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A Life That Can Hold The Work: A Practical Introduction To Wellbeing For Changemakers

Build a stronger foundation for meaningful work through practical lessons in nutrition, movement and emotional wellbeing designed to help changemakers sustain their energy, health and impact over time.

Taught by Khawar Malik

Live Online4 sessions x 90 min

Course Overview

Social justice work is deeply meaningful, but it can also be emotionally, mentally and physically demanding.

Many of us are trying to build lives that reflect our values while navigating burnout, financial pressure and systems that were never designed to support our wellbeing.

This course offers a practical introduction to the foundations of wellbeing for changemakers.

Across four live sessions, we will explore four core areas that shape our capacity to do meaningful work over time:

Foundations: Clarifying what a sustainable life and career look like for you
Nutrition: Understanding how food influences energy, mood and focus
Movement: Building strength, mobility and recovery into everyday life
Mental and emotional wellbeing: Developing practices that support reflection, resilience and self-compassion

Throughout the course, we will combine evidence-based wellbeing principles with reflective exercises and small weekly experiments.

Rather than pursuing perfection, participants will be encouraged to notice what works for their own bodies, circumstances and values.

This course does not suggest that individual habits can solve structural problems. Instead, it focuses on practical ways to strengthen the personal foundations that help us stay engaged in the work we care about.

Who Is This Course For?

Social impact professionals, activists and community organisers
People experiencing burnout or questioning how to sustain their work
Freelancers or independent workers navigating purpose-driven careers
Anyone seeking a healthier relationship between their work, health and values

Curiosity and a willingness to reflect on your own experience are more important than prior expertise.

What You'll Learn

Describe the key foundations that support long-term wellbeing and sustainable impact.
Identify how nutrition, movement and emotional health influence their energy and resilience.
Design small, realistic experiments to strengthen their wellbeing in everyday life.
Create a personalised sustainability blueprint to support their wellbeing, energy, and long-term impact.

What's Included

Live Sessions

Interactive classes with your instructor

Session Recordings

Lifetime access to all recordings

Community Access

Connect with fellow learners

Certificate

Proof of course completion

Course Modules

Foundations: Clarifying what a sustainable life and career look like

Before the first session, participants will complete a short wellbeing self-assessment to reflect on key areas such as energy, nutrition, movement, sleep and emotional health. In the session, we will use these results to explore what sustainable impact looks like, identify areas of strength and challenge, and clarify personal priorities for the course.

Nutrition: An introduction to nutrition for wellbeing

This session provides a practical introduction to the fundamentals of nutrition. We will explore the role of food in supporting energy, mood, and long-term health, and cover core concepts such as calories, macronutrients, micronutrients, and healthy dietary patterns. The focus is on building understanding rather than following rigid rules.

Movement: Building strength, mobility, and recovery into everyday life

Movement is a powerful tool for managing stress, improving energy and supporting long-term health. In this session, participants will explore how to create realistic and enjoyable movement practices that fit their current circumstances and goals.

Mental & Emotional Wellbeing: Managing stress, improving recovery and strengthening supportive relationships

Our final session explores the psychological and social dimensions of wellbeing. We will look at how stress, sleep, recovery, and social connection influence mood, focus and resilience - discussing practical ways to protect your mental and emotional health while doing demanding work. Participants will review their learning and complete their Personal Sustainability Blueprint.

Real-World Project

Personal Sustainability Blueprint Throughout the course, participants will build a practical, personalised framework for supporting their wellbeing and sustaining meaningful work over time. The blueprint will include: - A vision for what a sustainable life and career look like - A baseline self-assessment of current wellbeing habits and energy patterns - Key insights from weekly reflections and experiments - Personal practices in nutrition, movement and mental and emotional wellbeing - A set of priorities and next steps tailored to their current circumstances Participants will repeat selected self-assessments at the end of the course to reflect on what has shifted and identify areas for continued focus. Each participant will also have the option to book a short one-to-one integration conversation to review their blueprint and discuss how to carry their learning forward.

About the Instructor

Khawar Malik

Helping changemakers sustain their work 🌱

Khawar is a social entrepreneur focused on helping people build lives in social impact that last. He is currently building SOMOS, a platform creating tools to support sustainable, mission-driven work and help people navigate the relationship between energy, income & impact. For many years, he worked in M&A roles across corporate law, insurance and sales while leading Apples & Pears - a grassroots charity in London. The charity supported schools, domestic violence shelters and community groups to run programmes for children and families, reaching over 6,000 participants annually at its peak. He has also worked as an advisor to startups and social enterprises along with serving on non-profit boards. Khawar holds degrees in History and Law, as well as an MBA, and has lived and worked across multiple countries. He is also training to become a NASM-certified Wellness Coach and Pilates instructor.

Frequently Asked Questions

No! This course is designed to be accessible to beginners and focuses on practical, evidence-based ideas you can apply immediately.

No. This course is educational in nature and does not provide medical, nutritional or mental health treatment.

