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The WHFS Health Promotion team have created an online resource to share with our clients, staff and stakeholders; our Health and Wellbeing videos. The aim of these videos is to create resources on a variety of topics that you can access from home to improve your health and wellbeing.

Week 1: The Importance of Self-Care
Week 2: Self-Massage at Home
Week 3: Guided Breathing to Stimulate your Vagus Nerve
Week 4: Posture and Pain
Week 5: Pregnancy and Postnatal Exercise part 1
Week 6: Pregnancy and Postnatal Exercise part 2
Week 7: Kids in the Kitchen
Week 8: Chair Yoga part 1
Week 9: Chair Yoga part 2
Week 10: Chair Yoga part 3
Week 11: Green Goodness salad in a jar
Week 12: Roasted Sweet Potato Dip with Pita Crisps
Week 13: Parent and Toddler Yoga


Week 1: The Importance of Self-Care

Follow along with our Health Educator and Wellbeing Practitioner Tanja as she shows you some self-care tips that can help relieve stress.


Week 2: Self-Massage at home

Loosen those sore muscles with some relaxing massage. This week’s video gives you some self-massage exercises that you can do at home to release tension in your neck, shoulders, arms and hands.


Week 3: Guided Breathing to Stimulate your Vagus Nerve

Take a deep breath in and relax. This video gives you some guided breathing techniques to help stimulate your vagus nerve, which can help calm anxiety and improve decision-making, amongst other things. (Check out more info on the Vagus nerve if you’ve never heard of it!)


Week 4: Posture and Pain

Do you spend a lot of time on your computer, phone or tablet? We often don’t realise how bending our neck to stare at a screen can affect our posture and lead to neck and shoulder pain. Let Tanja lead you through some posture correcting exercises to help reduce neck and shoulder pain.


Week 5: Pregnancy and Postpartum Exercise

This pregnancy exercise at home series is in two parts and suitable for all trimesters during and post pregnancy. Gain relief at home from common pregnancy discomforts. These exercises support your mobility, flexibility, pelvic stability, and relaxation for sleep. Keep moving, and keep healthy.


Week 6: Pregnancy and Postpartum Exercise part 2

Enjoy some gentle stretches and exercises suitable for all trimesters of pregnancy and the postnatal period, that you can do at home. ⁠


Week 7: Kids in the Kitchen

Enjoy this quick and easy 10 minute recipe – Fruit kebabs with raspberry yoghurt drizzle. This recipe is designed to get kids involved in the kitchen and to learn how to make healthy, tasty choices.

The recipe card with nutritional information can be found here.
Please see our dietitian page for more nutritional information.


Week 8: Chair Yoga part 1

Practice a pause for your wellbeing by participating in this 3 part episode of Chair Yoga. This exercise is suitable for most health conditions and is a great option if you are unable to practice on a mat, or simply need a short re-energise at your computer work station.


Week 9: Chair Yoga part 2

The second of our Chair Yoga videos focuses on “Freeing and Opening” those stiff muscles and joints. Follow along with Tanja as she takes you through some hip and back stretching exercises that you can do anytime, at work or at home.
Make sure you have plenty of space around you to move!


Week 10: Chair Yoga part 3

Relaxation and restoration is the focus of this week’s chair yoga. Grab a blanket and take a relaxing break!


Week 11: Green Goodness Salad

In this video WHFS Dietitian Carole shows us how to make a healthy, delicious salad in a jar – full of fresh vegetables such as cucumber, zucchini, celery, avocado, fresh mint and more! Ready to take to work, on a picnic, or have at home, this salad is a winner. You can find the recipe here.
Recipes are used with permission from the www.healthyfoodguide.com.au website.
Please contact Carole if you have any further questions, or would like to book a dietitian appointment. You can also view our dietitian page here.


Week 12: Sweet Potato Dip with Pita Crisps

Enjoy this healthy, vitamin-packed snack – A roasted sweet potato dip with homemade pita crisps presented by our dietitian Carole.
Thank you to Tarin Miller from Millers pantry for letting us use this recipe.
The recipe card can be found here.


Week 13: Parent and Toddler Yoga

Parent and Toddler yoga deepens the connection between parent and child, while providing some gentle exercise and creative play that toddlers will love.

Now that you’ve had a look through our Wellbeing videos, we would appreciate your feedback by taking our brief survey here!

For more information, please contact us:
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(08) 6330 5400 info@whfs.org.au