Stress and Wellness Seminars


When your employees are healthy, so is your business.

Whether you need to jumpstart your organization’s health with a single wellness seminar or you’re looking to build a long-term cohesive wellness program for your team, we’ve got you covered.

Our Seminars, Seminar Series, and Seminar+ Programs help audiences discover how to identify and overcome The Top 10 Unhealthy Habits that put Hidden Stress on the body and keep today’s working professionals from having the energy, confidence, and motivation to play full out – at home and at work.

All programs are available online, in person or on demand, and include employee discounts on all online courses. Seminars are 1 hour but can be customized for longer sessions.


“I would recommend Nicole to any organization that wants to support their employees on a journey to improved physical and mental health.”

Lynn Wowchuk, CIBC Private Wealth

Seminars, Series and Seminar+ Programs

Individual Seminars 

For organizations seeking to take a modern approach to the modern workplace, we offer easy-to-implement wellness seminars on multiple topics. An Individual Seminar booking includes:

  • Your chosen Seminar, in person or virtual + recording(s)
  • Ask the Expert: Attendees can confidentially ask questions before the seminar
  • Hidden Stress Score Assessment: includes invite to additional free training
  • Optional Intake Form: helps to tailor presentations towards unique needs
  • Discounts on our entire library of online courses
  • Automation: branded registration pages and Zoom confirmations/reminders to all attendees
  • Simplicity: email templates to announce event and encourage registration
  • Reporting: includes data on registration/attendance, Hidden Stress Score results, and feedback

Book a call to learn more.

The Quarterly Series

The Quarterly is a series of 4 seminars, typically one per quarter, that supports employees with a consistent and customizable wellness program. The Quarterly includes:

  • 4 Seminars, in person or virtual + recordings
  • Ask the Expert: Attendees can confidentially ask questions before the seminar
  • Hidden Stress Score Assessment: includes invite to additional free training
  • Optional Intake Form: helps to tailor presentations towards unique needs
  • Discounts on our entire library of online courses
  • Automation: branded registration pages and Zoom confirmations/reminders to all attendees
  • Simplicity: email templates to announce event and encourage registration
  • Reporting: includes data on registration/attendance, Hidden Stress Score results, and feedback

Book a call to learn more.

The Vitality+ Wellness Program 

A powerful combination of monthly seminars, weekly education, live coaching sessions, and free, lifetime access to our signature course, The Vitality+ Program is a seamlessly integrated, 52-week wellness coaching and education program designed to transform the health of your organization. The Vitality+ Program includes:

  • 12 virtual monthly seminars + recordings
  • 40 Weekly Boosters (short coaching videos answering questions from your team)
  • 4 live group coaching sessions with Nicole
  • FREE, LIFETIME ACCESS (for all employees) to The 8 Weeks to Awesome Wellness Challenge.
  • Discounts on our entire library of online courses
  • Ask the Expert: Attendees can confidentially ask questions before the seminar
  • Hidden Stress Score Assessment: includes invite to additional free training
  • Optional Intake Form: helps to tailor presentations towards unique needs
  • Automation: branded registration pages and Zoom confirmations/reminders to all attendees
  • Simplicity: email templates to announce event and encourage registration
  • Reporting: includes data on registration/attendance, Hidden Stress Score results, and feedback, along with Wrap Up Report

Book a call to learn more.

Nicole is an excellent presenter and incredibly engaging with the audience.

M Lao, Davidson & Company

Where do you start? Let’s Talk About Stress…

 Seminar 1 | Let’s Talk About Stress

For most people, financial pressure, tight deadlines, or relationships immediately come to mind as sources of stress. But today’s busy professionals add stress to their bodies and minds in other ways too.

In this thought-provoking presentation, Nicole takes a strategic and innovative approach to health and habit change, demonstrating why it’s imperative that today’s busy professionals prioritize Hidden Stress in order to get results, manage day to day stress, and optimize their physical, mental, and emotional health.

