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JANUARY
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Day |
Date |
Time |
Instructor |
Topic |
Description |
Tuesday |
January 2nd |
6-7pm |
Carmel A. |
CORE Exercise Buffet |
Practice different styles of movement that help strengthen the body’s core. |
Thursday |
January 4th |
4-5pm |
Ali C. |
Booster Support Group |
Sharing, support and tips for members post Meal Replacement Program |
Monday |
January 8th |
5-6pm |
Carissa F. |
Self-Compassion for the New Year |
Learn how to leverage self-compassion to give yourself what you need for your wellness as we begin 2024. |
Monday |
January 8th |
5:30-6:30pm |
Nicholas S. |
Plant-Based Eating Series: Part 3-Fats |
Learn about the benefits of plant-based eating and which types of fats to include in your meals and snacks. |
Tuesday |
January 9th |
1-2pm |
Lizzy K. |
Cardiovascular Exercise: Benefits and Practice |
Learn about the benefits of cardiovascular exercise and get ready to move with a light cardio routine! |
Tuesday |
January 16th |
12-1pm |
Shannon N. |
Emotional Eating |
Learn the signs of emotional eating, examine emotional triggers and brainstorm nourishing coping strategies. |
Tuesday |
January 16th |
5-6pm |
Jesus J. |
Building Your Healthy Lifestyle Action Plan |
This workshop will offer guidance to put your healthy lifestyle goals into action! It will also include tips to help you stay motivated in your health journey. |
Wednesday |
January 17th |
9-10am |
Janet K. |
Our Relationship with Food and Overeating |
In this workshop we will explore our relationship with food and times we tend to overeat. We will also examine and the differences between psychological and physiological hunger. |
Thursday |
January 18th |
4-5pm |
Ali C. |
Booster Support Group |
Sharing, support and tips for members post FMR program |
Monday |
January 22nd |
5-6pm |
Carissa F. |
Self-Compassion for the New Year |
Whether you’re energized to make changes or exhausted and needing rest, learn how to leverage self-compassion to give yourself what you need for your wellness as we begin 2024. |
Tuesday |
January 23rd |
11-12pm |
Melanie P. |
Get More Active |
Learn ways to boost your metabolism and build a consistent exercise routine. |
Thursday |
January 25th |
9-10am |
Frankie K. |
The Power of Your Routines |
Many of us are on autopilot with our routines, not even realizing that 70% of what they’re unconsciously doing is affecting the quality of their lives. This class will teach you how to create bulletproof routines while removing and becoming aware of their old routines that may hurting them. |
Thursday |
January 25th |
6-7pm |
Vicki P. |
Gut Health and Weight Maintenance |
Learn why gut health is important, how it helps to regulate appetite and body weight, and key strategies you can do to recover and maintain gut health. |
FEBRUARY
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Thursday |
February 1st |
4-5 pm |
Ali C. |
Support Group |
Sharing, support and tips for members post FMR program |
Monday |
February 5th |
5-6pm |
Carissa F. |
Mindful Eating |
Mindful eating is an in-the-moment awareness of our thoughts, emotions, and sensations while we eat. In this session, we’ll discuss the benefits of mindful eating and demonstrate various strategies to help you slow down and be present with your meals. |
Tuesday |
February 6th |
6-7pm |
Carmel A. |
Rewiring Your Brain for Success |
Feeling a little stuck and ready to make a change? This workshop will discuss different ways to tweak your current thought process to help you reach health and wellness goals! |
Wednesday |
February 7th |
12-1pm |
Brittany R. |
Emotions and Food |
This is session 1 in a series of classes on Behavioral Lifestyle Skills (Needs, Emotions, Habits, Coping Skills, Values) |
Monday |
February 12th |
5:30-6:30pm |
Nicholas S. |
Plant-Based Eating Series: Part 4 -Protein |
Learn about the benefits of plant-based eating and which plant-based proteins to ramp up in your meals and snacks. |
Tuesday |
February 13th |
1-2pm |
Lizzy K. |
Ask Me Anything! |
Group problem solving around exercise, emergency meals, healthy plate building and more! |
Wednesday |
