Your Self-Empowerment Begins Here.

Exercise Classes

(see pricing options below)

Core and Balance (60 minutes)

Instructor: Katie Cunningham, Certified Personal Trainer

Individualized core, stability, agility, and strengthening workouts to improve balance and overall neuromuscular communication (nerve and muscle communication). This class involves various core and balance techniques to instill a foundational strength that can be applied to any lifestyle. We use lower-impact techniques. This activity is fitting for all levels of fitness and body types and includes warm-up and cool-down with stretches, while focusing on tight muscles. Exercises can be tailored to individual skills and level of fitness.

E=MC² (45 minutes)

Instructor: Nelle Fox, Certified Running Coach, Integrative Nutrition Health Coach, TRX Qualified Fitness Coach

This runner-specific class focuses on the strength mechanisms that support optimal running performance. Because running is a highly repetitive, single planar movement, overuse, overcompensation, and altered length tension in musculature plague runners, ultimately causing injury and subsequent sidelining in more extreme cases. In this 45-minute class, you can expect to build overall core stability and balance, improving static and dynamic posture and absorption of energy through the spine, muscular endurance, where muscle is strengthened without the intent of growing the size of muscle fibers, and power, to create explosive, yet efficient form on the roads and trails.

Functional Stretching (60 minutes)

Instructor: Katie Cunningham, Certified Personal Trainer

Functional Stretching is a class for all ages, body types, and fitness levels. It combines basic stretching, self-myofascial release, trigger point therapy and basic yoga poses. This class will help guide your awareness to the muscles that may be associated with your aches and pains. The integrated approach helps improve balance and overall neuromuscular communication (nerve and muscle communication). Come and see how Functional Stretching can help you release tight muscles, decrease tension, and improve flexibility. Not only will you learn more about your body, but you will start to understand some of the daily activities that could be associated with the muscle imbalances that lead to pain.

Kinetic Kickboxing (60 minutes)

Instructor: Katie Cunningham, Certified Personal Trainer

Kinetic Kickboxing involves circuit training that will focus on core, stability, agility, and strengthening workouts to improve balance and overall neuromuscular communication (nerve and muscle communication). Stations incorporate lower-impact techniques and accommodate all fitness levels. Includes a warm-up and cool-down with stretches. Exercises can be tailored to individual skills and level of fitness.

More Exercise Classes coming soon!

Our schedules occasionally change. Please visit our calendar for the full current schedule.

Massage Workshops

Introduction to Managing Your Own General Aches and Pains with Self-Massage

Instructors: Brandon Cunningham (Nurse Practitioner & Certified Personal Trainer), Katie Cunningham (Certified Massage Therapist & Certified Personal Trainer)

You don’t always need an expensive massage because you can manage most of the aches and pains on your own. This class will help guide your awareness to the muscles that may be associated with your aches and pains. Not only will you learn more about your body, but you will start to understand some of the daily activities that could be associated with the muscle imbalances that lead to pain. We will discuss self-trigger point therapy, self-myofascial release, and stretching. We will practice these techniques with a foam roll, tennis ball, and other equipment. Participants will need a mat, a tennis ball, and a foam roll. We will try and provide, or at least show, some other useful tools that can help the process of self-care.

Visit our calendar for current schedule.

Price: $35.00 per person

Upcoming Massage Workshops include:

Partner Massage and Stretching Workshops

4-week Self-Massage Series

Visit our calendar for current schedule.

Nutrition 101

Instructor: Brandon Cunningham: Nurse Practitioner & Certified Nutrition Coach

The objective of this educational presentation is to understand the basics of nutrition to control weight, improve health, and maximize wellness. Information will include introduction into Macronutrients, Total Daily Energy Expenditure (total calories needed per day), Nutrition Label Reading, Meal Building, Mindful Eating, and Web/App resources to help guide you through an improved nutritional lifestyle. Class will be presented with PowerPoint slides.

Visit our calendar for the next class.

Price: $30.00 per person

Introduction to Aromatherapy and Essential Oils Workshop

Instructor: Darlene Shanks, Certified Aromatherapist, Natural Necessities

Learn More About Aromatherapy. This hands-on workshop is conducted from an educational, scientific, evidence-based viewpoint. You will receive hand-outs and will make a product to take home!

Get your questions answered and begin your journey into aromatherapy!

• • What is aromatherapy? Isn’t it just a scent?
  • What are essential oils and where do they come from?
  • Why do essential oils work?
  • What are the oils used for?
  • Since essential oils are natural, aren’t they totally safe to use in all ways?
  • How do I choose the oils and a company to purchase them from?

Visit our calendar for the next class.

Price: $35 per person.