  Seminar 2 | Train Your Brain for Habit Change

How long does it take to change habits? How do I change my habits if I have no will power? And how do I change my habits long term? These are common questions when it comes to transforming behaviour.

In Train Your Brain for Habit Change, Nicole takes a fresh approach to behaviour change, helping you discover why the old school habit change model doesn’t work, why getting results requires a shift in thinking, and why transforming your behaviour to transform your life doesn’t have to be an insurmountable feat.

  Seminar 3 | The Nutrition Fundamentals

Did you know that what you eat can affect your stress levels? In this eye-opening and fact-based seminar, Nicole will explain how your physical and mental health are impacted by Top 10 Nutritional Stressors – yes, there is such a thing as nutritional stress!

Whether you struggle to maintain a healthy weight, or you’re challenged with fatigue, headaches, digestive issues, anxiety, or other chronic health complaints, you’ll walk away with a fresh, science-based, informed outlook on what, when, where and why you eat.

  Seminar 4 | The Mind Games of Exercise

For decades, society has underestimated the value of exercise, believing that its benefits are limited to burning calories or creating a better looking body. Ironically and sadly, these misconceptions are making us sick, fat and stressed out. 

Incorporating over 30 years of experience as a dancer, personal trainer, fitness instructor, pilates coach, marathon runner, and reformed calorie-counting over-exerciser, Nicole introduces The 360 Rule™️, a simple formula that demonstrates how today’s busy professional can follow a realistic, effective, and efficient fitness routine to reduce stress, optimize brain health, boost immunity, and get results. 

  Seminar 5 | The 7 Sleep Factors 

Whether you struggle to get to sleep, stay asleep, or wake up feeling rested, you’ve likely realized that not getting enough rest can affect your stress levels, mood, and other aspects of your physical and mental health. But this doesn’t mean you need to rely on drugs or quick fixes to get the restorative sleep that is essential to optimal health. 

In this informative, evidence-based, and eye-opening presentation, Nicole reveals the seven factors that contribute to a restful sleep, while providing practical solutions to help you create and maintain a sleep routine that reduces stress on your body and mind.

  Seminar 6 | Choose Stillness Over Illness

Although today’s fast paced lives have us convinced that always doing something means we’ll get more done, our addiction to multi-tasking, rushing, and being on the go is not just decreasing productivity, it’s negatively impacting our health – adding stress, overloading the nervous system, lowering IQ, increasing anxiety, imbalancing hormones, impairing memory, and more.

In Choose Stillness Over Illness, Nicole simplifies the science of stress and stillness, provides realistic suggestions for how to break the seemingly impossible habit of slowing down, and explains why optimal health, mindset and productivity is not linked to action, but is, instead, rooted in our ability to be still.

  Seminar 7 | Failure to Focus

If you find it hard to focus or pay attention, you’re not alone. But before you reach for medication to control your train of thought, take comfort knowing that you have more power over your mind than you might think.

In Failure to Focus, Nicole explains why our inability to stay focused is one of the leading health complaints, making us unhealthy, unproductive, and stressed out.

Packed with evidence-based advice, you’ll walk away empowered with knowledge, motivated by realistic suggestions, and inspired by your ability to train your brain to focus.

“Your session was outstanding and I’m grateful that our colleagues from across the country had the opportunity to learn from you.”

Adam Zubek, Point Grey Golf & Country Club

  Seminar 8 | Overcoming Overthinking

Are you an over thinker? If you are, you’re not alone. In our personal and professional lives, analysis is necessary. But over analysis – the act of rumination, worrying, or being ‘stuck in your head’ – can affect your nervous system, imbalance hormones, and have a negative impact on your physical, mental and emotional health. 

It is, however, a habit that can be broken.

Combining science with mindfulness, Nicole presents a unique approach to overcoming overthinking – one that can improve your health and mood, develop your ability to be more present and productive in life, and help you master an invaluable skill – the ability to listen to your innate intuitive sense.

  Seminar 9 | The Power of Purpose

Have you ever considered that a purpose, a sense of direction, and a clearly defined vision could influence your health?