February 14th |
12-1pm |
Brittany R. |
Needs: Maslow’s Hierarchy |
This is session 2 in a series of classes on Behavioral Lifestyle Skills (Needs, Emotions, Habits, Coping Skills, Values) |
Thursday |
February 15th |
4-5pm |
Ali C. |
Booster Support Group |
Sharing, support and tips for members post FMR program |
Tuesday |
February 20th |
12-1pm |
Shannon N. |
Body Image |
Learn about the different aspects of body image. This work shop will focus on finding ways to strengthen your body image and help you embrace the body you are in! |
Tuesday |
February 20th |
5-6pm |
Jesus J. |
Navigating the Gym |
Finding the right rhythm with your fitness plan can feel overwhelming and take some time. This class will help you explore some new movement options and find what’s right for you. |
Wednesday |
February 21st |
9-10am |
Janet K. |
Family Messages |
Explore how some messages affect our eating habits. |
Wednesday |
February 21st |
12-1pm |
Brittany R. |
Habits |
This is session 3 in a series of classes on Behavioral Lifestyle Skills (Needs, Emotions, Habits, Coping Skills, Values) |
Thursday |
February 22nd |
9-10am |
Frankie K. |
Creating Healthy Habits |
Discuss the concept of creating healthy habits while removing unwanted habits. |
Thursday |
February 22nd |
6-7pm |
Vicki P. |
Natural Foods that Suppress Appetite |
Learn natural approaches to fuel up and curb hunger. |
Monday |
February 26th |
5-6pm |
Carissa F. |
Mindful Eating |
Mindful eating is an in-the-moment awareness of our thoughts, emotions, and sensations while we eat. In this session, we’ll discuss the benefits of mindful eating and demonstrate various strategies to help you slow down and be present with your meals. |
Tuesday |
February 27th |
11-12pm |
Melanie P. |
Intervals and Cardiovascular Fitness |
Learn about the various types of cardiovascular exercise and why we need it in our lives. |
Wednesday |
February 28th |
12-1pm |
Brittany R. |
Values |
This is session 4 in a series of classes on Behavioral Lifestyle Skills (Needs, Emotions, Habits, Coping Skills, Values) |
MARCH
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Monday |
March 4th |
5-6pm |
Carissa F. |
Label Reading Refresh |
What should you be looking for when reading a nutrition label? This session will give you a refresher on the most important things to review when you decide what to eat. |
Tuesday |
March 5th |
6-7pm |
Carmel A. |
Finding Balance |
A physical body out of balance becomes vulnerable to weakness and disease. Learn about holistic medicine strategies and information on how to create greater health resiliency. |
Wednesday |
March 6th |
12-1pm |
Brittany R. |
Coping Strategies |
This is session 5 in a series of classes on Behavioral Lifestyle Skills (Needs, Emotions, Habits, Coping Skills, Values) |
Thursday |
March 7th |
4-5pm |
Ali C. |
Booster Support Group |
Sharing, support and tips for members post FMR program |
Monday |
March 11th |
5:30-6:30pm |
Nicholas S. |
Intermittent Fasting |
This class will give the opportunity to lean facts and ask questions about the different types of intermittent fasting. |
Tuesday |
March 12th |
1-2pm |
Lizzy K. |
Meal Prep for Clean, Healthy Food |
Understand how to make balanced meals using food prepping strategies that will help you stay on track for a healthy lifestyle. |
Monday |
March 18th |
5-6pm |
Carissa F. |
Label Reading Refresh |
What should you be looking for when reading a nutrition label? This session will give you a refresher on the most important things to review when you decide what to eat. |
Tuesday |
March 19th |
12-1pm |
Shannon N. |
Breaking Free from the Compulsive Eating Habit |
We will learn the habit cycle for compulsive eating behaviors and the mechanisms that make these habits so hard to stop. This understanding can better help individuals break free from these patterns and build more helpful habits. |
Tuesday |
March 19th |
5-6pm |
Jesus J. |
Sweat it Out with Jesus |
Log-on ready to move and feel good! Jesus will discuss the benefits of consistent exercise and how to work more movement into your days. This class will include an upbeat workout, Jesus’s specialty! |
Wednesday |
March 20th |
9-10am |
Janet K. |
