(additional offerings by studio renters)


a limited, small-group series
with Phyllis Smith, Certified Health Coach
4-week series: $110, $10 discount if registered by Fri 10/16

4 Tuesdays, 7-9p, October 20-November 10  ENROLL NOW
Develop a healthier and more satisfying lifestyle with the guidance of a personal health coach in this small-group series.

In four classes:
  • Discover your story
  • Create realistic, meaningful goals
  • Remove obstacles
  • Discover a healthy relationship with food and exercise
  • Receive support, tools, feedback & encouragment.

It is so easy to be tempted by fitness fads and diet gimmicks! There are so many promises made, with short-term results. This series is not a fad, and it is not about depriving yourself. Instead, the focus is wellness, through a holistic-mind and body- approach.

This is for YOUR health and wellbeing. Uplift your life through self-awareness and small shifts that work from the inside-out. Create realistic goals that run deeper than “I want to lose 15 lbs.” It’s time to get to the core of what is truly motivating your heart and spirit. You can identify and remove the obstacles that are holding you back. You can create a healthy relationship with food and incorporate more movement into your busy life.

In this small group, with your peers, a safe environment is created with encouraging, weekly accountability. Your health coach Phyllis will provide tools and feedback to help you discover your self-worth and start you on your way to a sustainable, healthy lifestyle.

phyllisAbout Phyllis Smith: As a certified Health Coach and yoga teacher, Phyllis fuses mind, body, fitness and health to help you create a sustainable healthy lifestyle that works for your unique living situation. Phyllis believes in you and that you can feel better and live the life that you love.

Introduction to Tai Chi
Saturday, 9/19, 2:30p-4p
with Bobby Garcia
$30 in advance, $35 at door

Part 1, 2:30-3:20p:
Join us for an introduction to Tai Chi and all the benefit this practice includes. This session will cover principles of practice, qigong, silk reeling, and formwork.
Part 2, 3:30-4p:
With the introduction to push hands, learn more about the 2 person exercises of Tai Chi. (Students may observe or participate in part 2.)

Discover through Tai Chi:
Improved breathing, circulation, coordination, and focus
A path to optimum health, balance, strength, and deep sense of serenity
Increased pain relief and improved quality of life in people of all ages

"Tai chi is often described as “meditation in motion,” but it might well be called “medication in motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren’t in top shape or the best of health.”

“In this low-impact, slow-motion exercise, you go without pausing through a series of motions named for animal actions — for example, “white crane spreads its wings” — or martial arts moves, such as “box both ears.” As you move, you breathe deeply and naturally, focusing your attention — as in some kinds of meditation — on your bodily sensations.

Tai chi differs from other types of exercise in several respects. The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai Chi can be easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery.”

"This gentle form of exercise can prevent or ease many ills of aging and could be the perfect activity for the rest of your life.”

Quoted text from: Harvard Health Publications, The Health Benefits of Tai Ch


with Shannon Mairs
$350 if registered 2 weeks beforehand, $375 thereafter

Friday 7p-10p:The Context & The Container
Saturday 2p-8p: Meaning & Connections, Discovery
Sunday 2p-9p:Discovery, Declarations! Dream. Plan. Wrap.

What if, first, we got clear on how we actually wanted to feel in our life, and then we laid out our intentions? What if your most desired feelings consciously informed how you plan your day, your year, your career, your holidays — your life?

You know what will happen with that kind of inner clarity and outer action? You’ll feel the way you want to feel more often than not. Decisions will be easier to make: You’ll know what to say no, thank you to and what to say hell yes! to. I bet you’ll complain less. You’ll be more optimistic, more open-hearted. It will be easier for you to return to your center in the midst of a challenge.

You will do much less proving, and way more living.
And you will have more to give to the world.
For starters.
Welcome to The Desire Map.

A Message from the facilitator, Shannon Mairs:

The Desire Map started out as a book, written by Danielle LaPorte. From there, it became the driver of over 500 book clubs around the world. At the heart of it all? A commitment to feeling good.

