WATERTOWN MAYER COMMUNITY EDUCATION ISD #111

Abdominal Strengtheners that won’t stress you back or neck Abdominal muscles weaken and lose shape due to past pregnancies, surgeries, sitting at a desk all day, being sedentary and poor posture. Learn a series of extremely effective exercises to quickly strengthen all four layers of abdominal muscles without stressing back or neck joints and without getting on the floor. Common abdominal exercises like crunches can place too much stress on back and neck joints. This class is a live online class via Zoom. Enter the classroom in two easy clicks. How Do I Join a Zoom Meeting? A short video at the link below may be helpful if you need any additional help logging on to a Zoom Meeting. https://support.zoom.us/hc/en-us/articles/201362193-How-Do-I-Join-A-Meeting-

Posture & Osteoporosis: Building Better Bones (Live Zoom Class) 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, unround shoulders and flatten your midsection. Learn how to reduce the risk of osteoporosis and how to regain 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. This class is a live online class via Zoom. Enter the classroom in two easy clicks. How Do I Join a Zoom Meeting? A short video at the link below may be helpful if you need any additional help logging on to a Zoom Meeting. https://support.zoom.us/hc/en-us/articles/201362193-How-Do-I-Join-A-Meeting-

De-Age your Brain Current research shows lifestyle and diet have a big effect on HOW the brain ages. Cognitive function, which covers all aspects of perceiving, thinking and reasoning, CAN improve. And the very good news is no matter what your age there are things you can begin to do today to improve how quickly and effectively brain cells communicate with each other. We’ll discuss which ‘superfoods’ reduce the damaging effects of toxins and inflammation on the brain and which nutrients are great for memory, attention, processing information and reducing stress. You will learn simple, easy to implement strategies to help your brain stay healthy and alert. This class is a live online class via Zoom. Enter the classroom in two easy clicks. How Do I Join a Zoom Meeting? A short video at the link below may be helpful if you need any additional help logging on to a Zoom Meeting. https://support.zoom.us/hc/en-us/articles/201362193-How-Do-I-Join-A-Meeting-

Hips, Thighs & Otherwise If you’ve noticed hip/thigh/bottom spread, you are not alone, and this workshop is for you. 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 the time, money, or inclination to haul yourself to a gym several times a week, you will love these powerful and effective techniques. You will need a resistance band, tied in a loop for the ’10 Minute Miracle Exercise’. This class is a live online class via Zoom. Enter the classroom in two easy clicks. How Do I Join a Zoom Meeting? A short video at the link below may be helpful if you need any additional help logging on to a Zoom Meeting. https://support.zoom.us/hc/en-us/articles/201362193-How-Do-I-Join-A-Meeting-

Morning Yoga (Foundational) Morning Yoga (Foundational) is an all-levels, customizable class that helps strengthen and care for the physical and emotional body. Each class will begin with a breathing and mindfulness exercise, followed by a longer standing series to strengthen and care for all parts of the body. For the final portion of class, practitioners return to the mat for stretching and rejuvenation. This class moves at a slower pace, allowing students ample time to customize each posture to their individual body. Instructors will be at the ready to help each participant figure out what works best, taking into consideration any joint concerns or injuries, as well as requests to increase the intensity, as desired. Bring a yoga mat and water. Optional: Bring two yoga blocks, blanket, and yoga strap.

Morning Yoga (Foundational) Morning Yoga (Foundational) is an all-levels, customizable class that helps strengthen and care for the physical and emotional body. Each class will begin with a breathing and mindfulness exercise, followed by a longer standing series to strengthen and care for all parts of the body. For the final portion of class, practitioners return to the mat for stretching and rejuvenation. This class moves at a slower pace, allowing students ample time to customize each posture to their individual body. Instructors will be at the ready to help each participant figure out what works best, taking into consideration any joint concerns or injuries, as well as requests to increase the intensity, as desired. Bring a yoga mat and water. Optional: Bring two yoga blocks, blanket, and yoga strap.

Posture & Osteoporosis: Building Better Bones (Live via Zoom) 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, unround shoulders and flatten your midsection. Learn how to reduce the risk of osteoporosis and how to regain 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. This class is a live online class via Zoom. Enter the classroom in two easy clicks. How Do I Join a Zoom Meeting? A short video at the link below may be helpful if you need any additional help logging on to a Zoom Meeting. https://support.zoom.us/hc/en-us/articles/201362193-How-Do-I-Join-A-Meeting-

Posture, Get It Straight! 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 exercises. This class is a live online class via Zoom. This class is a live online class via Zoom. Enter the classroom in two easy clicks. How Do I Join a Zoom Meeting? A short video at the link below may be helpful if you need any additional help logging on to a Zoom Meeting. https://support.zoom.us/hc/en-us/articles/201362193-How-Do-I-Join-A-Meeting-

Strategies for Beating Belly Bloat-Online Class is live online via Zoom Have you ever found that in the a.m. your pants fit fine but by mid-afternoon, the waistband squeezes you like a tourniquet? Or that no matter how many crunches you do, your stomach still hangs out? Getting rid of a potbelly is much more than just doing abdominal exercises. In this workshop, you will learn the main causes and 6 strategies for getting rid of belly bloat. We will do a few exercises designed to strengthen the deepest layer of abdominal muscle - the layer that is responsible for flattening your stomach, shaping your waistline, and supporting your lower back. And we will do this without getting on the floor. This class is a live online class via Zoom. Enter the classroom in two easy clicks. How Do I Join a Zoom Meeting? A short video at the link below may be helpful if you need any additional help logging on to a Zoom Meeting. https://support.zoom.us/hc/en-us/articles/201362193-How-Do-I-Join-A-Meeting-

Thyroid things you need to know 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, and heart palpitations are only some of the symptoms. In this workshop, we’ll discuss how thyroid function can make any illness worse; the 5 things that need to be measured, but usually aren’t; why the #1 thyroid replacement may not be helping you; connection between thyroid, fibromyalgia and arthritis; foods that help or hinder; commonly misunderstood rules of how and when to take thyroid medication; environmental triggers and information 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. This class is a live online class via Zoom. Enter the classroom in two easy clicks. How Do I Join a Zoom Meeting? A short video at the link below may be helpful if you need any additional help logging on to a Zoom Meeting. https://support.zoom.us/hc/en-us/articles/201362193-How-Do-I-Join-A-Meeting-

Morning Yoga (Level 1) Morning Yoga (Level 1) takes your yoga practice one step further. This customizable class helps strengthen and care for the physical and emotional body. Each class will begin with a breathing and mindfulness exercise, followed by a longer standing series to strengthen and care for all parts of the body. For the final portion of class, practitioners return to the mat for stretching and rejuvenation. This class moves at a slightly faster pace, but still allows students ample time to customize each posture to their individual body. Instructors will be at the ready to help each participant figure out what works best, taking into consideration any joint concerns or injuries, as well as requests to increase the intensity, as desired. Bring a yoga mat and water. Optional: Bring two yoga blocks, blanket, and yoga strap.