The course combines practical teaching with guided reflection. Even participants familiar with the material often benefit from applying it to their own lives and work.

The live sessions plus around 30–60 minutes per week for reflection and optional experiments.

Yes. The course is discussion-based, and participants are encouraged to bring their own experiences and questions. You will also have the option to book a short one-to-one integration conversation after the course.

Get Notified

Format

Live Online

Class Size

12 students max

Sessions

4 sessions

Duration

90 min each

Coming Soon

The World on our Plates: Culture, Politics, and Food Systems

This course takes as its starting point something we all need in order to survive - food - and examines how the personal is entwined with the social and the political. It must be clear this is not a course on “clean” eating or dieting - rather, it aims to examine how our individual choices are shaped by the larger food systems around us. Together, we will examine the various systems and processes leading to the food that ends up on our plates - where it comes from, what it is made up of, who is involved in putting it together - to reflect on larger questions around culture, cuisine, and community. Figuratively speaking, we are less interested in the breaking of bread than in the actual baking of bread. That is to say, whilst the symbolic and cultural elements of food are generally known, this course aims to focus squarely on the material dimensions of how food is made. We will consider how questions around labour, migration, race & gender, coloniality, capitalism and the climate crisis are wrapped up in the production of food. Together, we'll consider how our choices around the food we consume are shaped by the larger social and political contexts we are a part of. We'll see how these contexts affect our lives - not just nutritionally, but socially and environmentally as well. Our weekly sessions will culminate in a bread-making workshop led by Josefina Venegas Meza, a professional baker & pastry chef who has worked in some of London's best kitchens. In addition to acquiring a practical and valuable skill, we intend this practise-based session to function as an opportunity to personally reflect on the various topics we've covered together, and how they might apply in our individual lives. You will also receive a comprehensive and exclusive bread-making handbook with all the essential information you might need to refer back to should you wish to continue baking in future.

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Josefina Venegas Meza, PhD & Pavan Mano, PhD

Live Online25 students max8 sessions

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Beyond Sustainability: Connection, Wisdom, and Regenerative Leadership

We are living in a time when environmental conversations are often dominated by crisis, urgency, and fear. The narratives we hear most frequently focus on collapse, destruction, and emergency. While these realities cannot be ignored, constantly operating from this place can leave us feeling overwhelmed, drained, and powerless. What if there was another way to engage with this work? This course invites you to explore the environmental and sustainability space from a different perspective, one rooted in empowerment, connection, and renewal rather than stress and overwhelm. Over time, the sustainability field has increasingly been shaped by institutions, corporations, and NGOs. While many important efforts happen within these spaces, the deeper essence of environmental stewardship, the relationship between people, land, culture, and ancestral knowledge, can sometimes get lost. This course creates space to reconnect with that essence. Rather than approaching sustainability purely as an intellectual or technical subject, we will explore how to embody other ways of being that allow us to engage with the environmental field from a place of authenticity, care, and inspiration. Drawing from environmental psychology, behavioral change, storytelling, and ancestral wisdom, participants will explore how inner transformation can lead to more meaningful external impact. When we lead from this place, we are able to contribute to healthier systems while showing up with less guilt, less pressure, and more clarity, purpose, and power. By the end of the course, you will feel more empowered to engage with environmental work from a place of inspiration, grounded in a deeper connection to the land, to community, and to the wisdom that has guided humans for generations. Throughout the course, we will reflect on questions such as: - How can we engage with environmental work from a deeper, more life-affirming place that invites both ourselves and others into the conversation? - How can we move from intellectual understanding to embodied practice in sustainability? - How can personal transformation shape broader transformation in global systems? - How can we design and share initiatives, ideas, or projects that emerge from inspiration and authenticity rather than pressure or urgency? - How can we lead and communicate in ways that reconnect people to the land and to each other?

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Najla Abdellatif Vallander · Environmental Advocate

Live Online25 students max4 sessions

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Find Your Voice

In this class, we unpack racial and generational trauma as a community, explore the roots of our identities, and learn to find our voices in a world that often wants to silence us. We retrace history to understand how modern society upholds white supremacy and causes extensive harm to BIPOC communities. Using that knowledge, we consciously move away from white models of success, learn how to become more comfortable with our identities, and re-design our life based on the values that matter most to us. We will also learn how to leverage our voice and power to organize in community and create the systemic shifts we need to usher in a better world. Topics covered: - Understanding systems of oppression and its effects on the present world order - How western imperialism rewrote the history of the world - The psychological damage of the white gaze on our identities and self-esteem - Reconnecting with our identity and reclaiming our voice, confidence, and power - Uncovering racial and intergenerational trauma to start the healing process - Dismantling the lie of meritocracy and white models of success and professionalism - Redefining success based on our own values and terms - Strategies to counter racism and uplift the most marginalized voices - Understanding how our liberation is connected and learning to create a network of allies - Making space for joy and internalizing that rest is an important part of liberation work

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