how to obtain your corporate key tag membership card › wp-content › uploads › 2019 › 07 ›...

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You may have joined as a group, but we would like to treat you as an individual. Please be sure to read the following

to ensure you have a worry-free visit your first time in the club. Your membership is valid at all GoodLife Fitness

locations across Canada. To start using our clubs, choose the location most convenient for you by visiting our

website: www.goodlifefitness.com. There you will find all clubs, amenities, as well as the clubs' addresses and

phone numbers. Once you have selected your club location, please call to book an appointment for your first tour of

the club and activation of your membership. We also highly recommend you book new member orientations to

ensure that you get started in the right direction to achieve your goals.

How to obtain your corporate key tag membership card

• Visit any GoodLife Fitness Club on the start date of your membership

• Indicate you are there to pick up your new membership key tag

• Complete your Corporate Induction Tour

A Fitness Advisor will provide such information as:

• How to get involved in Personal Training - Ask about the LifeChanger

• How to access our Group Fitness schedules and other class information

• How our Child Minding* (JUMP!) program works (*where applicable)

If you are a Quebec resident and will be attending an Energie Cardio location, please note the following:

You will need to provide a Registration Form to the Energie Cardio location on your FIRST visit. This form will be provided to your company

administrator by our Corporate Wellness office post your enrolment. This form includes some important information that will be completed for

you by the GoodLife Corporate Wellness associate. You will NOT be granted access without this form. If you have any questions regarding

this process please contact 1-877-348-8742.

I hope you enjoy your time at GoodLife Fitness and look forward to seeing you there!

Michael Boyce Vice President | Corporate & Business Development

OPPA To register please contact [email protected]

www.goodlifefitness.com

https://goodlifefitness-my.sharepoint.com/personal/spleterski_goodlifefitness_com/Documents/Renewals/12%20-%20Dec%2015

http://www.goodlifefitness.com/

OPPA

CORPORATE PARTNERSHIP

To join the program, complete and mail us the attached application with payment to OPPA Credit Union, 123 Ferris Lane, Barrie, ON, L4M 2Y1

* Due to large volumes of applications and renewals for March 1st 2019, please submit applications and payment no later than February 15th. Applications dated after February 15th will be processed as quickly as possible, however not guaranteed for March 1st start date.

Questions? Contact us at 1-800-461-4288 or [email protected]

Save up to 50% off regular GoodLife Fitness membership rates Access to over 250 GoodLife Fitness Clubs across Canada and over

30 Energie Cardio Clubs in Quebec State-of-the-art cardio equipment All free weights and weight machines World-renowned Group Fitness classes Professionally trained staff to assist you in achieving your goals Towel Service (where available) Child minding (where available at an additional fee) Corporate rate extended to spouse/significant other/dependents living at home Seeking a health or fitness assessment? Ask the club about a LifeChanger Great savings and benefits through our GoodLife Member Rewards Program

Visit us online for a complete list of club locations and amenities.

http://www.goodlifefitness.com

https://www.energiecardio.com/en

mailto:[email protected]

http://www.goodlifefitness.com/

https://www.energiecardio.com/en

OPPA Pro-Rated Schedule

Month Rate

January 15, 2019 $71.00

February 1, 2019 $50.00

February 15, 2019 $32.00

March 1, 2019 $495.00

March 15, 2019 $477.00

April 1, 2019 $455.00

April 15, 2019 $436.00

May 1, 2019 $415.00

May 15, 2019 $397.00

June 1, 2019 $375.00

June 15, 2019 $355.00

July 1, 2019 $335.00

July 15, 2019 $315.00

August 1, 2019 $295.00

August 15, 2019 $275.00

September 1, 2019 $253.00

September 15, 2019 $235.00

October 1, 2019 $214.00

October 15, 2019 $195.00

November 1, 2019 $173.00

November 15, 2019 $155.00

December 1, 2019 $133.00

December 15, 2019 $115.00

January 1, 2020 $93.00

January 15, 2020 $75.00

February 1, 2020 $52.00

February 15, 2020 $33.00

Includes all applicable taxes & fees

Personal Club Membership Transfer Form:

Moving to Key Account Membership Program

Please complete this form if you wish to cancel your existing GoodLife Membership payments for transfer to your

company’s Key Account program

Member Information (please print):

Company Name_________________________________

Name of Member: ___________________________________________ Email address: ______________________________________________ GoodLife Membership #: _____________Phone #: __________________ Rate currently being deducted: ___________________ Last Bi-weekly payment date ___________________ If you have other family memberships being deducted from the same bank account please complete the information below:

Name: ________________________Membership #________________ Name: ________________________Membership #________________ Name: ________________________Membership #________________ Name: ________________________Membership #________________

Please check this box if the family members listed above are NOT transferring onto the Key Account Program and membership fees are to continue being deducted from the current banking information. Rates are subject to change

Signature____________________________ Date__________________

OPPA Credit Union, 123 Ferris Lane, Barrie ON L4M 2Y1 - (800) 461-4288 or (705) 726-5656

[email protected]

MEMBER NAME:_________________________________________ Badge/WIN #:_______________________________ Address: _____________________________________City:__________________________Postal Code: _____________ Phone #: ______________________Date of Birth: _________________Email:___________________________________

□ I/We have an existing GoodLife Membership with another company or personally #___________________________

Spouse #___________________________ Dependent #___________________________ Dependent #___________________________

RENEW OPPA GoodLife MEMBERSHIP

□ I wish to RENEW an ACTIVE OPPA GoodLife Membership.

