Instructor: Janice Novak Acupressure is an ancient, Eastern healing technique that involves pressing or kneading key points on the body to release energy blockages and simulate energy flow through pathways called meridians. Continual sinus problems have become epidemic in both children and adults. You can find relief by stimulating the many points that relieve sinus blockages, headaches and more.

Instructor: Coach Amanda Berg, Certified Strength & Conditioning Specialist Participate in every date and receive a full refund! There is strength in community—especially when it comes to fitness. B.O.M.B. Moms is a supportive workout group designed for women to train and sustain together. As strength training gains popularity among aging adults, particularly women, it can be difficult to navigate the overwhelming amount of fitness information available. This course aims to cut through the noise and provide effective, guided training in a welcoming environment. What sets this course apart is Coach Berg’s approach: she works out alongside the group, using her own training time to model proper form, offer encouragement, and provide real-time coaching. As someone who loves the weight room but finds it hardest to train at the end of the day, Coach Berg created this morning program to help both herself and others stay consistent. Each session begins with a guided mobility warm-up, followed by structured strength training that includes prescribed movements and lifts. Every movement can be progressed or regressed to meet individual fitness levels, making this program accessible and challenging for all participants. Sessions conclude with a flexibility-focused cool-down. Participants will also receive two strength workouts per week to complete independently, off-site and on alternate days from in-person sessions. Motivation gets us started, Dedication keeps us going! This course serves as a trial offering.Continued interest and attendance will lead to a full 3-month transformation program running January through March.

Instructor: Coach Amanda Berg, Certified Strength & Conditioning Specialist Participate in every date and receive a full refund! There is strength in community—especially when it comes to fitness. B.O.M.B. Moms is a supportive workout group designed for women to train and sustain together. As strength training gains popularity among aging adults, particularly women, it can be difficult to navigate the overwhelming amount of fitness information available. This course aims to cut through the noise and provide effective, guided training in a welcoming environment. What sets this course apart is Coach Berg’s approach: she works out alongside the group, using her own training time to model proper form, offer encouragement, and provide real-time coaching. As someone who loves the weight room but finds it hardest to train at the end of the day, Coach Berg created this morning program to help both herself and others stay consistent. Each session begins with a guided mobility warm-up, followed by structured strength training that includes prescribed movements and lifts. Every movement can be progressed or regressed to meet individual fitness levels, making this program accessible and challenging for all participants. Sessions conclude with a flexibility-focused cool-down. Participants will also receive two strength workouts per week to complete independently, off-site and on alternate days from in-person sessions. Motivation gets us started, Dedication keeps us going! This course serves as a trial offering.Continued interest and attendance will lead to a full 3-month transformation program running January through March.

Instructor: Janice Novak Every day, your body makes about 330 billion new cells which means 3.8 million cells are replaced every SECOND! This means every second is an opportunity to make every system in your body healthier. The quality of cell your body can produce this second is very dependent on what raw materials you have floating around your bloodstream. Studies show you can be 50 and have the physiology of a 30-year-old (and vice versa), depending on how well you take care of yourself. What you do now greatly affects your health and well- being now and in the future. Nothing beats good health! We’ll discuss simple steps you can take now to help make every system in your body as healthy as possible.

Instructor: Tina Honsey Want to feel strong, energized, and focused—whether you’re a busy parent, a retiree or senior, someone in between, or simply working toward long-term health? How you fuel your body affects everything from daily energy and mental clarity to performance and healthy aging. This interactive workshop is designed for individuals of all ages who want to:• Fire up metabolism and maintain a healthy weight• Stay energized and sharp through busy days and active lives• Support brain, bone, and muscle health at every stage of life• Learn practical, science-backed strategies to nourish your body right We’ll break it all down into simple, sustainable steps—so you walk away feeling confident and empowered, not confused or overwhelmed. With over 30 years of experience in the wellness space, Tina has dedicated her career to teaching, guiding, and empowering individuals to feel their best. Her journey began in group fitness and personal training, and over the past six years, she has shifted toward a highly personalized approach—leveraging insights from DNA, lifestyle, environment, and stress to help clients create sustainable results from the inside out. She has helped thousands reduce inflammation, increase energy, maximize performance, balance hormones, and regain confidence in their own skin. Her teaching style is science-backed, approachable, and grounded in real life—always aiming to inspire and equip others with tools they can use long after the session ends.