Presenting leading edge content and advice, Nicole uses The Hidden Stress Framework, client research, and scientific evidence to demonstrate that a higher sense of purpose in life is associated with less stress and anxiety, better sleep and mood, and reduced risk of chronic disease, drug use, and mortality.

By the end of the hour, you’ll discover that getting and staying healthy starts by designing a life you love and living that life – on purpose.

  Seminar 10 | Your Social Network: Why You Need It, When You Don’t

Have you ever considered that your social network could be good for your health, helping to reduce stress and your susceptibility to serious disease?

But research proves that it’s not about the quantity of people in your circle. Instead, it’s about quality.

In this presentation, Nicole explains why lack of social connection is part of The Hidden Stress Framework, and what you need to consider to ensure that your relationships and social network are improving your health, not hindering it.

  Seminar 11 | Energy: Recovering Your Most Valuable Resource

Feeling tired in the morning, mid afternoon, after dinner, or all day long is a common complaint. In fact, low energy or fatigue is one of the top 5 symptoms related to Hidden Stress. Unfortunately, it’s also common to reach for food, drink or medications that promise to give us the boost we need to be productive, motivated and even manage stress.

But just because something is common doesn’t mean it’s right. These short-term fixes to increase energy are negatively affecting our long-term health.

In this presentation, Nicole passionately explains how Hidden Stress is draining your energy, highlights the most commonly overlooked habits that are keeping you tired, and provides realistic and proven solutions that can help you recover this valuable resource – starting today.

  Seminar 12 | Good Food, Good Mood.

Did you know that what you eat affects how you think, how you feel, and how you manage stress?

In this thought-provoking, evidence-based presentation, Nicole explains why the billions of cells in your brain must be fuelled with proper nutrition in order to optimally function, and how nutritional stress plays a key role in today’s growing mental health challenge.

You’ll walk away understanding how the food you eat affects your brain, how the health of your brain affects your physical and mental wellness, and which foods to consume (or not) in order to best manage your mood and mindset.

  Seminar 13 | The Stress Less Routine

A routine isn’t only necessary to maintain a healthy lifestyle. It’s also a means of reducing stress, and creating the balance and predictability that your body and brain need to thrive.

But then what is the ideal routine? And how do you adjust it to accommodate a work schedule that might be on site, at home, hybrid, in transit, or in shifts? 

Loaded with practical advice, this factual presentation demonstrates the ideal stress-reducing routine, demonstrating how, when and why you can integrate small things every day to free yourself from physical, mental, and emotional stress.

Available as a Seminar or Workshop.

“Partnering with Nicole Porter was one of the best decisions we made for our staff.”

Suzanne Reister, North Central Washington School Districts

  Seminar 14 | The Perfection Paradox 

We live in an all-or-nothing society, especially when it comes to health. We think we need to cut calories to lose weight. We think we need to work out for a certain length of time to get the body we want. We think we need to be perfect to get results.

But the irony is that this misguided quest for perfection isn’t just keeping us from reaching our health and wellness goals. It’s making us unhealthier – physically, mentally, and emotionally – than we’ve ever been. 

In this thought-provoking session, Nicole provides realistic, effective and evidence-based advice for the most common scenarios where today’s busy professionals hinder their progress, and explains why the only way to get results is to break the habit of pursuing perfection. 

  Seminar 15 | Your Brain on Stress

Everything you do, think, and feel starts in the brain. Stress also starts in the brain. And although short doses of acute stress can help us focus, meet deadlines, and accomplish great things, most busy professionals are putting themselves through chronic stress that is destroying their bodies and minds – without them even knowing it.

In Your Brain on Stress, Nicole provides realistic solutions for how we can reduce the chronic stress, including Hidden Stress, that can change the shape of the brain, impair mood and memory, and ultimately affect everything we do, think, and feel.

  Seminar 16 | Your Brain on Food

When it comes to nutrition, it’s common to assume that the sole benefit of ‘eating better’ is to lose weight or change our physical appearance. But the 3 pounds of matter between your ears is also impacted by what you eat. Made of protein, fat, carbs and water, your brain is responsible for everything you do, think, and feel, and like a luxury vehicle, it’s imperative that you fuel it properly.