Cynics would say that choosing to place your focus on feeling good is silly...maybe even selfish. But I (and thousands of other Desire Mappers around the globe) know better. Because who wants to live a life that doesn't feel good?

Who wants to work in a job that sucks their life force?
Who wants to be in relationships where they don't feel nourished and honored?
Who wants to feel bored in their own life?

Not me. And I'm pretty sure, not you!

The Desire Map taught me how to make better choices by making decisions based on my core desired feelings. And that boils down to living a life that feels good to live.

I've watched this book inspire major transformation in my own life and in the lives of many others. I believe in this material. I know that it works.

....which is why I'm took my passion for The Desire Map one step further- to be an Official Licensed Facilitator of the Desire Map. I'm stepping up and offering to guide other people through The Core Desired Feelings weekend workshops.

with Valerie Rogers
Saturday, October 31, 2p-4:15p ENROLL NOW
$35 if registered by 10/22, $45 thereafter

Proper alignment of the whole body starts with the feet. If the feet are out of alignment everything will be out of alignment. Starting from the ground up we will learn how to anatomically align the body to establish correct posture for sitting, standing, balancing, and walking.

Correct alignment helps:
  • allieviate back and neckpain
  • relieve joint and muscle pain
  • reduce inflammation
  • correct foot problems
  • increase energy
Proper alignment creates more space and allows the breath to become fuller. With more space, the organs and neurological system begin to function properly.

Stop sliding down the slippery slope of misuse and begin the journey of change. When you change your posture, you can change your quality of life.

The focus of this workshop is learning how to align the body to achieve optimal health.

Open to all levels. Feel free to takes notes.

Valerie is the creator of Chogaflow, Yoga Alliance Certified, and a Registered Massage Therapist. She has a unique, fun, eclectic teaching style with emphasis on alignment and safety. Visit Valerie’s website or email Valerie for more information. ChogaFlow class with Valerie is held on Tuesdays and Thursdays, 12:30-1:40p.

with Kimberly Beroset
Drop-in/Community class: classes are offered on a sliding scale basis. A minimum offering of $10 suggested, but in the spirit of serving the community, no one will be turned away who is unable to pay that rate. Class passes may also be used.

Wednesdays, 6:40-7:25p

Ho-ho-ho, ha-ha-ha!

Humans were designed to laugh. Laughter is nature's stress-buster. It lifts our spirits with a happy high that makes us feel good and improves our behavior towards others. We all know that laughter makes us feel good. Laughter is gentle exercise. It fill your lungs and body with oxygen, deep-clears your breathing passages and exercises your lungs. When we laugh our bodies release a cocktail of hormones & chemicals that have startling positive effects on our system. Stress is reduced, blood pressure drops, depression is lifted, your immune system is boosted & more. Western science is just starting to discover the great effects of laughter. Laughter Yoga provides the opportunity to laugh, without reason, to enjoy the countless benefits to body and spirit that laughter offers.

"Laughter Yoga combines laughter with yogic breathing exercises. It is a perfect way to laugh and get exercise at the same time. It approaches laughter as a body exercise so it's easy to laugh even if you're depressed or in a bad mood. Last year I highlighted Laughter Yoga on my TV program. I've tried it, and it works." Oprah Winfrey

with Angela Alston 

6 Tuesdays, 7:30-8:30p
September 1-October 6
     October 13-November 17  ENROLL NOW

6-week series: $95 in advance, $105 at door if space available
*It may be possible to begin in the middle of a series or "drop in" to a class ($20) if space permits; please call the studio in advance.

Fall Focus: Your Pelvis
Whether you have a yoga practice or other movement practice or would just like to develop more freedom in your hip joints, you'll benefit from this series. When your pelvis moves naturally, your upper and lower body coordinate to produce powerful, precise, graceful movements, and ease in moving or sitting.

