March 2023
ACTIVITIES
Green Smoothie Demo with Lindsey
Thursday, March 30 from 12-12:15 p.m. CT
Come blend-a-long as WFHTN Wellness Coordinator and Registered Dietitian Lindsey Joe shows you how to make a simple green smoothie.
Supplies & Ingredients Needed:
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Blender
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2 cups raw spinach leaves
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2 cups water
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1 cup frozen mango
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1 cup pineapple
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2 frozen bananas, sliced
Every Thursday: Department of Education Meditation Break
Thursday, March 2, 9, 16, 23 and 30 from 11:15-11:30 a.m. CT
Give your mind a break with the Department of Education Wellness Council every Thursday on Microsoft Teams! You can expect a livestreamed meditation video handpicked by TDOE Wellness Council members.
WORKOUTS
Stretches for Better Sleep
Friday, March 24 from 10-10:15 a.m. CT
Ready for a stretch break to help you relieve tension and sleep better? Wellness Coordinator and Certified Yoga Teacher Kristina will lead a stretch and relaxation session for ALL fitness levels. This session will include some stretches on the floor. (Modifications will be offered.)
Attire: Anything you can move in!
Equipment Needed: A chair without wheels, a yoga mat or blanket is helpful, or a clean open floor space.
Every Monday: Yoga for All with Sophia
Monday, March 6, 13, 20 and 27 from 12-12:15 p.m. CT
Join this 15-minute live, virtual, seated yoga class each week that’s suitable for beginners and relaxing for all fitness levels.
This class is brought to you by volunteer certified yoga teacher and state employee Sophia DeMarse in partnership with Working for a Healthier Tennessee.
Attire: Anything you can move in
Equipment needed: Chair or mat
Download the calendar series
Every Tuesday: Dance Break
Tuesday, March 7, 14, 21 and 28 from 11:45-12 p.m. CT
Join this 15-minute live, virtual dance class each week that’s fun for all fitness levels.
This class is brought to you by volunteer dance instructors and state employees Adrienne Hackney, Denise M. Galben, Kendra Thomas, Lara Gill and Robin Littlefield in partnership with Working for a Healthier Tennessee.
Attire: Anything you can move in
Equipment needed: Nothing, except plenty of space to move around
Download the calendar series
Every Wednesday: 10-minute Fitness Break
Wednesday, March 1, 8, 15, 22 and 29 from 11-11:10 a.m. CT
This class is brought to you by the Department of Human Services Wellness Council.
Attire: Anything you can move in
Equipment Needed: Varies
Every Wednesday: Yoga for All
Wednesday, March 1, 8, 15, 22 and 29 from 12-12:15 p.m. CT
Join this 15-minute live, virtual, seated yoga class each week that’s suitable for beginners and relaxing for all fitness levels.
This class is brought to you by volunteer certified yoga teachers and state employees in partnership with Working for a Healthier Tennessee. Each class will be led by a different yoga instructor: Denise Galben, Kristina Giard-Bradford, Lara Gill or Sophia DeMarse.
Attire: Anything you can move in
Equipment needed: Chair
Every Thursday: Department of Children’s Services Fitness Break
Thursday, March 2, 9, 16, 23 and 30 from 11-11:15 a.m. CT
Give your body a break with the Department of Children’s Services Wellness Council every Thursday on Microsoft Teams! You can expect a livestreamed workout video handpicked by DCS Wellness Council members.
Attire: Anything you can move in
Equipment needed: Varies (None to light/medium hand weights)
Every Friday: Yoga: Core & More
Friday, March 3, 10, 17, 24 and 31 from 12:15-12:45 p.m. CT
Join this weekly 30-minute live, virtual yoga class that has extra emphasis on your core! It’s suitable for all fitness levels. The only equipment recommended is a mat.
This class is brought to you by volunteer certified yoga teachers and state employees in partnership with Working for a Healthier Tennessee. Each class will be led by a different instructor: Denise Galben or Lara Gill.
Attire: Anything you can move in
Equipment needed: Mat
April 2023
CHALLENGE
Bloom into Spring
April 10-May 7
The temperatures are rising and the flowers are blooming, so let's get moving! Join this steps challenge and see how much you bloom over the next four weeks. The goal is to take as many steps as YOU can each week. You also have the option to convert any aerobic activity you do into steps.
At the end, you'll submit your weekly step count. Five participants chosen at random will win a prize!
Are you ready to bloom into spring? Sign up for the optional Microsoft Teams chat and/or weekly communications by Friday, April 7.
Optional: You can keep track of your steps using the challenge tracker sheet.
Throughout the challenge check on your weekly step status using this graphic.
