Thursday, April 17

Have you ever been in a fitness class wanting to work your deep core and gluts and not really understanding or feeling what you should be working or how to activate your deep core? This class is for you. Taking you through your beginner Pilates class to learn your basic techniques to carry you through any workout. Learn the difference of working in a neutral and imprinted spine and when, where and how to implement this. Do you ever find your gluts not activating during a workout, it could just be down to simple positioning and breathing to get the activation going? Maybe you're struggling with your plank position? This class will teach you everything you need to know to work on your technique. This class will teach you how to work your entire body with technique and the breathing, this class will teach you how to get the best results from your workouts. Don't miss out! For 6 weeks only.

Hit pause on your day and take some time out for yourself with a mindfulness based session of gentle stretching, explorative journaling and a nourishing meditation. You will need a journal/ notepad and pen. It is recommended that you find a quiet space to participate. The journal questions are also available as a post-session handout which is circulated after each class on Jules' weekly COA email. If you are a new attendee Jules will share the sign up link at the beginning/ end of each session.

1Sculpt Barre is our signature workout. It's packed full of dance, pilates and fitness combinations. The isometric movements combined with the cardio elements will work your body to the max but keep you feeling energised. This is a low impact class with exercises layered throughout which makes it suitable for any fitness level. This class includes body weight exercises and weighted exercises. Are you ready to get sculpted? Supplies: A ‘home’ barre [chair/ worktop]. Weights- 1.5kg/2.5kg or can use water bottles/cans etc/ mat or towel. We recommend that you wear barre socks/ grippy socks or bare feet for this class

Do you have a speech or presentation coming up that's making you nervous? Do you get anxious every time you have to speak in front of your team? Join Sarah Nichols - International Voice, Accent, and Communication Coach - as she teaches you how to tackle your next public speaking engagement with confidence. Here's what we'll cover: 1. Presence: How you show up in the room matters. Learn to cultivate an engaging presence that draws everyone in. 2. Grounding: Bring awareness to your body and self, through simple exercises, in order to feel centered, more grounded, and perhaps less nervous! Leave this class with techniques that you can use to feel more engaged, prepared, and equipped to make an impact every time you speak in front of others.

What can you do with 20 minutes? With Tai Chi, quite a lot! You don’t need any equipment or even a lot of space to enjoy this subtle workout. Tai Chi(or Taiji Chuan) traditionally is a collection of postures or “forms” that you move through in a routine. In this Flow-on-the-Go, we’ll move for 20 minutes through a series of Tai Chi forms to reduce tension, work your joints, and improve mobility. Over time, you’ll feel better and stress less. Movements will come from differentschools but mainly will follow Yang Style Tai Chi. Not sure? I get it – if you haven’t tried Tai Chi before, it may seem different. But I often compare the movements to a hike in the woods. Yoga brings students into postures that they hold in place. Tai Chi moves that balance into and between postures, so your balance flows with you. This is a small slice of time just for you,whether you’re starting out your day or smack in the middle of it. Work your body, relax your mind, and go with the flow.

Is there link between emotional intelligence and mental and physical well-being? Can you tap into the Chakras / Plexuses of the Autonomic nervous system to boost your emotional wellbeing, manage your stress levels and bring your best self forward? Come learn this ancient yet simple meditation technique that improves your behavior patterns, relationships and interactions with others. Innovate yourself!!

