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!

Congratulations! 🎉 to  September's Internal Rewards winners Lucas Riboli Besen and Mark Darling 

About Living Well @ Western

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!

In addition to these regular Living Well Activities, be sure to visit our Special Activities for this Month section to learn about music, two inspiring workshops from Employee Well-being and Telus Health. You'll also find a link there to a new learning module all about burnout. You can also read about our monthly challenge for prizes!

Living Well Activities

Circuit Weight Training

Join Emily Downs every Monday and Friday for a strength-based circuit training class. No experience necessary!

When: Mondays from 12:10 to 12:50 p.m. and
            Fridays from 11:20 a.m. to 12 p.m.
Where: Arts & Humanities Building, Room 2B15

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

Rise and Shine Yoga

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

Join Emily Downs to kickstart your day! 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: 830 1567 7774 

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 to 12:50 p.m.
Where: Arts & Humanities Building, Room 2B15

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

Zen Meditation Sitting

Please join us for Zen Meditation, where we will practice "Just Sitting" meditation. This silent seated meditation involves focusing on your breath and allowing thoughts to come and go. We provide chairs, yoga Where mats, and meditation cushions. You are welcome to bring your own.

When: Tuesdays from 2:00 to 2:20 p.m.
Where: Arts and Humanities Building, Room 2B15

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

Coming Soon! Yoga with Bella

Date to be confirmed

Join Bella a registered yoga instructor who is offering a yoga class. All skill levels welcome.

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

Gentle Mindful Movements/Chair Yoga

Join Emily Downs, wellness instructor for a virtual 15-minute wellness break. The break will be either a chair yoga or a meditation break.

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

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

Zumba

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

When: Thursdays from 12:10 to 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 to 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.

Special Events this Month - October

Healthy Workplace Month

Canada’s Healthy Workplace Month (CHWM) is an annual celebration to inspire organizations across the country to create and sustain healthy workplaces. The CHWM website offers some great ideas for healthy activities and daily content. Our October challenge is designed to get you thinking about all the resources and activities you can access right here on campus!

Burned out feelings? Friday, October 11 is World Mental Health Day, an international day for global mental health education, awareness and advocacy against social stigma. Western is pleased to offer a new learning module that you may find helpful - Recognizing and Managing Burnout. If you haven't already viewed the Mental Health Interactive Learning Module, you'll find more about that on the HR training webpage.

Take the October Challenge

We've created a list of special resources and activities for Healthy Workplace Month and a special calendar to let you complete as many of the daily topics/activities as you can. Have a look at the October Challenge document, and download the calendar (page two of the Challenge), then cross off the ones you complete. Submit your completed copy calendar to livingwell@uwo.ca by November 1, 2025. We'll enter you in draws for prizes and internal wellness rewards!

Winners!

Congratulations to September's Internal Rewards winners Lucas Riboli Besen🎉, Center for Teaching & Learning and Mark Darling 🎉, Schulich Medicine & Dentistry.

Team costume and/or pumpkin decorating contest

Take a picture in costume and/or of your pumpkin art and send to us at at livingwell@uwo.ca by 2 p.m. October 31, 2025 and be entered into a draw for team prizes!

Two Great Virtual Workshops for Western Employees

1/ Building bridges: Collaboration at work - October 16, 2025 - 12:00 - 1:00 p.m. on Zoom

Having to work with others is a common requirement in the workplace. When collaboration is successful, you feel positive, productive, and willing to face any challenge. This seminar builds on the notion that cooperation and building bridges can be learned and practiced. It will show participants the key elements of teamwork and provide an opportunity to practice collaboration-building techniques.

Objectives: By the end of this session, you will be able to:

  • Understand emotional reactions and what their underlying causes may be.
  • Discuss human motivators and ways to address them for increased collaboration. 
  • Identify relationship-building strategies. 

Register now

2/ Nutrition Strategies for Navigating Menopause - October 21, 2025 - 12:00 - 1:00 p.m. on Zoom

Navigating the intricacies of the menopausal journey can be challenging. This virtual workshop focuses on the distinct nutritional needs during menopause, and offers valuable insights into heart and bone health, and effective weight management. Additionally, participants will explore the nuanced aspects of traditional versus medical approaches to hormonal therapy and receive practical lifestyle insights for overall well-being.

Learn more and register

Make Kindness Count

Have you used one of our unique e-cards to say thanks or recognize a colleague? We've posted some new ones for you to download—including one that features Western’s unofficial mascot Meisha Shepard-Powell.

Check out the new card 
Learn more about Make Kindness Counts

More to Enjoy

NEW: Mindful Mondays at MacIntosh Gallery 

On the 3rd Monday of every month discover the power of art and mindfulness as a tools to educe stress and encourage connection. Check out MacIntosh Gallery for more news and information on upcoming events. Open to the public. Check it out

Music Coffee House - Coming up! 

Take a break and join us October 16 in the International & Graduate Affairs Building Atrium from 12 to 1 p.m. featuring singer Gwyneth Tomorad. Read more and let us know if you're coming.

Western's new Free Store is open. Shop or donate each Wednesday from 11:30 a.m. to 1:30 p.m. in the Arts & Humanities Building, Room 1B09.

Previously Recorded Activities

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.

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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