Member Name ________________________________ DOB_____________ Membership Card # __________________ Spouse Name _________________________________ DOB_____________ Membership Card # __________________ Dependent Names _____________________________ DOB_____________ Membership Card # __________________ Dependent Names _____________________________ DOB_____________ Membership Card # __________________

NEW OPPA GoodLife MEMBERSHIP

□ I wish to enroll myself as a NEW member Effective Month: ______________________, 20______

□ I wish to enroll my spouse as a NEW member Effective Month: ______________________, 20______

Name of Spouse: ______________________________________ Date of Birth: ____________________

□ I wish to enroll my dependent(s) as a NEW member Effective Month: ______________________, 20______

Name of Dependent: ___________________________________Date of Birth: ____________________

PAYMENT: □ Enclosed please find a cheque in the amount of $_______________, payable to (OPPA Credit Union – GoodLife) Mail completed form and cheque to OPPA Credit Union, 123 Ferris Lane, Barrie ON, L4M 2Y1

□ Please take the payment of $______________ from my OPPA Credit Union Account #________________________

I, (name) ____________________________________ authorize the OPPA Credit Union to take my GoodLife Membership fee from my OPPA Credit Union account on (date) __________________________________________ Signature: _______________________________________________________________________________________

Email completed form to [email protected] or mail to OPPA Credit Union, 123 Ferris Lane, Barrie ON, L4M 2Y1 IMPORTANT INFORMATION

• Please complete ALL FIELDS to avoid any delays in processing. • This is a benefit for OPPA Credit Union members, OPPA members and their *spouse/significant other and dependent children residing

with them ONLY. *Spouse /Significant other is defined as husband, wife, same sex partner, boyfriend/girlfriend (living together under the same roof)*

• Payment in form of Cheque, Money Order made payable to the OPPA Credit Union – GoodLife or a direct transfer from your Credit Union account ONLY. No Post-dated cheques please.

• NO REFUNDS PERMITTED. Memberships cannot be put on hold under any circumstances • You WILL NOT receive a membership card from the OPPA Credit Union, simply go to the gym on your start date and they will issue you a

key fob. Photo ID is required.

WORKPLACE WELLNESS

OVERVIEW

416-752-7779 | 1-877-348-8742 | http://goodlifeatwork.com

What is Your Wellness Strategy?

GoodLife Workplace Wellness is the “one-stop” resource for all your organizational health and wellness needs. Our services ensure that your wellness strategy is engaging, effective, and sustainable. Whether you are just starting out or looking to add elements to your existing program, we’re here to help.

Wellness Consulting

GoodLife’s Workplace Wellness consulting services help organizations develop their own home-grown solution for a healthier, more productive workplace. Our range of programs in combination with our expertise assist corporate clients plan and implement effective workplace wellness strategies.

Programs & Services

We work with our partners to ensure that your wellness program is strategically aligned with your business objectives. We have solutions to educate, inspire, and support your employees to maximize their health, energy, and performance.

Educational Workshops Massage Services Group Fitness Classes Meditation Classes

Health Screenings Nutritional Counseling Flu Prevention Clinics Web-Based Fitness & Wellness Programs

Educational Workshops Our wide-range of 50+ workshop topics help to raise awareness about health issues and motivate the adoption of healthy lifestyle behaviours by employees. Each one-hour workshop is presented by a subject-matter expert.

Group Fitness Classes GoodLife Workplace Wellness brings fitness classes right to your right to your doorstep. Our highly-trained and engaging staff lead programs right in your workplace or wherever your staff are located. Options include:

Bootcamp/HIIT/Interval Training Zumba, Strong by Zumba Stretch & Breathe Sessions

Energizing Stretch Breaks Yoga Pilates

Les Mills Premium fitness classes including BODYFLOW, BODYCOMBAT and BODYATTACK ***Les Mills licensing fees will apply - Non-equipment classes only***

WORKPLACE WELLNESS

OVERVIEW


Meditation Classes Practicing meditation can help us calm our mind, improve clarity and focus and let go of stress. Consider weekly meditation instruction as part of your employee development program.

Health Screenings These confidential services are available across Canada. Individual counseling is provided to the employee based on their personal screening results.

Onsite Massage Services Our team of registered massage therapists and certified massage practitioners provide relaxation, muscle and headache tension release and the reduction of stress. Chair massage or roaming massage.

Fitness and Wellness Challenges By creating your own company portal, you can offer your employees a number of interactive fitness and health challenges. Using technology in your wellness strategy is a great way to include remote workers as well as create a sense of community throughout the organization with healthy competition and interactive features.

Wellness Bundles Grouping several wellness programs offers employers the opportunity to create and customize their wellness strategy. A selection of bundles are available to kick start your program planning. Contact us to discuss which options work best for your organization.

Whether your organization is in the early stages of developing its wellness programming, or pursuing a more comprehensive strategy, Workplace Wellness is your national “one-stop” wellness provider!