ONLINE: Google MeetInstructor: Taylor Cain Join Taylor Cain, MS, RDN for a three-part series focused on building sustainable, balanced eating habits that will support your wellness goals. Whether you are looking to manage your weight, improve energy levels, or be more mindful of meal planning, these interactive virtual sessions are for you! Class 1: Build a Better Breakfast - January 14Celebrate National Breakfast Month by starting the day strong! Learn how to create a satisfying and nourishing breakfast that supports metabolism, keeps you energized, and curbs cravings throughout the day.Class 2: Midday Meals that Work for You - January 21Keep your energy steady and your goals on track with midday meals. Whether you are at work, on-the-go, or juggling a busy day at home, building balanced lunches and smart snacks are key to feeling your best!Class 3: Dinner Done Right - January 28In celebration of Family Meals Month, explore convenient dinner options that work for you and the entire family. This class will review tips for meal prepping, meal planning, and creating positive mealtime habits.

Instructor: Janice Novak Heart disease is the number one killer of women. Symptoms are different for women than for men so many symptoms are ignored or go unrecognized. You have the power to control, prevent, and in some cases, reverse heart disease. We’ll discuss signs, symptoms, and risk factors of a heart attack, hormones and your heart, foods that can help prevent and reverse heart disease, helpful nutrients, exercises, and the four numbers you need to know that could save your life.

Instructor: Janice Novak 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: Janice Novak In the past you probably could drop weight by cutting back on calories or exercising a bit more. But then suddenly the scale stops moving, and you just can’t seem to lose weight. THE GOOD NEWS - You could lose up to 20 pounds in a year – without eating less. Just by revving up your metabolism, you can burn more calories every day, lose fat, boost energy, feel stronger and more fit. In this class, you will learn 20 SIMPLE things you can do every day to boost your metabolism.

Instructor: Janice Novak Ever had a day where you can’t stop eating? Do you crave starches, snack foods, and sweets and find the more you eat, the more you want to eat? Is your snacking out of control? In this workshop, we will discuss a two-week plan that will STOP your cravings (no kidding!), help you lose weight and help keep your insulin levels balanced. Overcoming carb cravings is not a matter of willpower but a matter of biology. Learn how you can stop the vicious cycle of food craving and weight gain. No hype – just the facts.

Instructor: Janice Novak Ever caught your own reflection to see that your head hangs too far forward, or your shoulders are too rounded, or you slump too much? You will learn how to correct common posture problems and learn an ‘Instant Alignment Technique’ that will have you standing straighter immediately. We’ll discuss easy to implement tips when at a computer, in a car or working out. There are many benefits to improving posture. And, the good news is no matter how long you may have had poor posture, it is NEVER TOO LATE to make improvements. Your clothes will fit better, too! You’ll need a resistance band for some of the exercises.

ONLINE: Google MeetInstructor: Taylor Cain Discover the benefits of a plant-forward diet with practical and delicious ways to include variety into your routine.

Instructor: Janice Novak 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: Janice Novak Perimenopause starts around the age of 35 for most women and can last 10-15 years. Common symptoms include fatigue, migraines, weight gain, water retention, depression, sleep disturbances, joint aches, hot flashes, anger flashes, migraines, fibroids, exaggerated PMS and more. Once you understand exactly what is causing all the troublesome symptoms, they are much easier to correct. We’ll discuss how to get hormone levels measured - blood test vs. saliva test and what to do with the results; traditional HRT vs. bio-identical; acupressure points to assist in symptom relief and nutritional musts. You’ll leave with multiple tools and techniques for restoring health and well-being.

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.

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.

Instructor: Janice Novak If you currently take thyroid medication but are still gaining weight and still have a variety of symptoms, there’s more you need to know. Fatigue, weight gain, depression, anxiety, rising cholesterol levels, inability to focus, thinning hair, digestive problems, abnormal blood pressure, reduced sex drive, and heart palpitations are only some of the symptoms. We’ll discuss the 5 things that need to be measured, but usually aren’t; why the #1 thyroid replacement may not be helping you; foods that help or hinder; commonly misunderstood rules of how and when to take thyroid meds; environmental triggers and info you need to discuss with your doctor. This workshop is a source of information only and should by no means be considered a substitute for the advice of a qualified medical professional.