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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm

On Your Feet

Helping businesses, communities and you to succeed by optimising health and well-being 🧠 🫀🍎❤️

06/07/2025

👩‍🍳💪 Level 2 Food Safety – Completed!
We were proud to deliver Level 2 Food Safety training to the amazing women of Shanti Aid this week.
Through our partnership with Shanti Aid, we’re not just offering training, we’re creating opportunities!
By gaining skills, these women are building confidence, independence, and pathways into employment.
Together, we’re supporting women to earn their own income and find a renewed sense of purpose. 💫

26/01/2025

✨ FREE Nutrition Workshop for Parents in Birmingham! ✨
Are you a busy parent looking for simple ways to create healthier meals for your family? 🍎🍝
Join our Nutrition for Busy Lives session and learn:
✅ What a balanced diet looks like
✅ Strategies for preparing healthier meals
✅ How to manage family mealtimes
✅ Tips for navigating food labels
✅ Easy ways to eat healthy on-the-go
🗓 When: Wednesday, 29th January 2025
⏰ Time: 9:30 AM – 12:00 PM
📍 Where: Online via Zoom
💻 Register Here: bit.ly/WorkingWellReg
👨‍👩‍👧‍👦 Open to all parents in Birmingham – and it’s completely FREE, thanks to support from The National Lottery Community Fund
🎉 Don’t miss this chance to make healthy eating easier for your family. Sign up today!
For more info, contact Natalie Woo at natalie@onyourfeet.biz.

20/01/2025

😴✨ FREE Sleep & Relaxation Workshop for Parents ✨😴
📅 Date: Wednesday, 22nd January 2025�
🕘 Time: 9:30am - 12:00pm�
💻 Where: Zoom�
📍 Who can attend? Parents living in Birmingham
Feeling tired or struggling to unwind? 😌
Join our FREE Sleep & Relaxation Workshop and discover ways to improve your sleep.
💡 What will you learn?
✅ To understand the sleep cycle
✅ The importance of good sleep�
✅ Practical ways to relax and unwind�
✅ Diet & lifestyle hacks to improve sleep
📲 Register Now: bit.ly/WorkingWellReg

✨ Or email: natalie@onyourfeet.biz
Better sleep is just one workshop away. 🌙💤

07/01/2025

On Your Feet CIC have been working with Disability Resource Centre (DRC) and Menopause Knowledge CIC to deliver free Menopause Wellbeing Champion training across Birmingham, Solihull, and Warwickshire!

Are you a sole trader or an SME with fewer than 250 employees?

Do you want to recruit and retain women in your workforce?

This is your chance to access free, expert-led training. Create an inclusive and supportive workplace by training Menopause Champions.

You will gain valuable knowledge in,

✅ Common symptoms & signs of distress
✅ Support strategies in and out of the workplace
✅ Reasonable workplace adjustments
✅ Role of a Champion
✅ Workplace initiatives

We still have availability on sessions running until the end of March 2025!

📅 Link to book in article!

https://www.greaterbirminghamchambers.com/resource/free-menopause-wellbeing-training-available-to-smes.html

31/01/2024

🌟🎉 Day 30 – Celebrating 30 Days of Wellbeing! 🎉🌟
🥳 Today marks the grand finale of our 30 Days of Wellbeing Challenge, and what a journey it's been! 🌈💪 Let's wrap up with a powerful challenge: Self Reflection.
30-Day Wellbeing Reflection:
🚀 Enjoyed Challenges: Which activities brought you joy and positive vibes?
🤔 Difficult Moments: What challenges stretched you and brought valuable lessons?
🔄 Future Routines: What practices will you integrate into your daily life moving forward?
Take a moment to reflect and share your insights from the past 30 days.
Thank you all for being part of this incredible wellbeing adventure. May your path to wellness continue to shine brightly! 🌈✨
For further help and support beyond January, join our Facebook group.
🔗In bio

30/01/2024

🌈🤸‍♂️ Day 29 of 30 Days of Wellbeing🤸‍♀️🌈
Today's challenge is all about finding your centre and embracing the joy of balance.
Try these simple activities:
Tree Pose: Stand on one leg, bringing the sole of your foot to the inner thigh or calf.
Heel-to-Toe Walk: Take small steps, placing the heel of one foot directly in front of the toes of the other.
Single-Leg Stand: Lift one leg slightly off the ground and hold the position for as long as comfortable. Raise and relax the lifted leg or single leg squat with your grounded side.
Benefits of Balance Mastery:
Balancing engages your core muscles, promoting strength.
Enhance overall posture by refining your balance.
Balancing exercises foster a deeper connection between mind and body.
Improve overall coordination and stability.
🤸‍♂️💖