Come join me, Angela at Next Level Nutrition for 12 weeks of transformative insights and actionable strategies to conquer your weight loss journey like never before! In this empowering series, we'll dive deep into the three pillars of success: Consistency, Permission, and Possibility. Throughout our journey together, you'll discover the profound importance of understanding your 'why,' setting realistic expectations, and building sustainable habits that propel you toward your weight loss goals with unwavering determination. But that's just the beginning! We'll also explore the liberating concept of self-compassion, empowering you to navigate setbacks with grace while making informed choices that align with your aspirations. With a focus on conscious eating and finding balance, you'll learn to indulge wisely without compromising your progress. As we unlock your weight loss challenges, you'll master the art of self-empowerment, overcoming obstacles with newfound resilience and positive momentum. Through the power of positive thinking and actionable strategies, you'll cultivate a mindset primed for success, ensuring that every step of your weight loss journey is met with enthusiasm and purpose. Join us for this new series and embark on a path to lasting transformation that transcends mere numbers on a scale. It's time to rewrite your story and reclaim your health and happiness. Are you ready for lasting change? Week 1: "Why diets fail (and what actually works): The truth no one tells you" Discover why quick fixes leave you stuck and how mastering your mindset can be the ultimate game-changer for lasting weight loss. Week 2: "Eat more, lose more: The surprising science of energy balance" Uncover how eating smarter—not less—can help you shed pounds without deprivation or calorie-counting burnout. Week 3: "Are you really hungry? The 5-second test to stop overeating for good" Master the art of tuning into your body’s natural hunger and fullness signals to regain control over your eating habits. Week 4: "Carbs aren’t the enemy: How to enjoy bread, pasta, and potatoes while losing weight" What you'll learn: Break free from carb-phobia with this simple guide to balanced eating that doesn’t cut out your favourite foods. Week 5: "The one thing you're not eating enough of (and why it’s sabotaging your weight loss)" Learn why protein is the key to better energy, fat loss, and meal satisfaction—and how to add it effortlessly to your diet. Week 6: "Weekend weight loss traps: How to enjoy pizza and wine without undoing your progress" Stop the cycle of weekday perfection and weekend chaos with strategies for enjoying indulgences without guilt or setbacks. Week 7: "Crush cravings like a pro: 3 foolproof ways to say no to chocolate (without willpower)" Find out why cravings happen and get practical, science-backed tools to manage stress eating and emotional triggers. Week 8: "How to lose weight when you eat out every week (or love takeout)" Navigate restaurants, fast food, and travel with confidence using simple hacks that keep you on track without missing out. Week 9: "Meal prep for people who hate it: How to stay consistent in 15 minutes or less" Forget boring, time-consuming prep! Get easy strategies for planning ahead while still enjoying variety and spontaneity. Week 10: "Is your metabolism broken? The real story behind slow weight loss" Debunk the myths about metabolism and discover the daily habits that truly make a difference for your fat loss goals. Week 11: "How to stop yo-yo dieting forever: 3 secrets to keep the weight off" Transition from weight loss to maintenance with confidence, using proven strategies for long-term success—no more backtracking. Week 12: "Your weight loss blueprint: The step-by-step plan to stay on track for life" Celebrate your progress, reflect on your wins, and leave with a personalised roadmap for sustained results and a healthier you.

This class is great for all levels and will provide you with practices to improve physical and mental health, manage stress, reduce anxiety, and cultivate a relationship with your own consciousness using movement techniques, breath work, and meditation from Kundalini & Hatha Yoga and Tai Chi. The fusion of disciplines makes the exercises accessible to all and relaxing! Level: All levels/Beginner What You'll Need (5): A space dedicated to 45 minutes of self-care. Yoga mat not required. Comfortable clothes recommended. Tip: Open a window to let a little fresh air in! If it's cold, put an extra layer on.

1Sculpt Barre is our signature workout. It's packed full of dance, pilates and fitness combinations. The isometric movements combined with the cardio elements will work your body to the max but keep you feeling energised. This is a low impact class with exercises layered throughout which makes it suitable for any fitness level. This class includes body weight exercises and weighted exercises. Are you ready to get sculpted? Supplies: A ‘home’ barre [chair/ worktop]. Weights- 1.5kg/2.5kg or can use water bottles/cans etc/ mat or towel. We recommend that you wear barre socks/ grippy socks or bare feet for this class

Join us for a virtual tour of Perks at Work. Learn more how to get started, how to earn and spend WOWPoints and make the most of the program.

One class with two parts: Hiit - 25mins of High intensity training with intense bursts of exercise, followed by short, sometimes active, recovery periods and Stretch flow- Body awareness as well as elongating and stretching muscles. Hiit- 25mins of High intensity training with intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and is an effective fat burning class. Minimal Equipment needed ( light dumbbells or a range of dumbbells or just body weight ) suitable for all fitness levels. Modifications will be given if you would prefer lower impact movements. Then followed by a 15min stretch to improve posture, strength and flexibility. Stretch flow- This class promotes body awareness as well as elongating and stretching muscles. We will focus on mobility to improve performance in other workouts, as well as day to day postures, not forgetting to release stress and tight muscles, working on the body and the mind. Stretching is so important and often neglected but we all need to stretch in order to protect our mobility and to keep muscles strong and healthy. Regular stretching is so important but can feel overwhelming. You will learn proper execution and we will focus on different flows you can use daily. Come and join us for both classes or stay for one. Hiit commences at the beginning of the class, and Stretch flow 30 minutes after.

Leadership in Practice, taught by Next Jump's Co-CEOs Meghan Messenger and Charlie Kim, is a comprehensive class designed to equip leaders with the essential skills needed to navigate the ever-changing landscape of work and become the difference-makers in their organizations. This series focuses on the importance of effective decision-making in uncertainty, a critical skill for 21st-century leaders, exploring changes and trends in the market, while also covering other trending topics that drive human performance, such as self-awareness, teaming, emotional intelligence, mood, nutrition, and more. Through insightful presentations and thought-provoking discussions, attendees learn to adapt and thrive in the face of emerging challenges in the modern workplace and unlearn old habits that no longer serve them.

