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WELLNESS

Personal health and wellness is a key to success in both work and life. Lara works with individuals and organizations in the private, public, and non-profit sectors to help them improve their health.

Lara’s wellness services include:

Workshops and retreats in collaboration with Shelley Wallace and
   Lori Duggan. Click here for more information about services available.

Coaching managers and supervisors working to be healthier leaders.
  Contact Lara to discuss what she can do for you.

Columns and newsletters. For a sample, read Lara’s lawyer column
   "Healthy Workplace, Successful Workplace”.

Individual, group, corporate, and family yoga classes. Click here for a
   class schedule.

Want to get started on your own path to a greater sense of well-being? Lara recommends these quick tips for your work day:

Take breaks from your work. You may not have time for an hour-long lunch break, but you know your productivity will increase with even a small break.

Get your body moving. If your work involves sitting in meetings or at a computer most of the time, it’s important to get your body moving. With an improved flow of energy, your mind will feel clearer and you’ll be more effective completing your tasks. Go for a walk or do some stretching. Simple stretches include:

           Gentle back twists: While seated in a chair, place both feet flat on the             floor. Then put your hands on your right thigh as you inhale and slowly             turn to look over you right shoulder as you exhale. Repeat on the left
            side.

           Side stretch: While seated in a chair, place both feet flat on the floor.
            Then place your right hand on your waist. As you inhale, raise your left
            arm overhead, then exhale and reach your left arm to the right.
            You will feel a gentle stretch along the left side of your body. Repeat
            on the other side.

          Hip stretch: While seated in a chair, place both feet flat on the
            ground. Then take your right foot and place it on your left thigh.
            Sit up straight as you inhale, then keep you back flat and slowly lean
            forward as you exhale.

           Shoulder rolls: While standing or seated, place both feet flat on the
            floor. Then slowly roll your shoulders up towards your ears as you
            inhale. Then gently roll them towards your back and down as
            you exhale.

           Neck release and stretches: While standing or seated, place both feet
            flat on the floor. As you exhale lower your chin towards your chest.
            As you inhale, raise your head back up. Then exhale, and reach forward
            with your chin. Bring your chin back to neutral. Pretend you have a
            pencil on the end of your nose and draw circles with it. Reverse the
            direction of the circles.

Breathe. Take full deep breaths to get energy flowing and clear your mind. Add a little movement to enhance the benefits. Sit or stand with your feet flat on the floor and your arms down at your side. As you inhale, slowly raise your arms up at your sides so your fingers are reaching to the ceiling. As you exhale, slowly lower your arms back down to your sides.

Eat some brain food. Sometimes it’s easy to get immersed in your work and forget to eat. A quick snack of high energy food will fuel you to keep going after a short break. Try snacks like yoghurt with blueberries, baby carrots and red pepper strips, or an apple. Avoid foods such as muffins, granola bars, and candy bars which are full of sugar – you’ll get a quick high and then crash.