Keck for 20-minute body weight workouts on Wednesdays!

There will be two 20-minute classes back-to-back. You can stay for one or both! The shorter classes will add flexibility for people to be able to attend.

When: Wednesdays from 12:10-12:30 p.m. AND 12:30-12:50 p.m.
Where: Arts and Humanities Building, Room 2B15

Book your spot online now and be sure to collect your Wellness Reward points.

Online: Gentle Chair Yoga/Meditation

Chair yoga is a gentle form of yoga that can be practiced while seated in a chair.  It is suitable for people of all fitness levels.

When: Wednesdays from 2:45 – 3:00 p.m.
Where: Virtual

Book your spot online now and be sure to collect your Wellness Reward points. 

Zumba

Join Darlene Willie, Certified Zumba instructor on Thursdays for a lunch time Zumba class! Open to all Western employees.

When: Thursdays from 12:10-12:50 p.m.
Where: Arts and Humanities Building, Room 2B15 

Book your spot online now and be sure to collect your Wellness Reward points. 

Pilates by Michelle Moses

Pilates is a form of exercise that involves simple, repetitive exercises that increase muscle strength, endurance, flexibility, and postural stability. Participants can self-guide the intensity of their exercise.

When: Fridays from 12:10 – 12:50 p.m.
Where: Arts & Humanities Building, Room 2B15

Book your spot online now and be sure to collect your Wellness Reward points. 

Wellness Walks

When: Every Thursday or Friday from 11 a.m. - 12 p.m. 
Where: Meet at the Biological & Geological Sciences Building (BGS)

Take a break and get outside for some fresh air! Join Ben Souriol for an hour-long walk through the various trails and walking paths on campus. If you can't commit to the full hour, no problem! There are opportunities along the route to return back to the office.

Dress appropriately for the weather, as walks may continue through foul weather. Participants are encouraged to email Ben - bsouriol@uwo.ca - to be placed on a mailing list to confirm day, as well as in the event of a cancellation or time change.  This is a great way to explore campus, connect with nature, meet new colleagues and improve your overall well-being.

Other Upcoming Events You'll Enjoy!

Pollinator Photo Contest -  June 3 to 19: Western Sustainability invites you to share your favourite pollinator photos for a chance to be featured on the Western Sustainability Instagram page or website. This social media contest is designed to celebrate pollinators and encourage the campus community to connect with nature. Visit the gardens on campus or explore your own backyard to find pollinating creatures. For more information, visit the Pollinator Photo Contest website.

Dress to Express: the EDI Implications of Overt and Covert Dress Codes - June 5 – 12:10 to 12:50 p.m. – Weldon Community Room: Wellness & Equity Education in collaboration with Western’s EDI Office is offering this Lunch & Learn workshop that will unpack the intricate relationship between workplace dress codes, what it means to be professional or what we mean when we say someone’s attire causes discomfort. See the Wellness & Equity Education Lunch and Learn poster for additional information. Register for this and other Lunch and Learn workshops.

Pollinator Scavenger Hunt - June 17 to June 19:  Western Sustainability encourages you to participate in the Pollinator Scavenger Hunt. The Pollinator Scavenger Hunt is an exciting and interactive adventure designed to educate and engage the Western University community about the importance of pollinators and their habitats.  You may work on the scavenger hunt at your own pace over three days, solving clues and riddles that will take you to various locations on campus. For more information visit the Western Sustainability Bee Campus website.

Rock Painting - June 18 - 11:00 a.m. to 1:00 p.m. in the Atrium at the International and Graduate Affairs Building: Join Hannah Zarola, Occupational Therapist and Employee Well-being Consultant at Western.  Rock painting is a creative and relaxing wellness activity that can be introduced at the workplace to boost employee morale and foster a sense of community. A drop-in format allows flexibility for people to attend, as able.  In this engaging and therapeutic activity, employees are invited to take a break from their usual routines and unleash their creativity by painting rocks. This hands-on workshop not only promotes relaxation and stress relief but also encourages connectivity and self-expression. Bring your own rocks! If you need help with this, or are unable to bring your own, please let us know - we are happy to assist. Paints, paintbrushes, and other supplies provided, as well as some light refreshment. You can learn more on our poster or register now for this event.