Join this fun and energetic dance class that will get kids up on their feet and moving. Learn exciting new skills and fun dance moves that are trending on the popular social app, Tik Tok, so you can show off your latest dance moves. Ideal for teenagers age 13+. My TikTok handle is danielledrayton123

An abridged version of our 45-minute class. Count on caloric burning, a fun mix of music and just enough to pep you up and keep you going throughout the day.

Join this fun and energetic dance class that will get kids up on their feet and moving. Learn exciting new skills and fun dance moves which will all be combined into a short routine at the end of the class. Come and learn some funky moves, dancing along to some of your favorite music. Each class is centered around a new song and is geared towards kids eight years old and above. What You'll Need: Space to move around and dance!

This is a session for those who need a little rest and reset! We will focus on anxiety relseasing poses, as well as spending longer on pranayama and meditation in order to leave feeling fresh, calm and in tune.

Hey everyone - let’s strip it back to basics and get it right! Whether you’re a woman navigating symptoms, a man who wants to support without sounding awkward, or a leader who knows silence on this subject is costing talent - this webinar is for you. In just 20 minutes, you’ll learn: • What menopause actually is (beyond the clichés) • The difference between perimenopause, menopause, and post-menopause, and why it matters • The 34+ symptoms (yes, there are more than just hot flushes) • The real impact on careers, performance, and mental health • What men, colleagues, and leaders can do to support without patronising or panicking • How to start conversations at work and home, with confidence, not cringes This is not a biology lesson. This is your ground zero reset - simple, honest, inclusive. Who’s it for? • Women (whether you’re curious, confused, or currently living it) • Men (partners, colleagues, leaders - if you care, you need to know) • HR professionals, managers, and business owners who want to build stronger, more human workplaces Takeaways: • Cut-the-nonsense understanding of menopause • Clear actions for individuals, teams, and organisations • Confidence to talk about it without tiptoeing Join me, Harleen Grover - the menopause and leadership coach, founder of The Space HQ - for 20 minutes that will change the way you think, lead, and support.

Transform Your Wellbeing with Next Level Nutrition! Ready to prioritize you and unlock your full potential? Join our transformative wellness series and gain practical tools to cultivate a positive mindset, master self-care, and harness the power of nutrition and mindfulness. Each session delivers actionable strategies to help you thrive, boosting resilience, clarity, and joy in your daily life. Don't wait to feel your best, start your journey to holistic wellness today! Spots are limited, so sign up now and take the first step towards lasting transformation. 1. Reclaiming Your Energy: Daily Habits for Sustainable Vitality Explore subtle energy drains and habits that boost physical, mental, and emotional energy (beyond just sleep and food). 2. Eating with Intention: Meal Planning Without the Overwhelm How to create flexible, nourishing meal plans that fit your lifestyle, reduce decision fatigue, and prevent "what’s for dinner?" stress. 3. Boundaries for Balance: Protecting Your Energy, Time & Priorities Learn the power of saying no, managing your calendar, and communicating needs to reduce burnout and guilt. 4. Blood Sugar Balance: Why It Matters and How to Do It Practical strategies to reduce energy crashes, mood swings, and cravings through balanced meals and snacks. 5. Body Confidence Beyond the Scale Shifting the focus from weight to strength, function, and self-respect. Includes practices for appreciating your body and reframing negative self-talk. 6. Managing Your Mind: Overcoming All-or-Nothing Thinking Helping you to identify, reframe, and release perfectionism and self-sabotage for good. 7. The Nervous System & You: Stress Recovery Strategies That Work Teach accessible tools like breathwork, movement, and micro-rest to regulate the nervous system and manage stress. 8. Joyful Movement: Making Exercise Something You Want to Do Reframe exercise from punishment to pleasure; explore playful, feel-good ways to move your body. 9. Emotional Eating: Understanding the Why & Building New Responses A compassionate look at emotional eating — what it tells us and how to meet those needs in other ways. 10. The Role of Purpose in Wellbeing: Reconnecting With What Lights You Up A values-based approach to setting goals and feeling fulfilled — especially important for women navigating midlife. 11. Time for You: Creating Pockets of Peace in a Busy Life Explore mini rituals, transitions, and slow moments to help you feel like yourself again — even on busy days. 12. Integrating It All: Your Personal Wellness Blueprint Helping you to review everything you've explored to build a sustainable, aligned plan that works for you long term.

Tai Chi Flow, Balancing Mind & Body combines the best of traditional Tai Chi (Taiji) and Qigong with modern fitness.It is a workout appropriate for everyone and will have you experiencing the flow of Tai Chi the very first class. There are no routines to learn or forms to remember and you may participate standing or seated in a chair. Follow Christine’s guided movement with sensory cueing to harmonize your mind and body and relieve stress. Tai Chi Flow is more than just exercise, it is moving meditation. Enjoy the energizing low-impact movements with a smile while improving your balance, coordination, and overall health and well-being. All Levels/Beginner What You'll Need: No equipment, mats, or floor work is required. Clear a small space wherever you are - enough to take a step or two in any direction with arms outreached. Any portion of the class may be performed seated in a chair as well. Wear loose comfortable clothing and flat shoes suitable for walking. Tip: Hydrate with water before and after class.

