Have you taken a good look at your feet, ankles or knees lately? They support the weight of your entire body. Take off your shoes and socks, roll up your pants and look in a mirror. Do your ankles roll in? Are your arches flat? Do you have bunions or calluses? Are your toes straight or do they bend in? Does your big toe pull in towards the other toes? Do your knees lock back? Do your kneecaps turn in or pull outward? In this workshop, you will learn simple things to help correct these common problems. INSTRUCTOR BIO Janice Novak developed her unique posture program over twenty years of working with individual clients and teaching thousands of workshops. She has been quoted as the country's premier expert on posture in national and regional publications and broadcasts. Janice has a Masters Degree in Health & Physical Education. She is an internationally acclaimed, best selling author, speaker and wellness consultant who teaches workshops and seminars for hospitals, corporations and professional organizations. She presents up-to-date info on pertinent health/wellness topics that can improve employee health, decrease sick days, improve productivity, alertness, energy and motivation. She teaches simple steps that lead to powerful changes in how you look and feel. Janice regularly presents health segments on television and radio, including a guest spot on the Oprah Winfrey Show discussing her best selling book, "Posture, Get It Straight!".

Hall Walking at the Dassel-Cokato High School/Middle School Complexhall walking map 2025.pdf.jpg2025-2026 School Year - School Days only.Please refer to the district calendar: isd466.org/our-district/calendarsMonday-Friday • 6:45-7:45 am & 3:30-8:00 pmMorning Walking: Enter south High School Door GEvenings: Enter east Performing Arts Center door. Fee: $2 for the entire school year

If you’ve noticed hip/thigh/butt spread, you are not alone. We have become a nation of professional sitters, causing lower body muscles to weaken and sag. In this workshop, you will learn: my famous ‘10 Minute Miracle Exercise’ series to strengthen lower body muscles quickly and, in the process, increase metabolism and bone density; decrease 2 inches off saddlebag area in 2 weeks; trim inches off lower body by getting rid of excess water weight; breathing technique to stimulate fat metabolism; acupressure points for lymph circulation and drainage. If you don’t have time, money, or inclination to haul yourself to a gym, you will love these powerful and effective techniques. You will need a resistance band, tied in a loop for some of the exercises. INSTRUCTOR BIO Janice Novak developed her unique posture program over twenty years of working with individual clients and teaching thousands of workshops. She has been quoted as the country's premier expert on posture in national and regional publications and broadcasts. Janice has a Masters Degree in Health & Physical Education. She is an internationally acclaimed, best selling author, speaker and wellness consultant who teaches workshops and seminars for hospitals, corporations and professional organizations. She presents up-to-date info on pertinent health/wellness topics that can improve employee health, decrease sick days, improve productivity, alertness, energy and motivation. She teaches simple steps that lead to powerful changes in how you look and feel. Janice regularly presents health segments on television and radio, including a guest spot on the Oprah Winfrey Show discussing her best selling book, "Posture, Get It Straight!".

Have you ever caught sight of your reflection in a window or mirror to see that your head leads the way? Or noticed that your shoulders and upper back are too rounded forward? You’ll learn simple techniques to improve posture and stand straighter. We’ll do exercises to help flatten the upper back, un-round shoulders and flatten your midsection. Learn how to reduce the risk of osteoporosis and how to re-gain bone mass. We’ll discuss the latest research findings on nutrition, minerals and trace minerals needed for bone health; foods that help and/or harm your bones and more. Wear loose, comfortable clothing. You will need a resistance band or tube for some of the exercises. INSTRUCTOR BIO Janice Novak developed her unique posture program over twenty years of working with individual clients and teaching thousands of workshops. She has been quoted as the country's premier expert on posture in national and regional publications and broadcasts. Janice has a Masters Degree in Health & Physical Education. She is an internationally acclaimed, best selling author, speaker and wellness consultant who teaches workshops and seminars for hospitals, corporations and professional organizations. She presents up-to-date info on pertinent health/wellness topics that can improve employee health, decrease sick days, improve productivity, alertness, energy and motivation. She teaches simple steps that lead to powerful changes in how you look and feel. Janice regularly presents health segments on television and radio, including a guest spot on the Oprah Winfrey Show discussing her best selling book, "Posture, Get It Straight!".