Contact us today! GoodLife Workplace Wellness

www.goodlifeatwork.com 1 (877) 348-8742

Winter 2018

WORKPLACE WELLNESS

WORKSHOPS


ACTIVE LIVING 1. Deskercise ** 2. Exercise and Mental Wellness 3. Exercise in Colder Weather 4. Exercise in Warmer Weather 5. Exercise is Medicine 6. Functional Fitness

7. How to Fit Exercise into Your Busy Life ** 8. Happy Feet 9. Learn to Run a 5K 10. Walk this Way: The Benefits of Walking ** 11. 10 Steps to Improve Your Fitness 12. 5 Steps to Improve Your Fitness *

HEALTHY EATING 1. 10 Easy Steps to Improve Your Nutrition 2. 5 Easy Steps to Improve Your Nutrition * 3. Boosting the Burn: Metabolism Raisers ** 4. Brain Foods & Stress Solutions ** 5. Breakfast: Your Daily Kickstart 6. Chocolate, Sugar and other Cravings 7. Clean Eating Reboot 8. Detoxification: The Once-Over 9. Fitness Nutrition 10. Food Label Lies: Marketing Tactics Exposed ** 11. Good Mood Foods

12. Healthy Eating on the Run ** 13. Holiday Eating Survival Guide 14. Nutrition for a Healthy Heart 15. Nutrition for Shift Workers ** 16. Seasonal Eating 17. So,You “Know Your Numbers” … Now What? 18. Sugar Shockers 19. Superfoods for Super Immunity 20. Supermarket Savvy 21. Vitamins & Supplements: be informed 22. Popular Diet Trends – Healthy or Hype?

HEALTHY LIVING 1. Aging is Not a Disease 2. Back Basics: A Holistic Approach to Back Health 3. Bouncing Back: personal resilience 4. Diabetes Prevention 5. Essential Oils for Health and Well-being 6. Flu Prevention and Remedies 7. The Gut Brain Connection 8. Gut Instinct 9. Men’s Health

10. Naturopathic Medicine: Benefits and Modalities 11. Nutrition for Health Aging 12. Personal Ergonomics 13. Sitting Disease ** 14. The Whole Wellness: Mood, Food, and Attitude 15. Wellness for Shift Workers ** 16. Women’s Health 17. 10 Steps to Improved Memory *

PROMOTING MENTAL WELL-BEING

1. Keep Calm: Work On! 2. Life Balance and Happiness ** 3. Managing Stress in the Workplace 4. Meditation and Mindfulness *** 5. Meditation and You 6. Mental Health and Social Media 7. Mental Wellness at Work: moving beyond stigma

8. Mindfulness: mind-full or mind-less 9. Mind Health: building mental resilience **** 10. Stress Management in the Moment ** 11. Stress or Something Else: anxiety & depression 12. Stress & Tension Tamers 13. The Power of Sleep: from A’s to Zzzzz’s

* 30 Minute Workshop Only ***120 Minute Workshop Only

**Available in a 30-Minute Format ****Available in a 120-Minute Format

Winter 2018 1 | P a g e

WELLNESS WORKSHOP OUTLINES

416-752-7779 | 1-877-348-8742 | https://goodlifeatwork.com

Facilitated by subject-matter experts, our Wellness Workshop presentations are one hour in length allowing for content delivery and Q&A. An accompanying handout summarizing key points is available to print.

Ask about our “book 4 workshops and save $100” incentive!

1. Deskercise - ** Also available in a 30-minute format

The term deskercise refers to exercise that can be performed throughout your workday and even from your desk. Sitting for long periods of time during the day is detrimental to your health. Prolonged sitting can impair the body’s ability to deposit fat, interrupt the functioning of HDL (the healthy cholesterol), and increase one’s risk for cardiovascular disease. So even if you work out regularly, adding short bouts of cardiovascular, strength, and stretching exercises throughout the workday will help reduce sedentary behavior and improve fitness levels. 2. Exercise in Colder Weather

So you don’t like grinding out miles on the treadmill or power walking the malls, but you dread exercising during cold weather. Unfortunately, cold weather can discourage even the most motivated exercisers. And if you’re not so motivated, it’s all too easy to pack away your workout gear along with your warm-weather clothing. You don’t have to let cold weather spell the end of your exercise routines. This workshop offers tips for exercising during cold weather, so you can stay fit, motivated and warm when the weather turns chilly. 3. Exercise in Warmer Weather

You waited all winter for summer to arrive, dreaming of all the activities you could do if only the weather was nice. But now that warm weather has arrived, the extreme heat and humidity can make it difficult to spend any time outdoors—let alone exercise. While exercising in the heat is generally safe for most people, taking a few extra precautions will help you stay cool and prevent problems associated with the heat. 4. How to Fit Exercise into Your Busy Life - ** Also available in a 30-minute format

Exercise would be easier to do if we didn’t live in a society that has engineered physical activity out of our daily lives! Instead of finding excuses not to exercise, find reasons and opportunities to sneak in small bouts of exercise into things you already do in a day. Each step is in the right direction of health, weight control and well-being. This interactive workshop explores the common excuses and helps you find simple ways to build exercise into your already jam-packed life. 5. Happy Feet

Feet are the structural base of the human body, charged with the task of supporting the entire body. For many of

us they are even vital to our ability to do our jobs. How do we thank them? We call them gross, walk around in the

same old shoes for far too long, and only tend to them when something goes wrong… or when sandal season hits.