Challenge your mind and body with cardio choreography for all levels. The goal is not to over complicate but to challenge your cardio vascular system and spatial cognitive ability (aka your coordination). Supplies: Socks / athletic shoes, Water, Sweat towel if needed.

Energize and lengthen your muscles by adding a towel to this mat workout with Kaitlin Cotarelo! Work your entire body and leave feeling lighter, longer, and more connected!

Work shouldn’t leave you feeling emotionally drained or constantly on edge. In this workshop, Dr. Sreela Roy-Greene dives into the real causes of workplace burnout and shares proven strategies to help you manage stress, set healthy boundaries, and reconnect with what matters most. Whether you’re already feeling the signs or just want to stay ahead of them, this session offers support and tools you can actually use.

Your gut does so much more than digest food—it’s the gateway to your overall health and well-being. In this class, we’ll explore how common genetic variations can influence your microbiome, digestion, and nutrient absorption. You’ll learn practical and personalized nutritional strategies to address genetic vulnerabilities and optimize gut health. Whether you’re looking to improve digestion, boost immunity, or enhance nutrient absorption, this session will provide actionable insights tailored to your needs. Plus, join the live Q&A at the end of class to get your questions on this important subject answered. Do I need to already have DNA tested to benefit from this class? Not at all! Everyone is welcome and will gain game-changing health insights whether you have DNA tested or not. However, if you have access to allele reporting for the genes we’re discussing (see here), you’ll be able to immediately turn the information we cover into personalized, actionable strategies. If you’d like to get tested, look for any company that provides allele information as outlined in the link above, or take advantage of this Perks at Work partnership with www.snipnutrition.com using code PAW10 for 10% off.

Invite-only, small group led by Next Jump Social Capitalists Coach Macky Bergman and Mike Collette. Macky and Mike are leading the initiative on certifying Master Coaches. The intention of the small group is to teach coaches how to run 13 week PRT (Pre-Resiliency Training). Master Coaches have the opportunity of earning $400 an hour to coach PRT small groups, ranging from 1 hour a week to multiple hours per week (Level 2 and Level 3). This class is run every Thursday from 1pm ET-2pm ET in replace of LIP Extension.

Invite only workshop for those in the arena improving ability to excel using AI to build product - this is a training session to share insights, challenges, and share openly. How do we make AI decisions more transparent and use as way to build smaller high performing teams and adapt and innovate using AI to create great products and ways to automate. Interested in joining the AI Product Think Tank? Please apply here

Ready to take advantage of your employee discounts? Join our dynamic 20-minute session where we'll unveil the inside tips to getting started and the most out of Perks at Work. From unbeatable deals to hidden gems, we'll show you how to make your every dollar count. What's in it for you? • Insider Access: Get a guided tour from the experts themselves. • Live Q&A: Your questions answered in real-time. • Maximize Benefit: Learn tips and tricks to stretch your budget further

A total body fitness experience utilizing resistance bands to build muscle, burn fat, and increase endurance. Resistance bands are the best way to activate all muscle fibers as they work with your natural strength curve. They also save us from many of the injuries that can be caused by weights.

This Academic and Professional Life Enrichment Course is for older teens and young adults ages 17+ and is focused on personal mastery and upgrowth in an increasingly interconnected world. Leading and influence has become less about titled positions and more about human connection, initiative, and the ability to create meaningful impact. Leaders and influencers who inspire trust, foster motivation, and practice empathy are equipped to achieve lasting impact and success. These are characteristics that can and should be developed as every-day skills for everyone, to create a sense of purpose, enhance relationships and truly make positive impact on people and the world around us, even in small yet meaningful ways. This program addresses the foundation of impactful leadership, enabling participants to lead and influence with integrity, motivate others, and cultivate a sense of purpose and balance in their personal and professional lives. Course Description: This program emphasizes the development of Self-Empowerment, Organization, Communication, Decision-Making, Empathy, and Influence Strategies, with a focus on everyday leadership. The program aims to promote: Trust-Building – Fostering relationships rooted in integrity and respect. Motivation and Inspiration – Encouraging others to strive for their best. Confidence in Decision-Making – Making sound and timely choices. Collaborative Leadership – Leveraging teamwork over competition. Work-Life Balance – Creating harmony for oneself and one’s team. Community Engagement – Embracing service leadership to create broader impact. Recognition and Empowerment – Acknowledging efforts and rewarding growth. Topics Covered: 1. Building Trust to create impact – Establishing credibility and fostering strong relationships. 2. Motivating Others – Inspiring others to achieve shared goals. 3. Influence Strategies – Guiding others effectively without relying on authority. 4. Creating Connection - Building bridges of understanding 5. Making decisions for a team – Taking decisive action for a cause. 6. The Art of Delegation – Empowering others to take ownership of tasks. 7. Understanding Power Dynamics – Navigating structures to lead effectively. 8. Boss vs. Leader – Inspiring and leading by example. 9. Competition vs. Collaboration – Creating synergies in a team-oriented environment. 10. Creating Work-Life Balance – Maintaining equilibrium for personal and team well-being. 11. Social skills of good leaders 12. Acknowledgment and Reward – Recognizing contributions to enhance morale. 13. Service Leadership – Leading with a commitment to making a difference in the lives of others.

