Women's  Wellness Workshops

Overview: This interactive workshop will help women take stock of their current state of health & wellness and envision the positive health changes they want to make. We will explore a simplified path to achieving these positive changes. 

Topics: motivation, prioritizing health goals, knowledge gaps, SMART goals, overcoming obstacles, and how our mindset impacts the challenges we face. 

Outcome: Women will leave armed with a repeatable, strategic plan that empowers them to start on their own path toward sustainable, positive change. 

➡️  Activity: Women’s Health Wheel & Wellness Worksheets  

Overview: In this workshop, women will explore the four essenital health pillars. They will learn why these pillars are important, how they are interconnected, how they change as we age, and how they impact our overall wellness -- both positively and negatively.

Topics: exercise, nutrition, sleep, & stress management

Outcome: Women will leave with a robust understanding of the four main health pillars, identify their personal “gaps”, and develop strategies to create sustainable, positive health changes.  

➡️  Activity: Identifying knowledge/planning gaps within the 4 Health Pillars. Develop a personal list of strategies for positive change. 

Overview: Women will explore the components of fitness and consider how bone health, osteoporosis, and sarcopenia impact us as we age. They will learn how resistance training can help with bone health, strength, and metabolism.

Topics: strength, mobility, cardio, metabolism, & longevity 

Outcome: Women will leave with a clear understanding of the importance of maintaining both bone and muscle health as we age. They will gain practical knowledge and the confidence to begin making the positive fitness changes that are right for them. 

➡️   Activity: Identify knowledge/planning gaps with fitness. Complete a (written) fitness assessment.

Overview: Women will explore how our nutritional needs change as we age. We will review macronutrient requirements, fiber, and inflammatory foods. We will consider how protein impacts muscle growth and learn how to read labels (looking for Ultra-processed Foods -UPF). Finally, we will learn how to change our mindset about food. 

Topics: macronutrients, fiber, Inflammatory foods, UPF, mindset, food as fuel

Outcome: Women will leave with a solid understanding of how nutritional needs change as we age. They will learn how to fuel their body properly and how simple changes can improve their nutrition (and their health!) 

➡️  Activity: Identify knowledge/planning gaps within our nutrition. Build a macronutrient-forward meal plan and/or take a UPF quiz.

Overview: Women will explore how sleep, recovery, and restoration impact our health. They will consider various recovery techniques, as well as sleep hygiene, that improve sleep quality and reduce nighttime waking.

Topics: recovery, sleep, sleep hygiene, night-time waking, wearables, weight loss/muscle gain 

Outcome: Women will leave with a solid understanding of how sleep impacts our overall health and how sleep needs change as we age. They will learn simple changes that can positively influence the quality of their sleep and recovery. 

➡️  Activity: Identify knowledge/planning gaps regarding sleep. Take a sleep assessment.

Overview: Women will explore the impact of stress on physical health. They will identify personal stress triggers and responses. They will learn strategies for improving stress management. 

Topics: stress-management tools, breathwork, meditation, relaxation techniques & yoga

Outcome: Women will leave with a solid understanding of the impact of stress on our health. They will learn simple techniques that positively influence mental well-being and stress management.  

➡️  Activity: Identify knowledge/planning gaps regarding our ability to manage stress. Stress trigger exploration & introduction to breathing techniques.