WEBINAR
Nobody Trashes Tennessee (Presented by Tennessee Department of Transportation)
Friday, April 14 from 10-10:30 a.m. CT
There are currently 100 million pieces of litter on Tennessee state roadways, and it costs TDOT more than $23 million to clean them up every year. This information was discovered during a pioneering “Visible Litter Study.” After all this research, Nobody Trashes Tennessee was created. It’s a litter prevention campaign brought to you by TDOT. It was created to raise awareness about Tennessee’s litter problem, to end littering and build state pride. Join this session to learn more about Nobody Trashes Tennessee.
ACTIVITIES
Mindfulness Break
Tuesday, April 4 from 10:30-10:45 a.m. CT
April is Stress Awareness Month. Regularly practicing mindfulness has several benefits. Mindfulness can help relieve stress, lower blood pressure, improve sleep and more. Wellness Coordinator Morgan Blake will guide participants through several simple mindfulness techniques that can be practiced throughout the day.
Meditation Break with Nat
Wednesday, April 19 from 11:30 a.m. – 12 p.m. CT
Give your mind a break with live, virtual meditation.
This class is brought to you by volunteer instructor and state employee Nat Chapman from the Department of Human Services in partnership with Working for a Healthier Tennessee.
Laughter Yoga
Friday, April 21 from 10-10:20 a.m. CT
Join us for a 20-minute laughter yoga break with Wellness Coordinator Kristina Giard-Bradford! Registration is limited to 15 participants. Cameras are required to participate.
Every Thursday: Department of Education Meditation Break
Thursday, April 6, 13, 20 and 27 from 11:15-11:30 a.m. CT
Give your mind a break with the Department of Education Wellness Council every Thursday on Microsoft Teams! You can expect a livestreamed meditation video handpicked by TDOE Wellness Council members.
WORKOUTS
Every Monday: Yoga for All
Monday, April 3, 10, 17, and 24 from 12-12:15 p.m. CT
Join us for a 15-minute live, virtual yoga class each week that’s suitable for beginners and relaxing for all fitness levels. Poses will be either seated in a chair, or standing. No special equipment or attire is needed!
This class is brought to you by volunteer certified yoga teacher and state employee Sophia DeMarse in partnership with Working for a Healthier Tennessee.
Attire: Anything you can move in
Equipment needed: Chair
Download calendar series
Every Tuesday: Dance Break
Tuesday, April 4, 11, 18 and 25 from 11:45 a.m. - 12 p.m. CT
Join this 15-minute live, virtual dance class each week that’s fun for all fitness levels.
This class is brought to you by volunteer dance instructors and state employees Adrienne Hackney, Denise M. Galben, Kendra Thomas and Lara Gill in partnership with Working for a Healthier Tennessee.
Attire: Anything you can move in
Equipment needed: Nothing, except plenty of space to move around
Download calendar series
Every Wednesday: 10-minute Fitness Break
Wednesday, April 5, 12, 19 and 26 from 11-11:10 a.m. CT
This class is brought to you by the Department of Human Services Wellness Council.
Attire: Anything you can move in
Equipment needed: Varies
Every Wednesday: Yoga for All
Wednesday, April 5, 12, 19 and 26 from 12-12:15 p.m. CT
Join us for a 15-minute live, virtual yoga class each week that’s suitable for beginners and relaxing for all fitness levels. Poses will be either seated in a chair, or standing. No special equipment or attire is needed!
This class is brought to you by volunteer certified yoga teachers and state employees in partnership with Working for a Healthier Tennessee. Each class will be led by a different yoga instructor: Denise Galben, Kristina Giard-Bradford or Sophia DeMarse.
Attire: Anything you can move in
Equipment needed: Chair
Every Thursday: Department of Children’s Services Fitness Break
Thursday, April 6, 13, 20 and 27 from 10-10:15 a.m. CT
Give your body a break with the Department of Children’s Services Wellness Council every Thursday on Microsoft Teams! You can expect a livestreamed workout video handpicked by DCS Wellness Council members.
Attire: Anything you can move in
Equipment needed: Varies (None to light/medium hand weights)
Every Friday: Yoga for All
Friday, April 14, 21 and 28 from 12-12:15 p.m. CT
Join us for a 15-minute live, virtual yoga class each week that’s suitable for beginners and relaxing for all fitness levels. Poses will be either seated in a chair, or standing. No special equipment or attire is needed!
This class is brought to you by volunteer certified yoga teachers and state employees in partnership with Working for a Healthier Tennessee. Each class will be led by a different instructor: Denise Galben, Lara Gill or Robin Littlefield.
Attire: Anything you can move in
Equipment needed: Chair