Yoga Nidra is a meditation practiced lying down. In a full practice, which runs for approximately 30-40 minutes, students are guided through powerful relaxation techniques such as body scanning, breath-work, and visualizations that promote deep rest, better sleep, as well as physical, mental, and emotional balance.

20 minutes of breath and energy (Qi) exercise to help restore vitality and health to your mind and body. These gentle flowing movements will activate the energy channels throughout the entire body, clearing away tension and freeing you to be more centered, focused, and energized. Movements can be practiced seated or standing, no experience is needed, all fitness levels and ages are welcome. Equipment: Wear loose comfortable clothing, flat shoes optional. Water for hydration.

After several weeks of teaching "Leadership in Practice," many attendees have requested a smaller working session to dig into specific challenges and situations leaders are currently facing. If you are interested in attending, you can apply here for an invitation: Here

Many attendees have requested a smaller working session to dig into specific challenges and situations leaders are currently facing. If you are interested in attending, you can apply here for an invitation: Here

Many attendees have requested a smaller working session to dig into specific challenges and situations leaders are currently facing. If you are interested in attending, you can apply here for an invitation: Here

Many attendees have requested a smaller working session to dig into specific challenges and situations leaders are currently facing. If you are interested in attending, you can apply here for an invitation: Here

Bring your knitting and join the COA community of knitters! This is a relaxing time to work on your project, meet fellow knitters and share ideas. Other fiber disciplines are always welcome and we have regular participants who crochet, spin, cross stitch, etc. You may want to bring an easy project so that you can chat and knit without losing your place in your patterns. If you are stuck and have questions, bring those as well! For this class, we ask every participant to turn their camera on as it’s intended for building community.

Intro to Drawing will be a beginners’ art course giving an overview on how to get started drawing basic shapes and foundational art principles

COA Coronitas is a Next Jump tradition to thank the people who helped us succeed throughout the week. We do it by sharing a Coronita (a tiny Corona beer) with them or leaving them a note on our Gratitude Wall What? Gratitude session followed by some FUN games to end your week on a high note! Why? One of the biggest things missing from working during the pandemic is social connection. Sharing gratitude at the end of the week has been shown to improve mindset and help us gain perspective. How? This is a FUN and interactive session. We encourage you to join with friends and family! For more information about how our gratitude session works and tips on creating your own gratitude session Read More

This Hip-Hop dance class will be focused on learning a fun combination of a new song. We will be working on memory and putting moves together and every week new dance moves will be added. At the end of this series, we will have a long dance to the chosen song, that we’ll be able to share with the COA world as well as our families! Come ready for some challenges and most of all come ready to HAVE FUN!

Join us for an effective guided meditation, where we unlock our potential to go beyond our thoughts and emotions to touch that deep silence and peace that exists within all of us. Research has shown that when we are able to reach the state of mental silence, where there is absence of thought, we activate our para sympathetic system which takes us into the state of rest and digestion. In this state, we recover, heal, and rejuvenate in all 3 dimensions, mental, physical, and emotional aspects. It neutralizes the effects of stress, anger, anxiety and fight or flight response mode we operate in. With all this goodness, naturally our behavioral patterns and relationships improve over time. Come, experience the power and benefits of mental silence!

A full class of just dance battles! Dance battles have been a hit in my regular hip-hop class so we decided to make a full class out of it! Each dancer can come with their own unique dance style and we will have fun battling each other and learning at the same time! I will also guide you as your teacher to help you improve at freestyle dancing for battling! Come join the weekly fun!

This class will explain the great game of chess and cover chess piece movement, basic chess rules and help students learn how to develop chess strategy and execute a plan for different parts of the game. Each session will have a brief review of piece movement and the topic covered the week before. The class will then build on concepts taught each week which include how to win a game of chess, starting out a chess game and basic chess strategy.

Get your whole body moving in just 20 minutes with this Mat workout by Kaitlin! She works on finding your elastic range so you can create length in your body. She touches on everything you need to get your body feeling great in a short amount of time!