We’ll break down the inner workings of this complex system, cover what’s normal and what’s not when it comes to

your toes, and give you simple tips and lots of foot exercises to keep your feet healthy and fresh.

6. Learn to Run a 5K

Running to complete a 5K Run is an excellent goal for a new runner. It provides the racing atmosphere, sense of community involvement, and sets a reasonable physical challenge. For more experienced or longer endurance runners, 5Ks are a great way to assess real time running fitness through a yearly time trial. Attend this seminar to learn important training tips like exercises, clothing & nutrition – make your runs challenging yet safe … and fun! 7. Walk This Way: The Benefits of Walking - ** Also available in a 30-minute format

This is a great workshop to jump-start a renewed focus on walking as an ideal daily physical activity. Walking comes naturally so there is no new “skill” to learn it can be done by everyone, everywhere. This workshop explores walking benefits and goals, walking for weight loss and managing stress along with useful tips and tools-of-the-trade to keep motivated and turn up the intensity. 8. 10 Steps to Improve your Fitness

Regardless of your shape or size, physical activity has been shown to add years to your life, and life to your years. But believe it or not, the benefits of physical activity are not restricted to exercise performed in the gym. In fact, one of the easiest ways to improve your health may be through increasing the amount of low intensity physical activity you perform throughout the day. This workshop explores 10 easy-to-implement activities. We invite you to try one or two, and once they’ve become part of your routine try a couple more! 9. 5 Steps to Improve your Fitness - * This is a 30 minute Workshop

If your busy schedule restricts you to less exercise than you’re used to, don’t wait for more time, start with less. Incorporate at least ten minutes of purposeful physical activity into every day. Exercise energizes, and once you make these 5 steps a regular part of your day, you will start to feel less sluggish and more energized. 10. Exercise and Mental Wellness

Everyone knows that regular exercise is good for the body with many benefits including a decreased risk of stroke, heart disease and certain cancers. But exercise is also one of the more effective ways to improve your mental health. This workshop explores the link between exercise, mood and mental well-being. 11. Exercise is Medicine

The phrase ’exercise is medicine’ is becoming increasingly recognized as a fundamental form of treatment for various lifestyle-related diseases. Exercise, unlike drug therapy, can significantly improve multiple chronic conditions simultaneously. This workshop explores the many benefits of exercise and how exercise can prevent or improve common medical conditions.




12. Functional Fitness

Functional fitness training is about training your body to handle real-life situations. Discover how functional exercises makes different muscle groups in your body work together as opposed to focusing on specific muscles one at a time.

1. 10 Easy Steps to Improve your Nutrition

It’s easier to move individual stones than a whole mountain. Introducing small changes one step at a time will add up to improved long-range health. Presented here are easy-to-implement tips and how-to’s for a successful shape-up program. Topics include:

• Introducing more water

• Quick and safe weight loss tricks; boosting metabolism

• Adding fiber and vegetables; reaching the 5-10 a day goal

• Limiting saturated fat and sodium

• Replacing and eliminating processed meats. 2. 5 Easy Steps to Improve your Nutrition - * This is a 30 minute Workshop

It is no secret that crash diets don’t work; neither do abrupt dietary changes. Understanding how your body works and why it needs certain foods/nutrients is more likely to result in a long-term commitment to health. This workshop explores 5 easy nutrition tips that when integrated into your daily eating habits, can have a profound impact on your health. 3. Boosting the Burn - Metabolism Raisers - ** Also available in a 30-minute format While there is no magic weight loss pill, some foods can increase the metabolic rate up to 40%! This workshop addresses the burning questions about how to incorporate these foods to reach and maintain your weight goals.

• Defining metabolism and calories

• Factors influencing metabolism. Body composition (muscle vs. fat), age, sex

• Menu planning using metabolism-raising foods

• Specific foods which increase metabolism and other fat inhibitors

• Commonly asked questions

• Menu planning to incorporate burn-boosting foods

4. Brain Foods & Stress Solutions - ** Also available in a 30-minute format Specific food combinations can enhance or reduce brain power and stress levels. Learn how various foods affect your brain and how to put them to proper use. The first half-hour emphasizes how to eat to sharpen brain power:

• Nutrients required by the brain – carbohydrates, B vitamins, amino acids




• Definition and review of neurotransmitters; Tryptophan vs. dopamine

• Meal planning, antioxidants, stimulants, supplements – effects on cognition The second half hour’s focus is about eating to reduce stress:

• Physiological reactions to stress; effects on digestion

• Foods that stress vs. support the endocrine & nervous systems; Protocols.

5. Breakfast: Your Daily Kickstart Breakfast is your daily kickstart – fueling you for the day ahead. With a great breakfast, you can manage cravings, control your appetite, maintain your energy levels and even take control of your bodyweight. In this presentation we’ll discuss the many benefits of starting your day with a healthy, hearty breakfast – and what, specifically, your morning meal should consist of for optimal energy and vitality through the day. 6. Chocolate, Sugar and other Cravings Suffering from a lack of willpower? The craving brain is not as complicated as we once thought. This workshop unveils fascinating new findings about food cravings, addiction, allergies, and the immune system’s involvement. 7. Detoxification: The Once-Over

Facilitate weight loss and improve overall health by cleansing your body. Learn simple and safe approaches to cleansing and stimulating major organs (liver, colon & kidneys) and various systems (e.g., blood, lymph, parasites).