In Your Brain on Food, Nicole incorporates over 30 years of nutrition research, client results, and personal experience to help participants understand why what’s good for the body is also good for the brain. Whether you struggle with stress, anxiety, brain fog, your weight, or other physical or mental health complaints, you’ll walk away with a fresh and informed outlook on what, when, where and why you eat, not just for the sake of your body, but also for the sake of your brain.

  Seminar 17 | Intuition at Work

Call it an instinct, a hunch or a gut reaction…we’re all born with an intuitive sense. But this innate skill doesn’t just influence our ability to make decisions in our personal and professional lives. It can also influence our physical and mental health.

In this progressive and enlightening presentation, Nicole demonstrates how intuition is linked to The Hidden Stress Framework, explaining why making an instinctive decision to follow your gut can increase your odds of achieving optimal physical health, while reducing stress in your body and your life.

  Seminar 18 | The Craving Connection

Whether you have them mid afternoon, after dinner, or all day long, cravings represent imbalance in the body. And if there’s imbalance inside your body, you’re exposing it to unnecessary stress that is sabotaging your results and keeping you from feeling your best. 

In this highly informative presentation, Nicole provides unique insight into how cravings are related to food, dieting, exercise, sleep, and emotional or mental stress. You’ll also learn The Cheat Principle™️, a proven set of realistic guidelines for how to stay healthy and have fun – without feeling guilty. The ultimate goal? That your addiction to sugar or salt is replaced with an addiction to feeling awesome – every single day. 

  Seminar 19 | Winning the Weight Loss Game

At any given time, 8 out of 10 people say they’re on a diet to lose weight. But is dieting really the key to weight loss, or is it just making us sick and fat? 

In this forward-thinking, no nonsense, information-packed seminar, Nicole brings over 30 years of experience in nutrition and fitness to share her top suggestions on how to win the weight loss game. Participants will discover why diet and exercise trends are sabotaging their results, which habits are too often overlooked and undervalued when it comes to weight management, and that losing weight (and keeping it off) doesn’t have to be a stressful, overwhelming, and impossible feat.

  Seminar 20 | What the Gut?!

Gut health might seem like it’s just a trend, but it’s always been an imperative component of optimal health, affecting immunity, disease, mental health, and the trillions of cells that make up our body and brain.

The real trend, however, is that when we struggle with symptoms that suggest our gut is not functioning, we tend to believe that specific foods and supplements will fix the problem.

In this presentation, Nicole combines her expertise as an award-winning Nutritionist and Stress Expert to explain why the specific factors and habits that must be considered in order to have a digestive system that supports a healthy body and mind.

  Seminar 21 | Managing Mood to Manage Life

Although the pandemic has provided us with opportunities to reflect and re-evaluate, it has also created consistent uncertainty and ongoing stress. But it’s not necessarily one additional event that makes life overwhelming. Instead, it’s the cumulation of multiple, consecutive events for which we were not able to prepare.

Discussing the importance of language, how to increase control over your mood, changing your relationship with emotions, and the neuroscience behind emotionality and how it can change our worldview, this 60-minute session will help you de-stress in the moment and sustain ways to manage your mood and your life with less pressure and more ease.

  Seminar 22 | A Manager’s Guide to The Mental Health Pandemic

Mental Health has always been an important subject, but in light of how the pandemic and stress levels affected the workplace, the need for understanding and support from management is imperative. 

In this thoughtful and solution-oriented session, Nicole reveals how the hidden stressors linked to anxiety, depression and other mental health disorders can also provide multiple opportunities for leadership teams to not only attract and retain healthy and happy team members, but create a higher performing business as a result. 

“Nicole’s Stress & Wellness Seminar was outstanding – eye opening, informative, and presented in a way that made difficult concepts easy to understand.”

Trevor Hansen, Partner/Broker, XEVA Mortgage


Nicole Porter Wellness

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