Virtual Wellness Services

Yoga, Movement, Meditation, Nutrition & Cooking, Employee Wellness Webinars

We’re bringing movement and connection to you – wherever you are!

We are excited to offer an array of services for employees to enjoy from the comfort of their home. Live classes are a wonderful opportunity for accountability and community, and pre-recorded classes are perfect for those who prefer to practice on their own.

Our virtual classes require a space in your home where you can set up your phone or computer, a yoga mat and/or carpeted space, and assorted household objects like pillows, chairs, scarves and/or books as props. We will specify which props to gather for each class.

Whether you have multiple physical locations or employees working remotely or across multiple shifts, our classes make a flexible, well-rounded addition to your wellness offerings.”

Yoga Basics

An introduction to yoga. Employees will learn basic yoga postures and fundamental alignment principles, and connect with the breath.

Live or Pre-recorded

Chair
Yoga

Chair Yoga involves performing a sequence of exercises using your chair as a prop. It’s ideal for the workplace as practitioners are not required to dress down and is perfect for office’s with limited space. Exercises can be easily transferred to the workplace and contribute to a balanced and energized body and mind. Chair Yoga can also improve overall strength, balance and flexibility.

Live or Pre-recorded

Restorative
Yoga

Restorative Yoga is a gentle, patient and supportive practice that channels excess physical, mental and emotional energy through breath awareness and simple poses with prolonged holds to promote deep relaxation.

Live or Pre-recorded

Hatha
Yoga

This is a Hatha-based class with longer holds on poses. With a focus on breath, posture, and alignment, this class is designed specifically to meet the needs of your employees.

Live or Pre-recorded

Forrest
Yoga

Integrates targeted breathwork, longer pose holds, and core strengthening to increase energy levels, healing and focus.

Live or Pre-recorded

Yin Yoga

A low to the ground, slow practice that explores a series of long-held, passive floor poses targeting the release of connective tissue and fascia.

Live or Pre-recorded

HIIT Training

HIIT (high intensity interval training) incorporates intense periods of work with short recovery segments allowing participants to maintain workout intensity without sacrificing form. Intense circuits also stimulate muscle-building hormones, putting the body in a perfect state to build lean mass.

This type of training develops the cardiovascular system and strengthens the heart. By pushing the heart rate high during the active intervals, participants increase their cardiovascular capability, supporting faster recovery in future workout sessions.

Class Information

    • 60 min. classes*
    • Equipment: hand weights, power bands, and gliders.
    • Available live or pre-recorded.

Can be paired with yoga — 30 min HIIT/30 min yoga

Mat Pilates

Through a series of floor exercises, the workout helps build, sculpt and tone these muscles, giving your body a long, lean look. Pilates can aid in flexibility and improving posture, as stretching your body is a vital part of class. While low-impact, Pilates burns fat during and after class, as your muscles continue to shed calories long after class ends.

We offer Beginner, All-levels, Intermediate and Advanced Mat Pilates classes.

Live or Pre-recorded

Yogalates

This style combines 30 minutes of Pilates core strengthening exercises, postural awareness and stabilization with 30 minutes of yoga postures. Benefits include better flexibility, muscular strength, and relaxation.

Live or Pre-recorded

Barre
Sculpt

Barre work without the bar! This class works on postural based movement, combos and pulses to create different challenges to each muscle group. There is a focus on the principles of Pilates while incorporating fitness and yoga techniques.

Live or Pre-recorded

Gyrokinesis Method

The Gyrokinesis® Method is a movement method that addresses the entire body; opening energy pathways, stimulating the nervous system, increasing range of motion and creating functional strength through rhythmic, flowing sequences.

Live Only

Alexander Technique

The Alexander Technique helps a person uncover long-standing habits to give you greater ease in sitting, lying down, standing, walking, lifting, and other daily activities. Employees learn to move more freely, the way nature intended. Alexander Technique has been recognized for over one hundred years as a unique and effective technique of mind/body re-education.

Live or Pre-recorded

Yoga & Meditation

Class session combining 40 minutes of yoga practice with 20 minutes of guided meditation.

Live or Pre-recorded

Meditation & Mindfulness Talks and Guided Sessions

Mindfulness practice invites employees to use their focused attention to discover what is present moment-to-moment both inside and outside the body. In these guided sessions, employees explore mindfulness through meditation, gentle movement, discussion and instruction.