• Examine the definition of detoxification and the various forms of cleansing

• Review of the major organs and systems to detoxify including the colon, liver and lymphatic system

• Learn safe detoxification techniques and protocols, for example, herbal remedies, skin brushing, juicing and self-massage

• Preparing for detoxification – the ideal diet and protocols to follow before and after the detox phase

• What one can expect (reactions – physical, emotional)

• Possible contraindications. 8. Fitness Nutrition

We've all seen the pie chart: fitness makes up 20% of the effort of our wellness goals, while nutrition holds court with an impressive 80% influence. In fact, what you eat and how you exercise work in concert with each other to bring you closer to your health and wellness goals. There is a lot of information floating around out there, and this presentation aims to simplify the science of sports nutrition: when and what to eat to help efficiently and effectively fuel you toward your specific needs and goals.

9. Food Label Lies: Marketing Tactics Exposed - ** Also available in a 30-minute format

Do you recognize the ingredients ‘DATEM’ or ‘mono- and diglycerides’ from food labels? Did you know that these ingredients are fats – in fact, they are trans fats – but they are not included on the Nutrition Facts label? Do you know how bread and other white flour products are made? The bleaching process involves the use of chlorine




dioxide and other dangerous (and in some countries, illegal) substances! This eye-opening session reveals the hidden chemicals in our everyday foods, including many that are not listed on food labels. 10. Good Mood Foods

Research shows that probiotics can have a tremendous impact on your disposition since the ‘good bacteria’ in the gut are just as responsible for producing brain chemicals (like serotonin, the ‘good mood’ neurotransmitter) as your brain is. Learn more about this and the role of many more foods and nutrients scientifically proven to improve mood and attitude in this fascinating one-hour session. 11. Healthy Eating on the Run - ** Also available in a 30-minute format

No time for healthy eating? Think again! Lack of time can be an obstacle to good health. With a little knowledge and creativity nutritious meals for the whole family can be prepared with little effort. Topics include:

• Essential nutrients - a quick review; processed vs. natural foods

• Getting the most (nutrients) from the least – choosing nutrient-dense foods & healthy cooking techniques

• Take out: healthier fast food choices, Shopping & stocking – creating a shopping list 12. Nutrition for a Healthy Heart

Heart disease is the number one killer in North America accounting for 43% of all deaths. Sadly, 50% die from the first heart attack. Unfortunately, most are not aware of their condition until a heart attack occurs. It is believed that we can reduce our risk of heart disease by taking a preventative approach, but what does that mean? This workshop explores major risk factors (diet, weight, exercise) with general and specific dietary recommendations for prevention. 13. Nutrition for Shift Workers - ** Also available in a 30-minute format

Currently more than 20% of North American Workers are employed as shift-workers. Healthy management of a shift workers’ diet takes some knowledge and work, but once mastered can improve sleep, energy, and overall health. Learn key issues related to the shift-workers lifestyle and useful strategies for healthy eating, sleep enhancement and maximum productivity during waking hours. This workshop reviews:

• Performance & safety issues; Health problems associated with shift-work

• Sleep, circadian rhythm and sleep/wake cycles

• Shift-work & diet; practical suggestions – when & what to eat for breakfast, lunch, dinner, snacks

• Individual and organizational strategies for managing shift-work

• Solutions for managing the health and lifestyle issues. 14. Seasonal Eating

It's a phrase that conjures up images of healthy, nourishing, sustainably-sourced food... but what exactly is "eating seasonally" in what ways can it benefit us, nutritionally; and how the heck are we even supposed to do it when almost half of our Canadian calendar year is spent under ice and snow? In this 60-minute workshop we'll touch on




the many ways seasonal eating benefits us, body and spirit, and offer up some simple tips to get the most out of food when it’s at its peak of freshness.

15. So, You “Know Your Numbers” ... Now What?

An adaptation of the ‘Eating for a Healthy Heart’ workshop, this session has been modified for post-biometric screening and covers all aspects of cardio-metabolic health. Once participants have received their biometric data, many organizations end their support there. Employees don’t know where to turn for advice or help. This workshop provides practical advice on how to mitigate the risk factors associated with:

• Metabolic syndrome

• A high BMI

• High blood sugar levels

• Hypertension

• Heart disease biomarkers: CRP, cholesterol & triglycerides

• Discusses the role of exercise in all of the above 16. Superfoods for Super Immunity

Can superfoods make you super human? Not likely, but many foods and ingredients have been scientifically shown to reduce inflammation, protect against cancer and heart disease, and slow the aging process. This session reviews the health benefits of some of the most powerful edibles, including turmeric, cocoa, seaweed, cultured foods, and hemp, and explores new and upcoming food trends such as collagen, phytoplankton, and entomophagy (eating crickets and other insects). 17. Supermarket Savvy

Knowing how to negotiate the supermarket aisles for the healthiest food choices in the least amount of time is a challenge for many. There are, however, tips and techniques that can have you in (and out) with whole, nutritious, and delicious ingredients to satisfy your family’s hunger. This workshop takes you up and down the supermarket aisles looking at everything from produce to dairy to frozen foods and more! 18. Vitamins & Supplements: be informed Are you getting the most out of your supplements? Thousands are available. How do you know which are right for you? Be nutrient savvy. Discover how, when & for what reasons to take supplements and where to find those nutrients in food. This workshop will cover:

• Do I even need supplements?

