- Mon 9:30am Strength Fusion ($10 per individual class): My strength programs have a strong Pilates/Barre influence which focuses on core strength and stability and also higher repetitions (aka muscle endurance). This class is for all fitness levels. Equipment: dumbbells (or get creative with what you have at home), a resistance band, a yoga block (or rolled small towel), mat, and water.
- Tues 8:30am Foam Roll and Slow Flow Yoga ($10 per individual practice): Start with a 20 minute foam roller targeting the entire body followed by a 20 minute slow flow practice that is extremely beginner friendly. Equipment: 36 inch foam roller, yoga blocks, yoga strap, mat, and water. Pre-registration is required.
- Thurs 8:30am Yin Yoga ($10 per individual practice): This is a nourishing practice for the deeper yin tissues of the body – ligaments, joints, deep fascial networks, and even the bones. You will hold poses for 2-7 minutes with the use of props – pillows, chair, cushions, blankets, bolsters, yoga blocks, a yoga strap, or whatever you have on hand. Have lots of choices with your props. Please note: Yin yoga is not suggested for women who are pregnant or if you have hypermobility. Pre-registration is required.
- Tues/Thurs 9:30am Pilates ($10 per individual class): This class focuses on postural alignment, core strength and stability, and low impact functional taining. Even though the emphasis is on the core, this is a total body workout. This class is for all levels of fitness. Equipment: light weights (soup cans work too), a yoga block, pilates ball, or rolled towel.
- Wed 8:30am Strength Fusion ($10 per individual class): My strength programs have a strong Pilates/Barre influence which focuses on core strength and stability and also higher repetitions (aka muscle endurance). This class is for all fitness levels. Equipment: dumbbells (or get creative with what you have at home), a resistance band, a yoga block (or rolled small towel), mat, & water.
- Fri 8:30am Core Strength & Restorative Yoga ($10 per individual class): This starts with 20 minutes of core focused strengthening, followed by a 20 min slow and grounding practice that focuses on using 3-8 supportive poses to help facilitate relaxation, healing on a cellular level, opening fascia, stress reduction restoration, and increase circulation. Come for 1 or come for both!
All classes above are 40 minutes (unless otherwise noted). Classes are on Pacific Time Zone. Pre-registration required at least the day before by contacting me and waivers filled out prior to participating. Join class 5-7 minutes early to connect, talk fitness, wellness, and joy. Cost: $10 per class (unless otherwise noted). First class free (but must pre- register). Sorry, USA residents only. Click here to contact Joy K for more info.
Move Your Body Daily
Move your body every single day. Some days pick activities that are more intense, and some days less, but daily exercise is a must.
Daily activities could include:
walking, jogging, running, hiking, biking, swimming, stairs, yoga, Pilates, barre, boxing, martial arts, foam rolling, weight lifting, spinning, elliptical, rowing, frisbee, skiing, snowshoeing, sledding, golfing, dancing, kayaking, tai chi, skating, canoeing, trampoline, shoot hoops, play catch, soccer (kick a ball against a wall), badminton, tennis, pickleball, and any other sport – the possibilities are endless.
I bet you could find 5 activities you could do on a regular basis from this list alone.
Everyone’s starting point is different – if 10 minutes seems like the most you can realistically handle, then that’s your starting point and build slowly from there.
Have a goal of working up to 30-90 minutes most days of the week. Take rest days if you need them, but slower-paced walking, restorative or yin yoga, and foam rolling are good when you need a low intensity day.
Have a plan, put your workouts in your calendar, and make it happen!
You can check out my blog workouts here.