Native Plant Giveaway - June 20 – 11:30 a.m. to 12:30 p.m. in the Western Community Garden (rain date is June 24th): Join Western Sustainability under the big tree at the Community Garden for a free Native Plant Giveaway (first-come first-serve). Native plants are essential habitat and food sources for pollinators and a great way to support biodiversity in your gardens. For more information visit the  For more information visit the Western Sustainability Bee Campus website. 

Go with the Flow: Approaching Menstrual Equity in the Workplace - June 20 – 12:10 to 12:50 p.m. in the Weldon Community Room:  Wellness & Equity Education is offering this Lunch & Learn Workshop which aims to provide staff with the opportunity to learn more about the stigma of menstruation and the impacts this stigma may have on our menstruating colleges. See the Wellness & Equity Education Lunch and Learn poster for additional information or register for this and other Lunch and Learn workshops.

And…get ready for the months of July and August for the Retro Recess Challenge! Join Living Well @ Western for the Retro Recess and make this summer a season of fun, fitness, and fantastic memories!  Get ready to relive the fun and excitement of your childhood!  W’re bringing back classic recess games and activities to promote team bonding. How to join in: Grab your team and get outside for recess!  Snap a picture of you and your team engaging in a recess related activity – (sky’s the limit!) and submit to livingwell@uwo.ca to be entered into a draw for a team prize. One team will be chosen each month - the draw will take place on the last working day of July and August.  If you would like, or if you feel stuck for ideas, Living Well can provide you and your team with a Retro Recess Kit. This will include such things as: hula-hoops, bubbles, sidewalk chalk, skipping ropes, etc. We just need to know the size of your team. Please submit requests with numbers by June 15 to ensure your kits are available for the beginning of July.

We've got some winners! 

Congratulations to last month’s Internal Wellness Rewards winners: Julia Westelaken (Alumni Relations) and Cheryl Wright (Western Libraries). 

Did you miss our special Introduction to Gut Health? We recorded the Zoom presentation for you!

Watch Introduction to Gut Health now - Recorded January 19, 2024

This presentation, from Western's on-campus dietitian looks at the benefits of gut health and its role in immunity. You'll also learn about the diversity diet for gut health, important lifestyle factors, and the role of prebiotics and probiotics. Our dietician Kelsey Russell-Murray, RD, MSc, BSC has worked as an inpatient hospital dietitian for the past decade, and is founder of Gut Healthy Dietitian Inc.

Previously Recorded Activities

Introduction to Yoga

This 40-minute activity class with instructor Tracy focuses on breath control, mindfulness, and adopting specific postures to promote relaxation and improve the health of the mind, body, and spirit. Namaste.

Recordings: May 3, 2022, January 11, January 18, January 25, February 1, February 8, February 15, February 22, March 1, March 8, March 15, March 22, March 29, Chair Yoga (40 min.), Chair Yoga V1 (10 min.), Chair Yoga V2 (13 min.), Chair Yoga V3 (11 min.)

Mobility for Better Mentality

The class combines multiple methods of stretching and movement patterns to increase flexibility, stability, and improve pain management. 

Recorded Sessions: May 10, 2022, February 22, March 1, March 8, March 15, March 22, March 29, April 5, April 12, April 19, April 26, May 3.

Yoga with Cassie

This activity class focuses on breath control, mindfulness, and adopting specific postures to promote relaxation and improve the health of the mind, body, and spirit. Namaste.

Recorded Sessions: October 26, November 2, November 9, November 16, November 23, November 30, December 7, January 11, January 18, January 25, February 1, February 8, February 22, March 1, March 8 , March 15, March 22, March 29, April 13, April 20, April 27, May 3, May 10, May 17, May 31, June 7, June 14, June 21, June 28. July 5, July 12, July 19, July 26, August 9, August 16, August 30, 2021.

Guided Meditation with Dr. J

Dr. Tanaz Javan will guide you through a set of techniques intended to encourage a heightened state of awareness and focused attention. Take a well-deserved break to focus on your emotional and spiritual well-being.