Instructor: Janice Novak Diabesity is a condition in which too much belly fat leads a person to symptoms ranging from mild blood sugar imbalance to full blown diabetes. Whether you have a little extra weight around the middle, insulin resistance or type 2 diabetes, the root cause of ALL these conditions are the same - problems with our diet, lifestyle and exposure to environmental toxins. Most treatments focus on the downstream symptoms (elevated levels of glucose, cholesterol, blood pressure, triglycerides) and never get to WHY your levels are too high and how to change it. The good news is all of this can be reversed. Learn how to work with your doctor to help restore your body to health.

Hormonal changes during perimenopause and menopause can make food feel confusing and frustrating - even when you’re trying to eat “healthy.” The good news? Supporting your hormones doesn’t require extreme diets or perfection. Small, intentional food shifts can make a meaningful difference in energy, mood, and overall well-being. In this 60-minute workshop, we’ll explore how simple adjustments to everyday meals can help better support hormones in midlife. You’ll learn which foods are especially helpful, common habits that may be working against you, and practical strategies that fit real life. Participants will walk away with easy recipes, realistic food strategies, and renewed confidence around eating in midlife - along with the opportunity to connect with other women navigating the same season of life. Participants should bring along pen & paper. Janice Pedersen, a native of Minnesota, is well-acquainted with the state's hot summers and frigid winters. She values the warmth and generosity of her fellow Minnesotans and takes pleasure in both living and working within her community. Janice has a passion for coffee, engaging conversations, meeting new people, traveling, and hiking. Naturally inclined to help others, she finds fulfillment in supporting her clients on their journey to health and vitality. Janice is a certified Functional Health Coach, with a focus on supporting women in perimenopause and beyond.

Do you have joints that ache – a knee or hip or back? Whether you have arthritis, bursitis or just creaky joints, this workshop is for you. Joint lubrication exercises are quite simple and easy to do yet produce rather remarkable results by helping to free your joints of pain. We’ll also discuss which nutrients are needed to help keep your joints healthy. INSTRUCTOR BIO Janice Novak developed her unique posture program over twenty years of working with individual clients and teaching thousands of workshops. She has been quoted as the country's premier expert on posture in national and regional publications and broadcasts. Janice has a Masters Degree in Health & Physical Education. She is an internationally acclaimed, best selling author, speaker and wellness consultant who teaches workshops and seminars for hospitals, corporations and professional organizations. She presents up-to-date info on pertinent health/wellness topics that can improve employee health, decrease sick days, improve productivity, alertness, energy and motivation. She teaches simple steps that lead to powerful changes in how you look and feel. Janice regularly presents health segments on television and radio, including a guest spot on the Oprah Winfrey Show discussing her best selling book, "Posture, Get It Straight!".

Instructor: Janice Novak Not everyone can be skinny, but EVERYONE can be stronger - even if you don’t get to the gym several times/week. Learn how to strengthen your arms, back, shoulders, chest, hips, butt and thighs using resistance bands while watching your favorite TV or radio show. There are many benefits to having stronger muscles – they boost metabolism; maintain/increase bone density, make daily tasks easier and help you age with quality and grace. These multi-tasking exercises can fit easily into even the busiest schedules. It is a wonderful thing to be strong, fit and functional. You’ll learn lots of tips and techniques to improve overall health and wellness. You will need a resistance band for class.

Your chronological age is the number of years you have been alive. It is a fixed number and cannot be changed. Your biological or bio age, however, is measured by how well your organs and body systems work. And there are many things you can do to affect your biological age. You have more control over how your body ages than you may think. Research has shown us that you can peel years off your bio age. In this workshop, you will learn simple, scientifically proven things you can do right now to decrease your body age. Also, you will learn facial acupressure points to help erase years from your face naturally. INSTRUCTOR BIO Janice Novak developed her unique posture program over twenty years of working with individual clients and teaching thousands of workshops. She has been quoted as the country's premier expert on posture in national and regional publications and broadcasts. Janice has a Masters Degree in Health & Physical Education. She is an internationally acclaimed, best selling author, speaker and wellness consultant who teaches workshops and seminars for hospitals, corporations and professional organizations. She presents up-to-date info on pertinent health/wellness topics that can improve employee health, decrease sick days, improve productivity, alertness, energy and motivation. She teaches simple steps that lead to powerful changes in how you look and feel. Janice regularly presents health segments on television and radio, including a guest spot on the Oprah Winfrey Show discussing her best selling book, "Posture, Get It Straight!".