• The functions, food sources, and proper supplementation protocols for vitamins and minerals

• More is not better - Recommended dosages

• Spinning the bottle - quality, excipients, manufacturing, and storage.

• How and when to use supplements therapeutically for specific symptoms and health concerns.

• Supplement combinations to maximize absorption.




19. Sugar Shockers

Did you know that a large flavoured coffee provides six teaspoons of sugar—the same amount found in a chocolate bar? Six teaspoons of added sugar per day is the new limit recommended by the WHO to manage blood sugar, reduce your risk of becoming overweight or obese, and keep LDL and triglyceride levels at bay. This eye-opening workshop reveals hidden sources of sugar found in foods and beverages, and teaches you to recognize sugar sources on an ingredient list. 20. Clean Eating Reboot Finding the diet style that’s best for your body can be confusing, but it shouldn’t be. Fat-free, low-calorie or fad diets restricting entire food groups can leave you feeling frustrated and hungry. This exciting workshop introduces the most balanced approach to a healthy diet—clean eating. The simple principles of the clean eating lifestyle is the safest way to reduce body fat and weight, increase your energy and supercharge your health. Easy to follow meal plans are included to get you started and keep you on track. 21. Popular Diet Trends – Healthy or Hype? Have you tried any of the latest diet trends? With a variety to choose from—vegan, ketogenic, paleo, intermittent fasting, gluten free, and low-FODMAP–-how do you know which is right for you (if any)? The new diets challenge previously accepted notions about nutrition by suggesting that fat is not the enemy, or that fibre-rich foods may not be suitable for everyone. This session cuts through the noise by outlining the pros and cons of each diet, and describing the most current research in support of (or against) each. 22. Holiday Eating Survival Guide The festive and New Year season often sees a 5-pound weight gain. What with all those gravy-ladened meals, hors

d'oeuvres and tempting sweets. Social events always seem to interfere with the best eating intentions. Learn how

to enjoy these events without ‘blowing your diet’. We'll even throw in a few recipes to get you started.

1. Aging is Not a Disease

This workshop explores both myths and realistic expectations associated with aging and offers suggestions on how to maintain vitality throughout your life. As your body ages, you can expect gradual changes. How and when your body ages depend, in part, on your family (genetic) patterns of aging but your lifestyle choices have a more powerful impact on how well your body ages. A healthy lifestyle may slow many of these normal effects of aging. Some age-related complaints are common, and some symptoms aren’t caused by aging at all. The importance of a proactive and preventative approach to our health as we age is clear. After all, the clock keeps ticking.




2. Back Basics: A Holistic Approach to Back Health

Is it any wonder that the vast majority of incidental absences and workplace injuries are musculoskeletal in nature? And, that if you delved deeper into the presenting issue you would likely find back pain or injury as the culprit. This workshop helps employees understand the role that their back and spine play in overall health and vitality and shares strategies for improving and maintaining optimal back health. Topics of discussion include:

• The importance of posture

• Aging, sleep and the spine

• Back sprain versus strain and other common ailments

• Everyday activities that put the spine at risk

• Strategies to prevent pain and injury while driving, lifting, sitting and more! 3. Bouncing Back: personal resilience

Have you ever known anyone who seems to sail through rough times? Whether they experience job loss, financial set-backs, or health issues, they seem to bounce back. What is it that sets these people apart? Resilience is the ability to cope with stress and crisis, and rebound quickly. Highly resilient workers are able to cope well with high levels of on-going, disruptive change. They are able to change to a new way of working when the old way is no longer possible. They sustain good health and energy when under constant pressure. Discover proven strategies in this workshop designed to help your associates develop their personal resiliency. 4. Diabetes Prevention

Type 2 Diabetes is preventable. According to the Canadian Diabetes Society, there are more than 9 million Canadians living with diabetes or pre-diabetes. Understanding risk factors, metabolic syndrome and complications that arise with Diabetes can help us understand the importance of taking steps to prevent and manage this disease

5. Flu Prevention & Remedies When flu season is upon us, prevention is your best defense. The flu is a contagious respiratory illness caused by influenza viruses and can cause mild to severe illness. Learn how to stay well and avoid common ailments as well as proper treatment options. 6. Gut Instinct

It is said that you are what you eat, but more accurately, you are what you digest. When digestion is impaired, the

body has trouble absorbing nutrients. This session takes you on a tour of the digestive system, teaching you how

to optimize each step of the process and discussing natural remedies for common digestive disorders along the

way.

