Living Well @ Western

Earn rewards for Living Well! Watch our video about the internal wellness rewards program.

Important: To participate in our Living Well @ Western activity classes, all participants must complete a release form and send it to

June Wellness BINGO

Adopt and practice healthy habits to improve your wellbeing across the seven domains of wellness. Complete tasks and submit your notice of completion to by Monday, July 12th for your chance to win our monthly prize. Participants will also receive up to 100 points for our Internal Wellness Rewards program! Download your bingo sheet (accessible version).

Live Fitness and Fun Classes and Recorded Versions

Classes will be held through Zoom. Sessions will be recorded and available for viewing at a later date to accommodate any conflicts in scheduling. Interested in staying up-to-date with programming changes? Send us an email to request being added to our mailing list.

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.

When: Mondays from 12:05-12:45 PM; January 11-August 30

Zoom ID: 916-8055-8072

Passcode: western

Instructor: Cassie Ellis

iCalendar Download (.ics)

Additional Recorded Sessions Available for ViewingOctober 26, November 2, November 9, November 16, November 23, November 30, December 7, January 11, January 18January 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 


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.

When: Tuesdays from 12:00-12:45 PM; January 12–August 31

Zoom ID: 932-8431-2460

Passcode: western

Instructors: Angelica Lucaci

Recorded Sessions Available for Viewing:  October 27, November 3, November 24, December 1, December 8, March 9

Release, Restore, and Rest. NEW EVENING CLASS

Join Melissa on Tuesday evenings for a 40 minute practice. We’ll start with a meditation or embodiment practice. This will give you a 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 week.

When: Tuesdays from 8:30-9:10 PM; June 1-Aug 31

Zoom ID: 98575102349

Passcode: western

Instructor: Melissa Ostrowski

Recorded Sessions Available for Viewing:  June 1, June 8, June 15, June 22, June 29, July 6

10-Minute Stretch

Need a break? Join us for a quick 10-15 minute stretch from the comfort of your home or office. We will lead you through a full-body stretch that will leave you feeling refreshed and recharged.

When: Wednesdays 10:15-10:30 AM; April 7-July 28 

Zoom ID: 98948481161

Passcode: western

Instructor: Adam Craig

icalendar download (.ics)

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. 

When: Thursdays from 12:10-12:50 PM; January 14-August 26 

Zoom ID: 970-5982-4327

Passcode: western

Instructor: Melissa Ostrowski

iCalendar Download (.ics)


Additional Recorded Sessions Available for Viewing:  October 29, November 5,  November 12, November 26, December 3, December 10, January 21, January 28February 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 

FUN!ctional Fitness (no longer offered; recordings still available)

Using her unique storytelling approach, Ariana 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". 

Instructor: Ariana Crispin-Frei

Additional Recorded Sessions Available for Viewing: 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 (no longer offered; recordings still available)

This low-impact form of exercise 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! 

When: Fridays from 12:00-12:40 PM; February 5-February 26


Instructor: Jenny Goldberg

Additional Recorded Sessions Available for Viewing: February 5, February 12, February 19

Art After Dark (recorded sessions now available)

Grab your supplies and join us for guided lessons that will tap into your artistic side! In this workshop, we will explore accessible abstract techniques and experiment with colour, form, line and texture to create our own art installation! 

Materials Needed: 2-3 small canvases (12"x12"), pallet knife (or small flat-edge knife/cafe lifter), acrylic paint (6-8 colours including black and white), one large (2") brush and two smaller brushes, cup of water for cleaning, painter's tape or masking tape, string, scrap paper (minimum letter size), textured/ribbed objects you'd like to experiment with, drop sheet or newspaper 

Instructor: Kristina Bell

Recorded Sessions Available for Viewing: November 17 (landscape painting)

Western Coffeehouse (recorded sessions now available)

Take a break! Winter Wellness week is all about taking the time to focus on your personal wellness. Join Hayden over the lunch-hour break as he performs original pieces, in addition to covers from Marvin Gaye and Chris Stapleton. Sit back, relax and unwind. 


Zoom ID: 957-0809-5367

Passcode: western

When: Thursday, February 11th; 12-1PM

Musician: Hayden Glenn Wakefield

Previously Recorded Session: November 25th (Darty), December 9th (Janelle), December 23rd (Rachael), February 11 (Hayden)

10-Minute Wellness Break Videos

iCalendar Download Instructions

To import an activity class calendar in Outlook:

  1. Click File tab.
  2. Select Open & Export from left column.
  3. Select Import/Export
  4. Choose Import an iCalendar (.ics) or vCalendar file (.vcs)
  5. Find and select the .ics file that you downloaded (files located at bottom of class description)

Wellness Champions Network

Are you passionate about health and wellness? Do you believe in a holistic approach and understand the importance of developing a sound body, mind and spirit? Have great ideas on how to engage your colleagues? Sign up to be a wellness champion for your department and help us spread wellness across campus.

Videos from Mental Health Awareness Week 2021

These two videos were presentations made and recorded during Mental Health Awareness Week in May 2021. Enjoy!

Nutrition and Mental Health

Dr. Peter Lemon, Director of the Exercise Nutrition Research Laboratory at Western University highlights the connection between nutrition and mental health,while providing practical tips to improve your well-being.

safeTALK and ASIST: Program Overview

safeTalk and ASIST are two standardized training programs developed by LivingWorks and offered at Western by Western University staff. The full safeTALK s a 3-hour suicide alertness training program that introduces participants to the subject and helps you to recognize individuals needing assistance. ASIST is suicide intervention skills training that takes place over two consecutive days with a minimum of 14 hours. Join Western staff members Rebecca Smith and Leslie Gloor Duncan, for our 30-minute introduction to safeTALK and ASIST. Western hopes to be able to resume offering safeTALK and ASIST programs in the summer of 2021. In the meantime, this video will provide an introduction to the programs, and to other online resources that are available.

Additional Sources and Resources

Western Campus Recreation

Looking for ways to stay active while staying at home and working on social distancing? Sports and Recreation wants our Mustangs to be able to stay active, so our Western Campus Recreation Fitness is going LIVE on Instagram @Western_Rec with daily classes.

Employee Assistance Plan (EAP)

Your Employee (and family) Assistance Plan is called LifeWorks (formerly Morneau Shepell). Visit the LifeWorks EAP web page for details on all the services, supports and resources available to you and your family. Services include counselling which is available by phone, videoconference, secure email and chat.

Lift by LifeWorks

Learn how to access custom developed training sessions created by the world’s best trainers. Lift by LifeWorks provides a full suite of fitness offerings without ever stepping outside your house. 


The London-Middlesex chapter of the Canadian Mental Health Association (CAMH) offers a number of free workshops and events every month. Choose from activities like mindfulness, mood walks and wellness talks.

Fitness Blender YouTube Channel 

Gain access to over 600 full length workout videos for free.  There is something for everyone – from beginner to workout warrior. Most of these workouts require little to no equipment and can be done from the office or home.    

The Happiness Lab Podcast 

Based on the psychology course she teaches at Yale – the most popular class in the university's 300-year history – Dr. Laurie Santos will take you through the latest scientific research and share inspiring stories. There are 21 episodes to choose from, including bonus episodes related to the Coronavirus.

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