"It’s truly remarkable such simple movements can have such a large impact.”— Michelle Accardo, MS, ATC, LMT, CLT

Who benefits: Yogis; Dancers; Athletes; Anyone who’d like to increase movement ease.

Feld“A few minutes of Feldenkrais can give you the flexibility & postural benefits of hours of stretching exercises.”— Anne Rosenthal, PhD

Would you like to be more flexible? Would you like to move with greater ease? Would you simply like to know your physical self better?

If you answered “Yes” to at least one of these questions, you’ll benefit from Awareness Through Movement (ATM®), the active version of The Feldenkrais Method® of Somatic Education.

Each lesson begins with simple movements, which gradually increase in complexity, all organized around a function such as hip opening, movement of the shoulder girdle, or organizing head and neck. You'll discover greater flexibility, improved balance, grace, and pleasure in moving. ATM is a wonderful complement to dance, yoga, Pilates, Nia, and other movement modalities

“Wow, that was incredible. It’s hard to believe little movements can do so much, but obviously they do.”—Janet A., after her first ATM class

PLEASE NOTE: Mats and props are provided, but you are encouraged to bring your own mat specifically designed for the Feldenkrais practice, which may be purchased online at WellMats.

Instructor Angela Alston, GCFP, MFA, began taking Awareness Through Movement® in 1996. She trained in The Feldenkrais Method® of Somatic Education in New York, Houston, and Chicago and was certified to teach ATM® in 2008. Angel also offers Functional Integration® private sessions. Angela has studied a variety of movement forms, including yoga and dance, and she is an award-winning maker of dance films. She has an MFA from the University of Texas at Austin and a BA in philosophy and biology from Swarthmore College.

with Shannon Mairs, Certified MELT Hand & Foot Instructor, Nia White Belt trainer, JourneyDance Guide. Shannon was trained by the creator of MELT Method, Sue Hitzmann. Shannon Mairs has been teaching therapeutic movement nationwide for the last 10+ years. She is the creator of Compassion Fitness™ and her passion is to help you put your SELF first!

$50 if registered one week in advance, $55 thereafter
(MELT kit not included in registration. Kit is available for preorder online through Wed 4/3)

2 Mondays, 6-7:10p, next date tba

Do you have body aches and pains? Are you looking for simple ways to self-care for your body? Adding MELT to your life can help improve your efficiency and performance in your fitness routine, while enhancing daily life by improving your digestion, sleeping, and reducing inflammation, accumulated stress, and chronic pain symptoms.

This series will take you on a journey of grounded connectivity, openness and flexibility! 

Exploring Your Body’s Connective Tissue

Explore the mystery and magic of Your Body’s Way by learning about the Connective Tissue System. Explore the body’s connective tissue and how it affects every aspect of your body’s movement. Learn what connective tissue is, and learn how it can be nurtured, how it can be healed, and how it can be part of natural longevity. You will explore how to reacquire whole-body balance by directly affecting the cellular hydration of the connective tissue matrix using Hands-Off Bodywork™. 

melt footThe Feet 

Explore healing your body from the ground up by focusing on five pressure points on the bottom of the feet. By working with the MELT soft and hard balls, you will create a healing ritual that will alleviate pain and increase stability in your body. Adding the MELT foot treatment to your life will help improve your efficiency and performance in your fitness routine, while enhancing daily life by improving your digestion, sleeping, and reducing inflammation, accumulated stress, and chronic pain symptoms.

melt handThe Hands

Explore healing your body through expansion and touch by focusing on five pressure points on the palm of the hand. By working with the MELT soft and hard balls, you will create a healing ritual that will alleviate pain and increase flexibility in the head, neck, arms and shoulders. The MELT hand method will allow you to experience how easy it is to create change in your body regarding misalignment, chronic pain, and the negative effects associated with aging. Different from going to a therapist for bodywork, MELT empowers people with simple, self-care tools for long-term wellness.

No experience required. Expect minimal, gentle movement.