7. Men’s Health Historically, women have tended to be the caregivers and gatekeepers for the health of their family members. But with changing dynamics of the family and greater general awareness of health risks, more men are taking




ownership for their own health and well-being. Are you one of them? This workshop, delivered by a male facilitator, is designed to help men understand the importance of being in control of their health and offers tips and strategies for improving and maintaining their health ... all from a “no bull” male perspective. 8. Naturopathic Medicine: Benefits and Modalities

“Body, heal thyself.” Naturopathic medicine can best be described as “whole person” care. With their first four years of training the same as allopathic medical doctors, naturopathic doctors continue their studies in natural healing, nutrition, botanical medicine, counseling and bodywork. Treating the root cause and not just the symptoms is a differentiating model of care for the N.D. community. In this workshop, you will be introduced to:

• Illness prevention through natural therapies

• Integration of scientific knowledge and with traditional healing

• Principles of naturopathic medicine

• Modalities that comprise whole person approaches to diagnosis and treatment (e.g., physical medicine, homeopathy, botanical medicine, acupuncture, clinical nutrition and diet, hydrotherapy and lifestyle counseling)

9. Personal Ergonomics

The purpose of ergonomics is to reduce or eliminate injuries and illnesses that can result from stress on muscles, nerves, and joints. Ergonomically related disorders occur to all types of workers, from laborers to office personnel. In addition to corporate ergonomic programs, employees themselves can often help reduce their risk factors by learning and practicing basic ergonomic principals. During this workshop you will:

• Understand the importance of good workplace posture

• Review how mal-aligned joints and ligaments can result in strain and injury

• Reduce risk factors by learning and practicing basic ergonomic principals such as ergonomic setup and postural balance

• Practice helpful exercises designed to reduce repetitive strain or cumulative trauma

10. Sitting Disease - ** Also available in a 30-minute format

We are now familiar with “Sitting is the new smoking”. Today more than ever, people are working long hours while sitting at their desks without getting up for breaks or to move much or walk around. Regular movement is a key component of a healthy work day, along with healthy food choices and regular “stress breaks”. This workshop explores the harmful metabolic impacts of sedentary behaviours and offers tips and techniques for reversing sitting disease.

11. The Whole Wellness: Mood, Food, and Attitude This workshop is an all-encompassing, high-level talk about the connection between body and mind, featuring snapshots of some of the biggest mind-body wellness topics today, including sleep, stress, the gut-brain axis, food sensitivities and more. Attendees will learn how the body is meant to work optimally; how some of our diet and lifestyle habits “get in the way” of this ideal, homeostatic functioning of the body; and how we can turn it around via nutrition, supplementation and lifestyle support.




12. Wellness for Shift Workers - ** Also available in a 30-minute format

Society has embraced the 24/7 economy and, as a result, shift work is a reality of life for three out of every 10 employed Canadians and their families. This has created a demand for constant staffing and, for many, working nights actually helps with facilitating continuing education, meeting childcare needs, or generating extra income. Still, without a dedicated effort to find balance, being out of step with both natural and social rhythms can have a serious effect on work performance and physical and emotional health. This workshop attempts to enhance all aspects of life – the physical, emotional, and mental. This all-encompassing approach to health and wellness includes strategies to improve life at home and at work.

13. The Gut Brain Connection New research shows that the gut microbiome plays such an important role in anxiety, depression, mood, and maintenance of mental health, it is often referred to as ‘the second brain’. Since nutrition is the largest deciding factor for the health of the microbiome, what you eat has a profound impact on mental health. This workshop identifies the specific foods known to improve gut ecology and enhance brain health, and presents easy ways to introduce them into your diet.

14. Women’s Health

This workshop explores a whole-body approach to some of the top women’s health topics:

• Estrogen dominance: managing hormonal shifts and imbalances

• Bone health: maintain your bone density

• Heart health: rates of heart disease in women have been on the rise. With nutrition, supplement, fitness, and lifestyle recommendations, you’ll gain an understanding of how best to support your body and mind in a happy, healthy way as you navigate the often confusing map of women’s health.

15. 10 Steps to Improved Memory - * This is a 30 minute Workshop

Do you have difficulty remembering names, appointments or recent conversations? Do you walk into a room and

forget why you entered? Memory lapses can be both embarrassing and troubling. But a few slip-ups don’t doom

you to a future of forgetfulness. Incorporating memory aids and mental dexterity exercises into your life can help

improve your memory and ensure that you stay “sharp as a tack” as you age.

16. Essential Oils for Health and Well-being

Did you know that essential oils can help you relax or sleep, or improve your skin or digestion? Their benefits go well

beyond a pleasant smell. Whether you are new to essential oils and aromatherapy or not, this workshop will help

you learn new ways to incorporate the oils into your life to support the health and wellness of your entire household

in safe and effective ways.




17. Nutrition for Health Aging

Healthy aging is more than extending life span. It’s about living a healthier, more active life and preventing the onset

of chronic illness. New studies show that nutrition, physical activity, and lifestyle play a vital role in long-term

physical and cognitive health. Suitable for any age group, this session outlines simple changes known to help

manage insulin and stress hormones, reduce inflammation, and increase collagen production to slow the clock and

improve quality of life as we age.

1. Life Balance and Happiness - ** Also available in a 30-minute format

Life balance and personal happiness do not necessarily depend on earning more money and being successful at work or in business. Other things can have a much bigger impact on our well-being. This workshop explores how our age and “life stage” affect what makes us happy and balanced, as does our personality, our upbringing and life experiences. Life balance is ever changing and there is no single model that is right for everyone. 2. Managing Stress in the Workplace

While some workplace stress is normal, excessive stress can interfere with your productivity and impact your physical and emotional health. Your ability to deal with it can mean the different between your success or failure. You can’t control everything in your work environment, but that doesn’t mean you’re powerless – even when you’re stuck in a challenging situation. Finding ways to manage workplace stress isn’t about making huge changes or rethinking career ambitions, but rather about focusing on the one thing that’s always within your control: you.

