What’s New
What’s Coming Up
Monthly Newsletter
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Personal Health Coaching & PWA
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Group Health Coaching
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Wellness Campaigns
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Workshops
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Expert Webinars
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EASY LINKS
CORONAVIRUS HELPFUL LINKS
Tips on Talking to Someone in Crisis Adjusting and Adapting Your Workstation Home Office Ergonomic Reference Guide
How to Talk to Kids and Teens About the Coronavirus Government of Canada – COVID-19 COVID-19: Mental Health and Well-Being
MHCC – Mental health and wellness during the COVID-19 pandemic
PHYSICAL ACTIVITY
SELF-CARE
Break Up the Day – Non-Seated at Home Workout
Break Up the Day – Seated Workout You Can Do At Home
Exercises to Build a Better Posture
Full Body Stability Ball Workout
Get to the Core: The Best Core Exercises
Get Fired Up: Killer Glutes and Thighs
Healthy Habits – Back to Basics
Healthy Habits – Biceps Workout
RECORDED WEBINARS
COACH’S CONNECTION
Stay Safe, Stay Healthy Webinar
Yoga
Webinar Details:
Join Martina of EWSNetwork on Wednesday for another live yoga class from the comfort of your living room! Benefit from a refreshing and relaxing practice of Yoga. Your mind, body and spirit will thank you for it. Take time to breathe and improve your muscular tone, endurance, and flexibility. *This class will be 30-45 minutes in length.
COACH’S CONNECTION
Stay Safe, Stay Healthy Webinar
Back Health & Core Strength Part 2
Webinar Details:
Join Beth of EWSNetwork for this informative and interactive workshop. She will address the importance of back health and core strength while teaching you the factors how to check your posture to ensure proper alignment. Beth will also share some tips on how to strengthen your core so you can learn how to safely execute core strengthening exercises.
COACH’S CONNECTION
Stay Safe, Stay Healthy Webinar
Back Health & Core Strength Part 1
Webinar Details:
Join Beth of EWSNetwork for this informative and interactive workshop. She will address the importance of back health and core strength while teaching you the factors how to check your posture to ensure proper alignment. Beth will also share some tips on how to strengthen your core so you can learn how to safely execute core strengthening exercises.
COACH’S CONNECTION
Stay Safe, Stay Healthy Webinar
Easy & Efficient Meal Planning
Webinar Details
Join Meaghan Jansen of EWSNetwork for our Easy & Efficient Meal Planning Webinar. It is so much easier to stick to a plan, if there is one! This webinar is designed to take the guesswork out of meal planning and save you those last minute dashes to the grocery store. Be inspired to plan ahead and reap the benefits of doing so.
Tips Shared…
* Step by step process to make meal planning easier
* Grocery shopping tips and lists
* Meal plans and recipes
*Smart swaps that can make clean eating accessible and simple.
COACH’S CONNECTION
Stay Safe, Stay Healthy Webinar
Getting and Staying Connected Description
Webinar Details
COACH’S CONNECTION
Stay Safe, Stay Healthy Webinar
It’s in You to Move
Webinar Details
Join Denise of EWSNetwork for this wellness workshop. Our bodies were made to MOVE but in today’s world we tend to do a lot of sitting in our car, on our couch and at our desks and this can be causing us problems. Denise will share strategies on how to add more movement into your day. She will explain how mini movements can help and how exercise can lower our mortality rate. There is LOTS of fantastic information to be shared!
COACH’S CONNECTION
Stay Safe, Stay Healthy Webinar
Pilates
Webinar Details
Join Beth of EWSNetwork on Wednesday, July 8th at 12pm for Pilates! Add some mindful movement into your day! Pilates is a workout designed to restore natural alignment to the body while focusing on core strength, posture, muscular strength, endurance, and flexibility. Give your body just what it needs, experience the benefits, and feel centered at the end of the workout
COACH’S CONNECTION
Stay Safe, Stay Healthy Webinar
YOGA
Webinar Details – YOGA
Join Martina of EWSNetwork for another live yoga class from the comfort of your living room! Benefit from a refreshing and relaxing practice of Yoga. Your mind, body and spirit will thank you for it. Take time to breathe and improve your muscular tone, endurance, and flexibility.
*This class will be 30-45 minutes in length.
COACH’S CONNECTION
Stay Safe, Stay Healthy Webinar
Meditation
Webinar Details – Guided Gratitude Meditation
Join Denise on Wednesday, June 17th at 12pm as she guides you through a gratitude focused meditation. Denise will provide tips to help you feel grateful as you reflect on all of the gifts in your life.
COACH’S CONNECTION
Stay Safe, Stay Healthy Webinar
Summer Meal Prep: Burger, Salads & Marinades
Webinar Details – Summer Meal Prep: Burger, Salads & Marinades
Grilling Season is upon us ! It lends itself to clean eating, minimal prep and virtually no clean up. Throw some lean protein on your grill, put together a hearty salad and away you go! This cooking demo is all about simple ingredients and clean recipes. Three Marinades will be made as well as a kale & broccoli slaw and turkey burgers. Get tips on meal prep and eating clean on a budget. Hop in your kitchen and cook alongside Beth of EWSNetwork or just join in for some GRILLSPIRATION!
*This workshop will be 30-45 minutes in length.