Live or Pre-recorded

Available in 15 minute, 30 minute or 60 minute sessions

Guided Breathwork &
Meditation

Explore breathing techniques and meditations from various practices. Consistent meditation reduces stress, improves concentration, increases memory, and brings peace and contentment to your overall well-being. Meditation can be practiced anywhere and requires no specialized equipment or space. Classes are presented in a way that is accessible to everyone.

Live or Pre-recorded

Nutrition Talks and Cooking Demos

The benefits of good nutrition go far beyond weight. Good nutrition can help reduce the risk of heart disease, diabetes, stroke, certain cancers, and osteoporosis. Our goal is to teach employees how to harness the numerous benefits of a healthy diet and gain a deeper understanding of the foods they eat while igniting a passion for cuisine in a fun, creative environment.

Sample topics include:

  • Food as Medicine: Inflammation fighting and immunity-boosting foods and menu ideas.
  • Plant & Protein Power: New ways to cook seasonal vegetables and fruits and delicious ideas for meat-free meals and snacks.
  • Batch Cooking Basics: Cook for the week with fresh ideas for meals that will last for days.
  • Healthy Snacking: Creative ideas for how to satiate your hunger without straying from whole nutrition.

Live or Pre-recorded

60 Minutes

Sugar Detox

Sugar is one of the main ingredients in almost every processed food, and it has profound effects on our physical and mental health. But, sugar is really addictive and can be hard to cut out of one’s diet. With this training, you’ll learn the physiological response to sugar as well as how to make recipes that will satisfy your sugar cravings while supporting your health and balancing your blood sugar.

Live or Pre-recorded

60 Minutes

Fats are Essential

Fats are an essential element of a healthy diet. Fats are the main source of hormone production and fuel prostaglandins which are the hormones that manage inflammation. In this training, you’ll learn the difference between healthy fats and destructive fats as well as how to incorporate more healthy fats into your daily diet.

Live or Pre-recorded

60 Minutes

Hydration

This presentation on hydration dives into why staying hydrated is essential to every metabolic function in the body. We will discuss how to calculate your water consumption as well as make some deliciously healing tonics!

Live or Pre-recorded

60 Minutes

Salad Bar

You’ll learn how to make some delicious salads “batch cook”-style so that you have a healthy, nutrient-dense salad available to you in your fridge at any time. You’ll also learn why incorporating fresh vegetables into your diet on a daily basis is key to your health.

Live or Pre-recorded

60 Minutes

Eating for the Seasons

In this presentation we’ll make a Lamb, Chimichurri & Collard Green Burger, and you’ll learn why eating foods that are in season is imperative to your health and wellbeing.

Live or Pre-recorded

60 Minutes

Instant Pot

In this presentation we’ll make Spiced Butter Shrimp with Cauliflower Confetti Rice, and you’ll learn how to use the Instant Pot in order to save time while preparing nutritious meals.

Live or Pre-recorded

60 Minutes

Self-soothing for the Nervous System

This workshop incorporates scientific-based tools using breathwork, affirmations, meditation and mindset as a way to soothe the nervous system. By incorporating the tangible tools that are offered in this workshop, attendees will experience greater calm and inner peace that can lead to increased focused and productivity.

Live or Pre-recorded

30 minutes (Can be split into two 15 minute sessions.)

Self-care During Coronavirus

This webinar will offer multiple tips and tools to teach participants how to prioritize self-care and achieve a greater sense of balance during the Coronavirus pandemic and beyond. Participants will be guided through a compassion meditation and multiple breathing exercises. Plus, the importance of cultivating mindfulness and maintaining a positive mindset through the use of affirmations and gratitude exercises will be covered. In addition, participants will learn how to support their overall health and well-being through meaningful self-care practices and by cultivating a daily wellness routine.

Live or Pre-recorded

60 Minutes

Mindfulness for Inner Peace

Participants of this webinar will learn the benefits of mindfulness and meditation, while discovering how to create their own daily practice. They will also be guided through a grounding meditation, breathing exercises, and mindfulness practices, with opportunities for journaling, reflection, and discussion. The benefits of this workshop include reduced stress and anxiety, increased inner peace, greater calm and clarity, and improved focus.

Live or Pre-recorded

30 Minutes

Seasonal Self-care

Spring is upon us, which means honoring our minds, bodies and spirits in ways that align with the new season. In this 30-minute workshop, tangible tips and tools will be provided to support attendees in practicing self-care that will support them as a whole person, leading to greater energy, joy, and inner peace.