Make amazing LEGO® creations! There are no instruction booklets in this class – you will use your imagination to build these structures while learning the engineering behind them. So while your buildings will look cool on the outside, they will be rock-solid on the inside, ready to withstand an onslaught from earthquakes, boulders, and even hurricanes. You may participate with whatever Lego you currently have available at your location. Our instructor will be using our base Lego Kit which consists of 160 2X4 Bricks (one color), 350 2X4 Bricks (another color), and 1 16X32 base plate. Ascendly is a social enterprise dedicated to teaching kids, at an early age, about how things work. This program is not sponsored by (or affiliated with) LEGO.

This basic ballet barre class will incorporate the technical foundation of ballet using a chair. The focus will be an introduction to vocabulary, warm up, proper alignment and warming down. What You'll Need: A Chair, Socks or Ballet Shoes (optional)

Karate empowers children to be focused and aware of themselves in their environments, be kind and respectful of others and, ultimately be responsible and empowered leaders in the world. Students are trained in traditional Japanese karate kata. Through the rigors of this training system they develop strength, agility, and a physical intelligence that is relevant everywhere in their lives. All of this is carried out in an atmosphere of enthusiasm and cooperation. This class is best for ages six and above. What You'll Need: Some space to move around

We look forward to learning with you in our Spanish 1 class! This is course will actively engage you in novice-level language skills. We'll set a foundation for continued language study. Students will understand the value of language and its ability to open doors and new opportunities. This beginner-level course emphasizes the development of students’ cultural knowledge of Spanish-speakers. We will also work on the basics of the language, vocabulary knowledge, and grammar skills. Be ready to have conversations, do projects, volunteer, participate, do presentations, and be called on. The social goals of Spanish language study are to build a love of language, to have fun while learning, to have tools to share with others, and to learn transferrable skills for other classes & for life.

Get ready for a dynamic session featuring classic yoga poses woven into extended sequences. We'll gracefully flow through each series twice, with the second round emphasizing a seamless "breath to movement" approach. This not only amps up the heart rate but also reinforces what we've just practiced in a luxurious and elongated manner. Breathwork will be our guiding light, facilitating smooth transitions that promote mental relaxation and a sense of elongation and connectivity throughout the body. Expect to explore more advanced variations of twists, binds, and balancing postures, all while feeling fully supported. And don't worry! After we've worked up a sweat, we'll wind down with some restorative postures to leave you feeling rejuvenated. Levels: All Levels Welcome!

Spanish for Adult True Beginners, Level Two is a continuation of our introductory Spanish unit. Through fun and communicative activities, students will be introduced to new vocabulary as well as everyday expressions. The goal of this class is to allow our learners to confidently continue to understand and produce simple Spanish sentences. A strong component of our class will be drilling and practicing our new Spanish materials. Drawing, singing, interacting in breakout rooms and practicing via our Duolingo App classroom will be incorporated into the lessons. Our syllabus and materials for this class can be accessed here: Level Two Google Blackboard

Spanish for Adult True Beginners, Level One is an introductory Spanish course which incorporates fun and communicative activities. Each week, participants will be introduced to new language concepts including vocabulary for work and for home, as well as everyday language. The goal of this class is to allow our learners to confidently produce simple Spanish sentences. A strong component of our class will be drilling and practicing our new Spanish materials until each of you can produce a good outcome. Drawing, singing, interacting in breakout rooms and practicing via our Duolingo App classroom will be incorporated into the lessons. Our syllabus and materials for this class can be accessed here: Level One Google Blackboard

LIP Extension - Chinese Edition, taught by senior leadership team members Weiwei Hu and Qian Ge, is a specialized extension of the foundational course originally led by Next Jump's Co-CEOs Meghan Messenger and Charlie Kim. This tailored class delves into the leadership principles, taking into account the unique nuances and the diverse cultural, social, and business dimensions that shape Chinese workplaces. This series emphasizes the importance of context-driven decision-making in the face of uncertainty, a crucial capability for leaders operating within the Chinese landscape.Beyond exploring changes and trends specific to the Chinese market, this course also encompasses the universal themes of human performance, such as self-awareness, teaming, emotional intelligence, mood, nutrition, and more, while infusing them with relevant cultural insights. Through a blend of engaging presentations, in-depth discussions, and localized case studies, attendees are equipped to navigate the challenges of the modern Chinese workplace, letting go of outdated practices and embracing new strategies for success.实践中的领导力 中文扩展版，由资深领导团队成员胡维玮先生和葛倩女士授课，是在Next Jump的联合首席执行官Meghan Messenger和Charlie Kim主导的领导力课程基础上的扩展。这个量身定制的课程深入探讨领导力原则和实践，考虑到塑造中国工作场所的独特细微差异以及多样的文化、社会和商业维度。本系列强调在面对不确定性时，对自我情境的理解和调整对决策的重要性，这对在中国格局内运营的领导者来说是至关重要的能力。除了探索特定于中国市场的变化和趋势，这门课程还讨论人的绩效的普遍主题，如自我意识、团队合作、情感智慧、心情、营养等，同时将其与相关的文化见解相结合。通过一系列引人入胜的演示、深入的讨论和本地化的案例研究，参与者被赋予了应对现代中国工作场所的挑战的能力，放弃过时的做法，拥抱成功的新策略。