Workshop Handout – CLICK HERE
COACH’S CONNECTION
Stay Safe, Stay Healthy Webinar
Dear Stress, Let’s Break Up
Webinar Details – Dear Stress, Let’s Break Up
Join Meaghan, Owner of EWSNetwork, for the Dear Stress, Let’s Break Up workshop. Good stress, bad stress… is all stress created equal? Learn how stress affects the body, how our system can only handle so much and how it reacts. Learn best strategies to re-boot, re-connect, re-fresh and re-charge – with the right mindset! It’s time to take back control. Stress, it’s time to BREAK UP… and we’re never getting back together. This workshop will be 30-45 minutes in length.
Workshop Handout – CLICK HERE
COACH’S CONNECTION
Stay Safe, Stay Healthy Webinar
Night Night Sleep Tight
Webinar Details –
A good night’s sleep is a vital component of overall health and well being so, when ‘life’ negatively impacts our sleep patterns we need to find out how to get back on track. Join Gloria of EWSNetwork shares tips on how to build an effective sleep strategy.
Learn about:
- The science behind sleep
- Foods to avoid before going to bed
- Bedtime relaxation strategies
- Building a sleep routine
Workshop Handout – CLICK HERE
COACH’S CONNECTION
Stay Safe, Stay Healthy Webinar – Power of Positive Thinking
Webinar Details –
Join Erin of EWSNetwork for The Power of Positive Thinking workshop. Erin will talk about the science behind the interaction between psychological processes and our nervous systems. What we think or believe can actually affect the biochemical makeup of our bodies and affect our immune system. (DOWNLOAD WORKSHOP HANDOUT)
COACH’S CONNECTION
Stay Safe, Stay Healthy Webinar
Pilates
Webinar Details –
Join Martina of EWSNetwork for another yoga class from the comfort of your living room! Benefit from a refreshing and relaxing practice of Yoga. Your mind, body and spirit will thank you for it. Take time to breathe and improve your muscular tone, endurance, and flexibility.
*This class is 30-45 minutes in length.
COACH’S CONNECTION
Stay Safe, Stay Healthy Webinar
Pilates
Join Beth for Pilates! Add some mindful movement into your day! Pilates is a workout designed to restore natural alignment to the body while focusing on core strength, posture, muscular strength, endurance and flexibility. Give your body just what it needs, experience the benefits and feel centered at the end of the workout.
STAY HEALTHY CHALLENGE
Pick 5 and give them a try this week!
Take a healthy selfie and share it with us stayhealthy@ewsnetwork.com
- Soak up some Vitamin D by doing your daily exercise outside. Ensure to use proper sun protection.
- Set up your sleep strategy.
- Register for this week’s webinar OR watch one of the previous weeks workshops.
- Stay hydrated with 8 glasses of water each day.
- Fill your own cup by doing something just for you!
- Cut back on your daily caffeine intake.
- Add an extra serving of fruits and vegetables into your daily nutrition.
- Order a book online or download a podcast and take time to yourself everyday to enjoy them.
- Write down your long term goals. Have they changed because of the pandemic?
- Be KIND to yourself.
- Buy a fresh fruit or vegetable from the grocery store you have never tried before and use it in a recipe.
- Make one of the EWSNetwork recipes shared through the Stay Safe, Stay Healthy webpage.
- Start and end your day with a practice of gratitude by noting three things you are grateful for.
- Share a kind word or a compliment with someone you know.
- Set a new physical activity goal. For example; walk 5000 steps, try a yoga class, start strength training.
- Take your regular breaks and lunch away from your desk even if you are working from home.
- Do something you LOVE every single day!
- Write a letter to someone special and mail it to them (not email).
- Try something new; a food, a recipe, a workout.
- Drink that water! Try to get in 8 glasses each day.
- Set up a virtual coffee break with your favourite people.
- Get outside and enjoy some fresh air every day.
- Watch your favourite feel good movie.
- Take an inventory of your fridge/freezer and plan your meals for the week.
- Do something kind for someone else.
- Stick to your regular work schedule! If you work 8-4pm regularly shut off for the day at 4pm and make sure you are taking your breaks.
- Try doing micro workouts during the day. 10 minutes of exercise a few times over the day does add up and will benefit you.
- Share your favourite recipe with a family member or friend.
- Book a video chat with your people (friends, family co-workers), physical distancing is required but we can still be social!
- Create a gratitude jar or a gratitude journal. Reading these back will help when you have a tough day.
- Make and enjoy your favourite comfort meal without guilt.
- Write down three things you are grateful for every day.
- Do something kind for yourself and someone else.
- Stretch throughout the day. Your body will thank you!
- Have a dance party in your house. This is sure to bring some laughter!
- Try a green smoothie.
- Pack your lunch the night before even if you are working from home.
- Call a family member or friend you haven’t spoken to lately. Phone call, not text!
- Set a goal for the future and write it down. Identify the steps you will need to take to achieve it.
- Participate in an online group exercise class.
- Make one of the weekly recipes provided
- Stay hydrated by drinking 8 glasses of water each day
- Get outside for a 30 minute walk
- Download or follow an exercise video online
- Participate in the Wednesday EWSNetwork Coach’s Connection Webinar
- Download a meditation app on your phone and use it
- Take 30 minutes (min) and do something just for you. i.e. read a book, have a long bath, etc.
- Finish a home project that you have been putting off
- Send an e-card to someone you love
- Start a journal
- Complete Rose’s 15 minute core workout 2x this week.
- Buy a fruit or vegetable from the grocery store that you have never tried before and use it in a recipe.
- Set a short term and a long term goal. Write it down!
- Do a kind deed for someone else.