We Are One, Body and Mind |
Is our self-Identity and body image related? |
Thursday |
March 21st |
4-5pm |
Ali C. |
Booster Support Group |
Sharing, support and tips for members post FMR program |
Tuesday |
March 26th |
11-12pm |
Melanie P. |
Real Good Food |
Grab your apron and spices! Melanie will guide you through a demonstration for creating tasty and nourishing food. |
Thursday |
March 28th |
9-10am |
Frankie K. |
How Your Environment Affects Your Decision Making |
A plant will only grow as big as the pot it’s in. Humans are no different. Our environment and the things in it are either helping us grow or have us staying the same. This class will teach people how to create an environment that will help them thrive and improve health whether at home, work, or somewhere else. |
Thursday |
March 28th |
6-7pm |
Vicki P. |
Nutrition Strategies for Lowering Inflammation |
The consequences of an inflamed and damaged gut can be devastating. Learn about gut health, why it is important, and what can happen when your gut becomes inflamed. Learn strategies to improve gut health, how to clean up your environment and mood. |
APRIL
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Tuesday |
April 2nd |
6-7pm |
Carmel A. |
Introduction to Traditional Chinese Medicine and Holistic Care |
Learn to assess imbalances in you lifestyle and improve your well being. Carmel Agdeppa a licensed acupuncturist, will discuss incorporating Traditional Chinese Medicine to aim for disease prevention and achieving optimal health. |
Thursday |
April 4th |
4-5pm |
Ali C. |
Booster Support Group |
Sharing, support and tips for members post FMR program |
Monday |
April 8th |
5:30-6:30pm |
Nicholas S. |
The Healthy Plate |
Discuss ideas for energizing and satisfying meals and snacks using the healthy plate model. |
Tuesday |
April 9th |
1-2pm |
Lizzy K. |
Back to Basics |
Discuss key habits of successful weight loss maintainers and how to get back on track. |
Monday |
April 15th |
5-6pm |
Carissa F. |
Self-Care Recharge |
Spend an hour recharging your batteries with guided practices for self-care including gentle stretches, relaxation meditation, and journaling. |
Tuesday |
April 16th |
12-1pm |
Shannon N. |
Understanding the Compulsive Eating Brain |
Learn how the brain operates and what mechanisms drive compulsive overeating. Understanding our brain better can help us learn how to support long-term change. |
Tuesday |
April 16th |
5-6pm |
Jesus J. |
Strength Training and Aging |
Loosing muscular strength as we age is not just a muscle issue but a nerve issue as well. Jesus teaches you why strength training is MORE important for mature individuals before leading you through a safe basic exercise split to get you started. *This class has a movement component so please wear comfortable athletic clothes and have at least 1 set of 5lbs weights. Mats and cushions are optional but HELPFUL. |
Wednesday |
April 17th |
9-10am |
Janet K. |
What Do I Value Most? |
Explore the relationships between habits and values. Are yours aligned? |
Thursday |
April 18th |
4-5pm |
Ali C. |
Booster Support Group |
Sharing, support and tips for members post FMR program |
Tuesday |
April 23rd |
11-12pm |
Melanie P. |
Effects of Exercise on Blood Sugars and Insulin Sensitivity |
Whether you are struggling with rising blood sugar levels, or you just want to avoid developing diabetes, learn how exercise can lower blood sugars and increases insulin sensitivity. Melanie Perkins, MS will explain the mechanics of how exercise and movement effects blood sugars and the types of exercise that will increase insulin sensitivity. |
Thursday |
April 25th |
9-10am |
Frankie K. |
Reduce Stress and Anxiety Through Digital Organization |
A class designed to help organize your priorities and free up mental space. In this class you will learn how to create a digital filing cabinet for all your thoughts, tasks, and whatever else is important to you to help gain mental clarity and aid in reducing stress and anxiety. |
Thursday |
April 25th |
6-7pm |
Vicki P. |
Adaptogens and How They Benefit Your Health |
Learn what adaptogens are and how they can benefit your health, modulate your hormones and aid weight maintenance. |