Your 12-Week Weight Loss Journey Starts Here! Join Angela at Next Level Nutrition for a transformative program designed to help you conquer your weight loss journey with confidence and ease. Over 12 weeks, you'll master sustainable habits, embrace self-compassion, and unlock the power of conscious eating, all while learning to navigate setbacks and indulge wisely without guilt. With actionable strategies and a focus on long-term success, you’ll build resilience, find balance, and create a personalized roadmap to reclaim your health and happiness. Sign up today and take the first step toward a healthier, more empowered you. Week 1: "Why diets fail (and what actually works): The truth no one tells you" Discover why quick fixes leave you stuck and how mastering your mindset can be the ultimate game-changer for lasting weight loss. Week 2: "Eat more, lose more: The surprising science of energy balance" Uncover how eating smarter—not less—can help you shed pounds without deprivation or calorie-counting burnout. Week 3: "Are you really hungry? The 5-second test to stop overeating for good" Master the art of tuning into your body’s natural hunger and fullness signals to regain control over your eating habits. Week 4: "Carbs aren’t the enemy: How to enjoy bread, pasta, and potatoes while losing weight" What you'll learn: Break free from carb-phobia with this simple guide to balanced eating that doesn’t cut out your favourite foods. Week 5: "The one thing you're not eating enough of (and why it’s sabotaging your weight loss)" Learn why protein is the key to better energy, fat loss, and meal satisfaction—and how to add it effortlessly to your diet. Week 6: "Weekend weight loss traps: How to enjoy pizza and wine without undoing your progress" Stop the cycle of weekday perfection and weekend chaos with strategies for enjoying indulgences without guilt or setbacks. Week 7: "Crush cravings like a pro: 3 foolproof ways to say no to chocolate (without willpower)" Find out why cravings happen and get practical, science-backed tools to manage stress eating and emotional triggers. Week 8: "How to lose weight when you eat out every week (or love takeout)" Navigate restaurants, fast food, and travel with confidence using simple hacks that keep you on track without missing out. Week 9: "Meal prep for people who hate it: How to stay consistent in 15 minutes or less" Forget boring, time-consuming prep! Get easy strategies for planning ahead while still enjoying variety and spontaneity. Week 10: "Is your metabolism broken? The real story behind slow weight loss" Debunk the myths about metabolism and discover the daily habits that truly make a difference for your fat loss goals. Week 11: "How to stop yo-yo dieting forever: 3 secrets to keep the weight off" Transition from weight loss to maintenance with confidence, using proven strategies for long-term success—no more backtracking. Week 12: "Your weight loss blueprint: The step-by-step plan to stay on track for life" Celebrate your progress, reflect on your wins, and leave with a personalised roadmap for sustained results and a healthier you.

Join Jules, our resident mindset and goals coach, to achieve your dreams in 2025. This 15-part series will span the whole year long, helping you to stay focused on your goals long past the initial high of entering a new year! The first four sessions will run weekly in January at 12pm EST/ 5pm GMT to help you to decide on your goals, explore your why, create a SMART plan and create habits. Jules uses proven coaching and reflective techniques to help you create a strong plan and take action to bring your dreams to life! Monthly sessions will then continue to help you to stay accountable and focused, meeting at the same time on the last Thursday of each month. Supportive content, worksheets and handouts can be accessed for free on Patreon, with regular VIP emails from Jules to keep you motivated! Find out more about how to access this content at the live

Transform Your Wellbeing with Next Level Nutrition! Ready to prioritize you and unlock your full potential? Join our transformative wellness series and gain practical tools to cultivate a positive mindset, master self-care, and harness the power of nutrition and mindfulness. Each session delivers actionable strategies to help you thrive, boosting resilience, clarity, and joy in your daily life. Don't wait to feel your best, start your journey to holistic wellness today! Spots are limited, so sign up now and take the first step towards lasting transformation. 1. Reclaiming Your Energy: Daily Habits for Sustainable Vitality Explore subtle energy drains and habits that boost physical, mental, and emotional energy (beyond just sleep and food). 2. Eating with Intention: Meal Planning Without the Overwhelm How to create flexible, nourishing meal plans that fit your lifestyle, reduce decision fatigue, and prevent "what’s for dinner?" stress. 3. Boundaries for Balance: Protecting Your Energy, Time & Priorities Learn the power of saying no, managing your calendar, and communicating needs to reduce burnout and guilt. 4. Blood Sugar Balance: Why It Matters and How to Do It Practical strategies to reduce energy crashes, mood swings, and cravings through balanced meals and snacks. 5. Body Confidence Beyond the Scale Shifting the focus from weight to strength, function, and self-respect. Includes practices for appreciating your body and reframing negative self-talk. 6. Managing Your Mind: Overcoming All-or-Nothing Thinking Helping you to identify, reframe, and release perfectionism and self-sabotage for good. 7. The Nervous System & You: Stress Recovery Strategies That Work Teach accessible tools like breathwork, movement, and micro-rest to regulate the nervous system and manage stress. 8. Joyful Movement: Making Exercise Something You Want to Do Reframe exercise from punishment to pleasure; explore playful, feel-good ways to move your body. 9. Emotional Eating: Understanding the Why & Building New Responses A compassionate look at emotional eating — what it tells us and how to meet those needs in other ways. 10. The Role of Purpose in Wellbeing: Reconnecting With What Lights You Up A values-based approach to setting goals and feeling fulfilled — especially important for women navigating midlife. 11. Time for You: Creating Pockets of Peace in a Busy Life Explore mini rituals, transitions, and slow moments to help you feel like yourself again — even on busy days. 12. Integrating It All: Your Personal Wellness Blueprint Helping you to review everything you've explored to build a sustainable, aligned plan that works for you long term.

