Introducing 2020 Mastercard Wellbeing Week(s)

Mastercard has partnered with UFIT to bring you the 2020 Mastercard's Wellbeing Week from Tuesday 17^th to Friday 27^th November! Join other employees for webinars, virtual fitness classes, meditation, cooking classes and much much more.

UFIT believe that 4 main pillars are essential to creating a more productive, engaged and empowered workforce: Health, Fitness, Wellness and Community. Our aim is to equip you with the skills and knowledge to take charge of your own mental and physical wellbeing. Check out what's in store below...

Wellness Webinars

4 Pillars of Wellness: UFIT’s 4 Pillars of Wellness serve as the foundation of a healthy lifestyle and includes: movement/exercise; healthy nutrition, stress management & sleep, and connection to community & life purpose.

Presented by Simon Porter.

Wellness

Healthy Habits

15 Healthy Habits : Good health is no accident; it’s a result of consistent healthy habits. Developing healthy habits now will ensure that you not only live long but live well. To ensure ongoing physical and emotional health as you age, start by reforming the simple choices you make each day.

Presented by Wendy Riddell.

Ergonomics While WFH: A webinar on ergonomics, presented by UFIT’s senior physiotherapist on managing posture and pain. Simple hacks while you sit in your chair the whole day, demonstrating simple exercises which can be done in the home office, making a difference to your overall postural health.

Presented by Dave Lee.

Stand up

Mental Health

The Daily Mental Load: Vicki Trueman, a counsellor, lawyer and mother speaks about mental health, flexibility around sleep, metal resilience and the daily juggle!

Presented by Vicki Trueman.

Power of Routine: Top tips on how to build daily movement into your routine that will leave you feeling confident, positive and healthy. We also discuss how to improve the daily calorie “burn”.

Presented by Simon Porter.

Sugar

Sugar! What’s the Big Deal: Diabetes, heart disease, obesity and mood disorders are all on the rise. They all have one familiar thing in common? Senior UFIT Nutritionist, Wendy Riddell tells all about sugar!

Presented by Wendy Riddell.

Running for Mental and Physical Health: By making running or jogging a regular part of your routine, you stand to earn more than just physical gains over time; how to become a runner and how to become a fitter, stronger and faster runner! Let's talk running.

Presented by Dave Lee.

Running

Click on the names of each class/webinar to secure your spot

Schedule (Week 1)

Time	Monday (16 Nov)	Tuesday (17 Nov)	Wednesday (18 Nov)	Thursday (19 Nov)	Friday (20 Nov)
1100 - 1145		15 Healthy Habits Webinar	Building Routine Webinar		Yoga Class*
1130 - 1200					Burn Class
1200 - 1245				Beating Back Pain In The Workplace Webinar	HIIT Class*
1230 - 1315					Cooking Class
1330 - 1415		Building Routine Webinar	Ergonomics while WFH Webinar	Guided Meditation*	Pilates Class*
1400 - 1430					HIIT Class

Colour coding for activity:

Little to no Physical Activity

Lower Intensity Activity

Higher Intensity Activity

*Fitness classes and meditation classes are 30mins long

Schedule (Week 2)

Time	Monday (23 Nov)	Tuesday (24 Nov)	Wednesday (25 Nov)	Thursday (26 Nov)	Friday (27 Nov)
1100 - 1145	Breathwork Class*	Sports Injury and Management Webinar	Effects of Stress on the Body Webinar	Guided Meditation*	Yoga Class*
1130 - 1200					Burn Class
1200 - 1230					HIIT Class
1230 - 1315					Cooking Class
1330 - 1415	4 Pillars of Wellness Webinar	Running for Physical and Mental Health Webinar	The Daily Mental Load Webinar	Sugar, What's the Big Deal Webinar	Pilates Class*
1400 - 1430					HIIT Class

Colour coding for activity:

Little to no Physical Activity

Lower Intensity Activity

Higher Intensity Activity

*Fitness classes and meditation/breathwork classes are 30mins long

COOKING CLASS (20 nov 2020)

Chicken with Spring onion, Ginger and Aubergine (eggplant)

Ingredients

950g aubergine (about 3) cut into 3cm dice
30ml/2 tbsp oil
250g 2-3 bunches of spring onions
7cm piece ginger peeled and julienned (cut into

matchsticks)
4 cloves garlic
1 green chilli
500g chicken mince (or alternative)
3 tbsp mirin
2 tbsp soy sauce
2 tbsp kecap manis
1.5 tbsp rice vinegar
15g coriander chopped
60g peanuts
1 tbsp sesame seeds
Salt

What you need

Bowl
Steamer/colander
Saucepan with Lid
Large Saute Pan
Cooking knives
Chopping board

Steps

Place the aubergine in a bowl with 11⁄2 tsp salt. Mix well, then transfer to a steamer (or a colander). Fill a large saucepan with water to a depth of 3cm. Bring to the boil, then place the steamer (or colander) on the pan and cover with the lid or seal well with tinfoil to prevent the steam escaping. Reduce the temperature to medium-high and steam for 12 minutes. Set aside.
Meanwhile, pour 1tbsp oil into a large sauté pan on high heat. Add spring onion, ginger, garlic and chilli and fry for 5 minutes, stirring 3 tbsp mirin often, until the garlic starts to colour. Transfer to a bowl. Add the remaining oil to the pan, add the mince and fry, breaking up lumps, for 3 minutes. Add the mirin, soy sauce, keçap manis, sesame oil, vinegar and 1⁄2 tsp salt. Cook for 2 minutes, then return the spring onion mixture to the pan. Cook for 1 minute, then remove from the heat – there should be plenty of liquid – and stir in 10g of the coriander and the peanuts.
Serve with the eggplant, sesame seeds and remaining coriander.

Virtual Classes

Burn is designed to get your heart rate up and keep it there over the course of the session.

Pilates practice can help you to develop a more mindful, strong, and flexible body.

UFIT-YOGA

Yoga gives you a mix of traditional postures to build strength, endurance and flexibility.

HIIT is a fully programmed HIIT and Strength Conditioning class. We incorporate mobility, strength work, speed development and conditioning into one class.

Various breathing practices in which the conscious control of breathing is said to influence a person's mental, emotional or physical state, with a claimed therapeutic effect, promoting relaxation and can cause distress.

Meditation using a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.