29/01/2024

🌬️💙 Day 28 of 30 Days of Wellbeing💙🌬️
Today's challenge is beautifully simple but profoundly impactful.
Take moments throughout your day to pause and focus on your breath. Let's embrace the power of mindful breathing:
Mindful Breathing Benefits:
Deep breaths calm the nervous system, easing stress.
Mindful breathing enhances concentration and clarity.
Oxygenating your body revitalises and boosts energy levels.
Connect with your breath to promote emotional equilibrium.
Find a quiet space.
Inhale deeply through your nose for a count of four.
Exhale slowly through your mouth for a count of six.
Repeat for a few cycles.
🌟 🌬️💆‍♀️

29/01/2024

🧘‍♀️✨ Day 27 of 30 Days of Wellbeing✨🧘‍♂️
Today's challenge is a 5-minute Face Yoga Routine to give your facial muscles a refreshing workout. Let's dive in:
✅ Eyebrow Lifts (1 min): Gently lift your eyebrows to release forehead tension.
✅ Eye Circles (1 min): Trace soothing circles around closed eyes to relieve eye strain.
✅ Cheek Puff (1 min): Inhale deeply, puff out cheeks, and tone those cheek muscles.
✅ Lip Stretch (1 min): Smile wide to reduce tension and smooth out smile lines.
✅ Neck & Jaw Release (1 min): Tilt your head back and release tension in the neck and jaw.
Benefits:
Ease facial tension for a relaxed and refreshed feeling.
Promote blood flow for a natural, healthy glow.
Strengthen facial muscles to maintain a youthful appearance.
🔄 Embrace this quick face yoga routine. For full workout, join our facebook group.

bit.ly/OYF30days
🌟💆‍♂️

27/01/2024

🏡💪 Day 26 of 30 Days of Wellbeing💪🏡
Today's challenge is a 10 x 10 x 10 Home Bodyweight Workout – a powerhouse routine targeting different muscle groups.
Ready for a home fitness blast?
✅ Bodyweight Squats: Tone those legs and glutes!
✅ Push-Ups: Strengthen your upper body.
✅ Reverse Lunges (each leg): Sculpt those legs.
✅ Mountain Climbers (each leg): Cardio meets core workout.
✅ Tricep Dips: Define those triceps.
✅ Burpees: Full-body explosive move!
✅ Plank: Engage that core.
✅ Jumping Jacks: Boost your heart rate.
✅ Leg Raises: Target those lower abs.
✅ High Knees (each leg): Amp up your cardio.
🔄 Complete three rounds of 10 reps each. Modify as needed, listen to your body,
💪🌟

26/01/2024

😊💖 Day 25 of 30 Days of Wellbeing💖😊
Today's challenge is beautifully simple – pay someone a genuine compliment! 🌟 It's a small gesture with big benefits for both the giver and receiver.
🌈 Benefits of Complimenting:
Giving a compliment releases feel-good hormones, enhancing your mood.
Compliments strengthen social bonds, fostering a sense of connection.
Acts of kindness, like giving compliments, can reduce stress and increase overall wellbeing.
🚀 Find someone to compliment, whether a friend, colleague, or even a stranger.

25/01/2024

☕🚫 Day 24 of 30 Days of Wellbeing🚫☕
We’re sorry…………today's challenge invites you to take a break from caffeine or reduce your intake.
While we know it might be tough, the benefits are worth it! 🌿
🌈 Benefits of Caffeine Consciousness:
Cutting back on caffeine can enhance the quality of your sleep, promoting restful nights.
Without caffeine-induced spikes and crashes, you'll enjoy more consistent energy throughout the day.
Opting for caffeine-free beverages supports hydration, essential for overall wellbeing.
Lowering caffeine intake can contribute to decreased feelings of anxiety and jitteriness.
🚀 Swap your regular caffeine fix with herbal tea, decaf coffee, or a refreshing water infusion.

25/01/2024

💃🕺 Day 23 of 30 Days of Wellbeing🕺💃
Today's challenge is to let loose and dance for 15 minutes! Whether it's a gym class, a playful activity with your toddler, or a spontaneous kitchen disco, shake off the stress and embrace the rhythm. 🎶
🌈 Benefits of Dance Party Extravaganza:
Dancing is a fantastic cardio workout that gets your heart pumping and boosts your mood.
The rhythmic movements release endorphins, reducing stress and promoting relaxation.
Dance engages various muscle groups, contributing to overall physical fitness.
Letting go on the dance floor allows for creative expression and emotional release.
🚀 Play your favourite tunes and dance like nobody's watching!

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

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http://onyourfeet.biz/

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