Join Stress Management and Self Care Coach, Allison Richard, for a 30-minute session designed to help you support your mental well-being with ease and joy. You’ll gain insights for ways to work with your nervous system and brain to create an internal environment of calm and peace as well as learn tools and techniques that can help you prioritize your mental health anytime, anywhere. You’ll learn: • 3 ways to calm and regulate your nervous system in under a minute (temples, triple warmer meridian, eye movement exercise) • 4 tools to increase compassion for yourself and others • A 30-second practice to process and release negative emotions (tapping) • 2 key questions to shift you out of feeling stuck or ruminating (what am I telling myself is true about the situation? What else is true?)

May is Mental Health Month, and your genes could hold the key to better emotional resilience and well-being. This class will delve into how genetic insights can inform nutritional and lifestyle strategies to support mood, stress management, and cognitive function. Discover practical ways to boost your mental health by nourishing your mind and body—starting with your unique genetic blueprint. Plus, join the live Q&A at the end of class to get your questions on this important subject answered. Do I need to already have DNA tested to benefit from this class? Not at all! Everyone is welcome and will gain game-changing health insights whether you have DNA tested or not. However, if you have access to allele reporting for the genes we’re discussing (see here), you’ll be able to immediately turn the information we cover into personalized, actionable strategies. If you’d like to get tested, look for any company that provides allele information as outlined in the link above, or take advantage of this Perks at Work partnership with www.snipnutrition.com using code PAW10 for 10% off.

Do you have a speech or presentation coming up that's making you nervous? Do you get anxious every time you have to speak in front of your team? Join Sarah Nichols - International Voice, Accent, and Communication Coach - as she teaches you how to tackle your next public speaking engagement with confidence. Here's what we'll cover: 1. Presence: How you show up in the room matters. Learn to cultivate an engaging presence that draws everyone in. 2. Grounding: Bring awareness to your body and self, through simple exercises, in order to feel centered, more grounded, and perhaps less nervous! Leave this class with techniques that you can use to feel more engaged, prepared, and equipped to make an impact every time you speak in front of others.

Join us for a virtual tour of Perks at Work. Learn more how to get started, how to earn and spend WOWPoints and make the most of the program.

Join Stress Management and Self Care Coach, Allison Richard for a 30-minute discussion on some best practices to support your body, mind and spirit throughout summer vacation time. Learn quick and easy self care techniques and give your body exactly what it needs pre, during and post travel, plus the Essential Oils that can support and assist you with staying grounded, healthy and balanced through all your travel adventures! You’ll experience: • A 2-minute self-massage to immediately relieve stress • A 30-second exercise to stimulate your immune function • Three tips for supporting healthy digestion + detoxification • Breathing techniques + movements that elicit your relaxation response • Three secrets to grounding yourself after a day of travel • Four techniques to process + manage emotional upsets

Summer is here, and your skin deserves care that works from the inside out. Your DNA holds the secrets to skin health, hydration, and how your body responds to sun exposure. In this class, we’ll explore how to use personalized nutrition to enhance your skincare regimen. Discover which nutrients, foods, and lifestyle habits are best suited to your genetic blueprint, so you can achieve glowing, resilient skin all summer long. Plus, join the live Q&A at the end of class to get your questions on this important subject answered. Do I need to already have DNA tested to benefit from this class? Not at all! Everyone is welcome and will gain game-changing health insights whether you have DNA tested or not. However, if you have access to allele reporting for the genes we’re discussing (see here), you’ll be able to immediately turn the information we cover into personalized, actionable strategies. If you’d like to get tested, look for any company that provides allele information as outlined in the link above, or take advantage of this Perks at Work partnership with www.snipnutrition.com using code PAW10 for 10% off.