Recorded Sessions: January 24; January 31; February 7; February 14; February 28; March 7, March 14, March 21, March 28, April 4, 10-Minutes of Mindfulness.

Zumba!

This high-energy aerobic fitness class features movements inspired by various styles of Latin American dance. You are guaranteed to have fun while improving coordination, balance, strength, and heart health.

Recorded Sessions:  October 27, November 3, November 24, December 1, December 8, March 9.

Release, Restore, and Rest

Instructor Melissa Ostrowski will start with a meditation or embodiment practice, giving you the chance to release the day’s events, come back into your body and the present moment, and breathe. From there, we’ll move into 1 or 2 restorative yoga postures. We’ll hold these postures for 5 -10 minutes each, so having blankets and pillows handy can be really supportive. If you have yoga blocks or bolsters those work, but are not necessary. Finally, we’ll end with a delicious savasana. The goal is to leave the session feeling a little lighter, more grounded, and ready for a great night sleep. This is a great gift to give yourself at the end of the day.

Recorded Sessions:  June 1, June 8, June 15, June 22, June 29, July 6, July 13, July 20, August 3, August 17

Yoga with Melissa

This activity class focuses on improving posture, balance, coordination, strength and breath control by practicing a series of physical postures. Use the power of positive thinking to develop harmony in the body, mind, and environment. Namaste.

Recorded Sessions: October 29, November 5,  November 12, November 26, December 3, December 10, January 21, January 28, February 4, February 11, February 18, February 25, March 4, March 18, April 1, April 8, April 15, April 22, May 6, May 13, May 20, May 27, June 3, June 10, June 24, July 8, July 15, July 22, August 5, August 12, August 19

FUN!ctional Fitness

Using her unique storytelling approach, instructor Ariana Crispin-Frei will focus on functional movement patterns such as squatting, hingeing, lunging, pushing, pulling, and twisting. By learning and engaging proper form in your workouts, you will reduce your risk of injury while performing everyday tasks - such as lunging to tie your shoe, squatting to lift a box, pulling a heavy door closed, or pushing it open. Plus, these types of movements use multiple muscles at once, so you are getting an effective and efficient workout while strengthening your body holistically. Come train with Ariana and let's put the "FUN" back in "functional". 

Recorded Sessions: February 3, February 10, February 17, February 24, March 3, March 10, March 17, March 24, March 31, April 7, April 14, April 21

Pilates

This low-impact form of exercise with Instructor Jenny Goldberg aims to strengthen muscles while improving postural alignment and flexibility. Pilates moves tend to target the core, but manages to engage muscles throughout the entire body!  

Recorded Sessions: February 5, February 12, February 19

10-Minute Wellness Break Videos

Previously Recorded Wellness Presentations and Activities

Art Workshops

Western Coffeehouse

Take a break, grab a warm beverage and enjoy music performed by talented Western students. 

Previously Recorded Session: November 25 (Darty), December 9 (Janelle), December 23 (Rachael), February 11 (Hayden)

Self-Compassion

Workshop delivered by Kelsey Sick and Vanessa Coulbeck, graduate students working under Dr. Eva Pila at the Body Image and Health Lab within the school of Kinesiology at Western.  Watch Self-Compassion video.

Hygge: The Art of Creating Coziness

This session explores the Danish philosophy of Hygge and the benefits of creating a comfortable and relaxing atmosphere. Grab your favourite warm beverage, light a candle, grab a blanket and enjoy! Presentation delivered by Michelle from CHMA.

Interested in learning more? Visit the Huron Hygge for more information and opportunities.

View Hygge video

Connecting with Environmental Wellness at Western

Jessica Cordes and Evan Green (Office of Sustainability) review past accomplishments, current and future initiatives and examine the various ways that employees can improve their environmental well-being and get involved at Western.  View Connecting with Environmental Wellness at Western video.

Lifestyle Choices and Mental Health

Dr. Peter Lemon, Director of the Exercise Nutrition Research Laboratory at Western University highlights the connection between nutrition, physical activity and mental health,while providing practical tips to improve your well-being. View Lifestyle Choices and Mental Health video.

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