Live or Pre-recorded

30 Minutes (Can be split into two 15-minute workshops/webinars offered in any season.)

Foundations of Self-Care

In this webinar, participants will learn science-based tips and tools that create the foundations of self-care in order to support their overall health and well-being. An overview of self-care, stress management and avoiding burnout will be covered. Plus, 12 foundational self-care topics that promote health and wellness in mind, body and spirit will be reviewed. These topics include: nutrition, fitness and movement, rest and relaxation, relationships, fun and laughter, inspiration, purpose, spirituality, meditation, mindset, self-love, and balance.

Live or Pre-recorded

30, 45, or 60 minutes (can be split into two or three 15-minute workshops/webinars)

Beginning Your Day

This wellness workshop incorporates multiple tips and tools to help you create a morning wellness practice that supports your overall well-being in mind, body and spirit. Guidance on stress management, exercise, proper nutrition, mindset, positive, self-talk, and more are included. A brief guided mindfulness meditation is also featured at the end.

Live or Pre-recorded

15 Minutes

Ending Your Day

This wellness workshop incorporates multiple tips and tools to help you create an evening wellness practice that supports your overall well-being in mind, body and spirit. Guidance on how to mindfully decompress, calm the mind, soothe the nervous system, and cultivate better self-care is included. A brief guided gratitude meditation is also featured at the end.

Please note: 15-30 minutes can be added at the end of each of the above workshops for group coaching, discussion, and/or Q&A. All tips and tools offered in each workshop can be applied by attendees post-pandemic, making this a great investment for employers.

Live or Pre-recorded

15 Minutes

Self-Compassion in Bite-sized Bits

During this session you will explore ways to stop being so hard on yourself, how to handle difficult emotions, and explore how we can become our own best teachers. You’ll come away with mindfulness exercises for compassion to practice anytime.

Live or Pre-recorded

60 minutes

Managing your Health in Times of Stress

Gain understanding of stressors and how they may negatively impact your health. Learn strategies to prevent potential stress impact on your mind and body. Learn simple breathing exercises, Yoga poses and relaxation techniques to tap into your parasympathetic nervous system and find peace and calm within.

Live or Pre-recorded

60 or 90 Minutes

Best Practices for Working from Home

Learn the art, and practice, of successfully working from home. Create structure, discipline, and boundaries that support deep levels of focus and high levels of productivity through simple tools and routines.

Live or Pre-recorded

30 Minutes

Seasonal Self-care

Spring is upon us, which means honoring our minds, bodies and spirits in ways that align with the new season. In this 30-minute workshop, tangible tips and tools will be provided to support attendees in practicing self-care that will support them as a whole person, leading to greater energy, joy, and inner peace.

Live or Pre-recorded

15, 30, or 60 minutes

Workshops for Managing Stress & Tension

Release Low Back Tension and Pain

This webinar will enhance your Self-Care “toolbox”. Learn simple movements and release methods to maintain a healthy low back. Learn about functionality of the lumbar spine and how it relates to your adjacent spine segments and hips. Gain valuable self-care strategies you can apply daily.

For a full experience, participants will need to have a block, two tennis balls or a set of Rad Recovery Rounds, and a blanket or bath towel available.

Live or Pre-recorded

60 or 90 Minutes

Free your Thoracic Spine

At first glance the thoracic spine appears like a protective armor for our vital organs, and as such would not move much. In fact it actually plays a vital role in lateral flexion and rotation, and its ability to expand multi-directionally is key in healthy breathing patterns. Because our body is one connected system, restriction in thoracic mobility will create compensation, pain and potential injury in the lower back or neck regions. And because our shoulder blades hug our rib cage, thoracic mobility is a crucial factor in healthy shoulder and arm movement.

Learn simple strategies for release of fascial adhesions, breath work, efficiency and balance of thoracic musculature, all of which generate freedom and mobility in your thoracic cylinder. For a full experience, participants will need to have a block, two tennis balls or a set of Rad Recovery Rounds, and a blanket or bath towel available.

Live or Pre-recorded

60 or 90 Minutes

Release Tension in Neck, Shoulders and Arms

Especially during stress we carry tension in our neck and shoulders, which can be cause for excruciating headaches, tightness in our jaw and even numbness into our hands. Learn about shoulder mechanics and gain valuable tools to release tension and create efficiency and balance in our shoulder girdle. This webinar will focus mostly on tension release tools.

For a full experience participants will need to have a block, two tennis balls or a set of Rad Recovery Rounds, and a blanket or bath towel available.

Live or Pre-recorded

60 or 90 Minutes

Get started with virtual classes today!