3. Meditation and You

This interactive workshop will uncover the body-mind-spirit benefits of integrating meditation into your daily life. Meditation is a mental discipline by which one attempts to get beyond the reflexive, “thinking” mind into a deeper state of relaxation or awareness. Once viewed as solely a spiritual practice, enlightened workplaces have started to value this practice as an important relaxation, refocusing and stress management tool. This workshop may also serve as the kick-off or introduction to facilitated meditation classes.

4. Mental Health and Social Media

The utilization of social media such as Facebook, Twitter, Instagram and Snapchat has increased dramatically in recent years. More people are working online, media streaming, and social media with an increasing over-reliance on the Internet. This workshop explores how social media can positively impact your mental health as well as social media’s negative impact on our psychological well-being.




5. Mental Wellness at Work: moving beyond stigma

With 1 in 5 Canadians experiencing a mental illness in any given year, we know that 5 in 5 people are affected by this illness. We will learn the basics of mental wellness and explore ways we can promote our own, personal mental wellness. There are many myths or mistruths about mental illness that we will de-bunk. We will explore some signs and behaviours in the workplace that might indicate that we or one of our co-workers may be experiencing mental health challenges. Noticing is one thing. Taking action means learning how to have sensitive conversations, knowing your responsibilities and boundaries along with knowing what programs and services are available to you to help others; or, help yourself. 6. Mindfulness: mind-full or mind-less

We live in a fast-paced world with endless amounts of stimulation competing for our attention. In any moment, we are in either a mindful or a mindless state – either paying attention or caught up in thoughts that keep us from being present. Mindfulness is a tool to help you focus on what is important, enhance the way you pay attention, manage your emotions and stress, and strengthen your ability to engage in the present moment (not rehashing the past, nor projecting the future). 7. Mind Health: building mental resilience * This is a 60-minute presentation

Mental fitness is as important to the body as physical fitness. Possessing good mental health allows us to be creative, to use our mental abilities to the fullest extent, make the most of opportunities and fight stress. Practicing mental fitness daily will help you achieve and maintain a mentally healthy state. This workshop explores 12 techniques to develop mental fitness. 7. Mind Health: building mental resilience * This is a 120-minute presentation

You never know what life will throw your way. Resilience is the capacity to adapt or recover in the face of adversity. When you have resilience, you tap into inner strength that helps you rebound from a setback or challenge. Resilience won't make your problems go away — but resilience can give you the ability to see past them, find enjoyment in life and better handle stress. If you aren't as resilient as you'd like to be, you can develop skills to become more resilient. This workshop explores every day strategies – including meditation and mindfulness - as participants work through a reflective workbook.

8. Stress or Something Else: anxiety & depression

“I’m so stressed”, “it’s been a stressful day”. These statements are all too common these days. But what is stress and what are the warning signs that our personal coping strategies may no longer be working. In this workshop, participants will:

• Discerne the difference between stress, anxiety and depression and identify triggers

• Learn where to go for help at home, at work and in the community

• Discover how exercise and physical activity can help




9. Stress & Tension Tamers

Everyone’s perception of stress is different – what motivates one person might be terrifying to the next. And, in a similar manner, everyone responds differently to the wide-array of coping strategies that are available. So, having a variety of tools and techniques available in your personal “stress management toolbox” becomes very important when life throws you a curve ball. This interactive workshop explores the warning signs of stress overload and offers practical strategies to help you “tame” the tension.

10. Stress Management in a Moment - ** Also available in a 30-minute format

An important first step in a personal stress relief plan is to have one or two quick stress relief strategies that can help you relax your body or de-stress your mind in order to reverse your body’s stress response so that you can think clearly and avoid the negative effects of chronic stress. This fun and highly interactive seminar explores the different types of stress and intervention strategies. It offers coping skill development through a series of personal stress reducing activities that can be accomplished in 1-minute. These stress relief activities, once mastered, should enable you to de-stress quickly so that you can move on with renewed clarity and energy. 11. The Power of Sleep: from A’s to Zzzzz’s

If you have trouble sleeping, you’re not alone. As many as one in three Canadians suffer from insomnia. Sleep deprivation is an unrecognized cause of many problems, such as accidents, illness, and poor job performance. Find out how your sleep habits are affecting you, and how to get a good night’s sleep. 12. Keep Calm: Work On!

Most of us have experienced that sickening moment when you realize you’ve made a serious mistake. At some point, we’ve all felt that rising tide of dread and panic. Mistakes and pressure are inevitable; the secret to getting past them is to stay calm. Stress is an opportunity for personal growth and this workshop explores ways to keep calm in times of stress or anxiety. 13. Meditation and Mindfulness * This is a 120-minute presentation

Meditation and Mindfulness are scientifically validated practices that help you focus on what’s important, enhance the way you pay attention, calm fears and anxiety, reduce stress and strengthen your ability to engage in the present moment. These techniques help ground us in knowing why we are doing what we do. It can help us live a life based on the qualities you want to cultivate in yourself and qualities you want to see flourish in the world. Learn how Meditation and Mindfulness can help you be more present.