Associates of the American Foreign Service Worldwide

wellness workshop

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Exercising at Home: Make it Easy, Make it Fun

AAFSW Wellness Workshop on Zoom

Tuesday, Feb. 22

10:30 – noon Washington DC time

Are you stuck at home due to Omicron, winter, or both? Are you missing out on the benefits of exercise, which as you know include more energy, better sleep, and even improved mood? 

Let’s have fun exercising together (with great music!) using the space and objects you already have (no special equipment needed). You’ll learn proven ways to make exercising at home easy, fun and motivating — and you’ll also get a great workout (modified for whatever level you are at now) during the workshop itself.

Special prize to the participant who brings the most interesting international object to use as a hand weight!

Your presenter is certified health coach, personal trainer and AAFSW volunteer Patricia Linderman. Find out more about her work at www.fierceafter45.com.

This is part of a series of wellness workshops organized by AAFSW Program Chair Sheila Switzer. The cost is $10 for AAFSW members and $15 for non-members (all funds go to AAFSW). Sign up here:  https://calendly.com/fierceafter45/exercising-at-home-easy-fun or email office@aafsw.org.  We hope to see you in this fun and active workshop!

 

Sheila Switzer

AAFSW Program Chair

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AAFSW’s Wellness Series: Holiday-Proof Your Health

Monday, Nov. 22

Noon to 1:30 Eastern time, on Zoom (bring your lunch!)

$15 ($10 for paid members), all funds go to AAFSW

 

With all the special foods, family gatherings, and extra obligations, is it even possible to manage stress, get enough exercise, and avoid packing on excess pounds between Thanksgiving and New Year’s, while still enjoying this special season?

Yes it is, and certified health coach Patricia Linderman is here to share four powerful strategies that will help you get even healthier during the next two months, while enjoying the holidays just as much — or perhaps even more than ever!

Because AAFSW’s Art&BookFair fundraiser is not possible due to COVID, we are asking for a $15 contribution ($10 for paid members) for this workshop, all of which goes to AAFSW. 

Please sign up here: https://calendly.com/fierceafter45/holiday-proof-your-health-workshop or contact patricia@fierceafter45.com with any questions. Find out more about Patricia’s work at www.fierceafter45.com .

 

We hope to see you there!

Sheila Switzer

AAFSW Program Chair

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“Turn Around the Pandemic Pounds”

An Interactive Webinar on Zoom organized by AAFSW Program Chair Sheila Switzer

Thursday, June 17

10:30 to noon Washington, DC time

Less active? Stopping by the kitchen too often for snacks? And during the pandemic we’ve all been stressed, which is a known factor in weight gain. 

Whatever the reason, if you’ve noticed a buildup of pounds and inches over the past year, especially around the waistline (where excess fat can have a negative health impact), it’s a good idea to take stock and figure out how to gently turn that trend around.

In this webinar, we’ll look at the easiest, most impactful things you can do right now to send the measuring tape in the right direction, in a healthy and sustainable way. 

It’s not a lecture but an interactive workshop where you choose the top five actions you can commit to today that will make a difference. Some of the ideas may surprise you.  

Your presenter is certified health coach and personal trainer Patricia Linderman; find out more about her work at www.fierceafter45.com, or contact her with any questions at patricia@fierceafter45.com. The webinar is free, with an optional donation to the presenter.

Please register in advance by emailing office@aafsw.org for the Zoom link.

Thank you and hope to see you there!

– Sheila Switzer

AAFSW Program Chair



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Why Willpower Doesn’t Work, and What We Need Instead 

Friday, Dec. 4, 10:30 – noon Washington DC time

An AAFSW Wellness Workshop on Zoom

 

We often assume we can rely on willpower to get us through difficult moments or temptations — and when we don’t succeed, we blame ourselves, thinking we’re just not strong enough.

But almost nobody can depend on willpower alone. Instead, people who successfully quit smoking, lose weight, or reach challenging professional goals rely on a wide range of strategies to support themselves in those key moments.

In this workshop, we’ll cover twelve powerful strategies to set ourselves up for the success we want in our lives. 

In this interactive workshop, you’ll identify where you have been relying on willpower — and sometimes not succeeding — and you’ll make specific plans to immediately start using ALL of the 12 strategies to support yourself in achieving your goals. 

Cost: Free with optional donation to the presenter.

Your presenter is habit change / weight loss coach and AAFSW volunteer Patricia Linderman. Find out more about her work at

www.fierceafter45.com.

This is part of a series of wellness workshops organized by AAFSW Program Chair Sheila Switzer. 

Please RSVP to office@aafsw.org to join us — we look forward to seeing you!   

 

Sheila Switzer

AAFSW Program Chair

 

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Exercising at Home: Make it Easy, Make it Fun

AAFSW Wellness Workshop on Zoom
Tuesday, Oct. 20
10:30 – noon Washington DC time

 

Our bodies were made to move! Movement helps us feel better and live longer — but modern life is too sedentary for optimal health. And being stuck at home during the pandemic doesn’t help!

Because of this, we need to take positive steps to nourish our bodies with the movement we need. Fortunately, this isn’t as hard as it seems — no gym membership or marathon running required! Simply engaging in a variety of natural movements every day (walking, pulling, pushing, carrying, getting up and down) boosts our health, energy, sleep and even our mood, as well as our strength, flexibility and cardiovascular fitness.

In this workshop, you’ll learn and practice easy ways to “move like a human” every day at home. Besides the direct practice during the workshop (with great music!), you’ll also receive a list of exercises you can use to create your own fun and enjoyable routines, with no equipment needed.

Cost: Free with optional donation to the presenter via PayPal.

Your presenter is certified health coach, personal trainer and AAFSW volunteer Patricia Linderman. Find out more about her work at www.fierceafter45.com.

This is part of a series of wellness workshops organized by AAFSW Program Chair Sheila Switzer. Limited to 15 participants. Sign up by emailing office@aafsw.org — we look forward to seeing you!

Sheila Switzer
AAFSW Program Chair

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Change One Habit, Change Your Life Workshop

AAFSW Wellness Workshop on Zoom
Thursday, Sept. 10
10:30 am – noon, Washington DC time
Free with optional contribution to the presenter
 
Improving a “keystone habit” can have a cascade of positive effects on your life. For instance, starting a fun exercise routine, or conquering evening snacking, can improve your mood, energy, sleep, fitness, body composition and more. Overcoming a procrastination habit can boost your productivity, self-confidence, and even your financial success.
 
But HOW can we adopt a new habit and make sure it sticks? According to the latest research on human behavior, it’s essential to use multiple approaches at the same time and not just rely on “willpower.” 
 
In this 90-minute interactive workshop on Zoom, you’ll choose one important habit you would like to adopt (or break), and you’ll learn and practice ALL the ways to set yourself up for success and actually enjoy the process (that’s a key factor!). You’ll develop your own personal plan that you can implement immediately to produce positive change in your life.
 
Your workshop leader is certified health coach and AAFSW volunteer Patricia Linderman. Find out more about her work at www.fierceafter45.com.

This is part of a series of wellness workshops organized by AAFSW Program Chair Sheila Switzer. We hope to see you there!