Monday |
April 29th |
5-6pm |
Carissa F. |
Self-Care Recharge |
Spend an hour recharging your batteries with guided practices for self-care including gentle stretches, relaxation meditation, and journaling. |
MAY
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Wednesday |
May 1st |
12-1pm |
Brittany R. |
Emotions and Food |
This is session 1 in a series of classes on Behavioral Lifestyle Skills (Needs, Emotions, Habits, Coping Skills, Values) |
Thursday |
May 2nd |
4-5pm |
Ali C. |
Booster Support Group |
Sharing, support and tips for members post FMR program |
Monday |
May 6th |
5-6pm |
Carissa F. |
Mini-Mindfulness for Busy Days |
The days we need mindfulness the most can be the days it is most challenging to find time for! In this session, we’ll review a toolbox of mini-mindfulness practices you can incorporate into even the busiest days. |
Tuesday |
May 7th |
6-7pm |
Carmel A. |
Exercise Buffet |
Learn about and practice different styles of movement including: Barre, Yoga and Tai Chi |
Wednesday |
May 8th |
12-1pm |
Brittany R. |
Needs: Maslow’s Hierarchy |
This is session 2 in a series of classes on Behavioral Lifestyle Skills (Needs, Emotions, Habits, Coping Skills, Values) |
Monday |
May 13th |
5:30-6:30pm |
Nicholas S. |
Getting to Know Your Gut |
Get to know more about your inner workings and what you can do to take good care of your gut! |
Tuesday |
May 14th |
1-2pm |
Lizzy K. |
Strategies for a Healthy Brain |
Learn lifestyle and nutrition strategies that promote brain health and maintain cognitive function. |
Wednesday |
May 15th |
12-1pm |
Brittany R. |
Habits |
This is session 3 in a series of classes on Behavioral Lifestyle Skills (Needs, Emotions, Habits, Coping Skills, Values) |
Wednesday |
May 15th |
9-10am |
Janet K. |
Mindfulness and Boundaries |
Is there a relationship between being mindful and setting healthy boundaries? |
Thursday |
May 16th |
4-5pm |
Ali C. |
Booster Support Group |
Sharing, support and tips for members post FMR program |
Monday |
May 20th |
5-6pm |
Carissa F. |
Mini-Mindfulness for Busy Days |
The days we need mindfulness the most can be the days it is most challenging to find time for! In this session, we’ll review a toolbox of mini-mindfulness practices you can incorporate into even the busiest days. |
Tuesday |
May 21st |
12-1pm |
Shannon N. |
Coping Strategies |
Life is stressful! Come learn about some tools and tricks that can help us manage stress in healthy ways and see what you might like to add to your personal toolbox. |
Tuesday |
May 21st |
5-6pm |
Jesus J. |
Up-Level Your Fitness |
Whether you’re just starting out on your fitness journey, or you are a seasoned exerciser, this class will help you up-level your routine and motivation! |
Wednesday |
May 22nd |
12-1pm |
Brittany R. |
Values |
This is session 4 in a series of classes on Behavioral Lifestyle Skills (Needs, Emotions, Habits, Coping Skills, Values) |
Thursday |
May 23rd |
6-7pm |
Vicki P. |
Sleep and your Weight |
Just one Hour less of Sleep a night can cause weight gain and increase appetite. Learn how sleep affects body weight and strategies for a good night’s sleep. |
Tuesday |
May 28th |
11-12pm |
Melanie P. |
Real Good Food |
Grab your apron and spices! Melanie will guide you through a demonstration for creating tasty and nourishing food. |
Wednesday |
May 29th |
12-1pm |
Brittany R. |
Coping Strategies |
This is session 5 in a series of classes on Behavioral Lifestyle Skills (Needs, Emotions, Habits, Coping Skills, Values) |
Thursday |
May 30th |
9-10am |
Frankie K. |
Managing Finances to Help Manage Stress |
This class will teach you how to organize, budget, and track your finances using different methods so you can stay ahead of the curve and reduce mental stress in the process. |
JUNE
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Monday |
June 3rd |
5-6pm |
Carissa F. |
Self-Talk for Positive Change |
The voice in your head has a huge impact on your wellness – is it cheering you on, or holding you back? In this session, we’ll talk about noticing how we speak to ourselves, and how to shift to more helpful language to propel you toward positive changes. |
Tuesday |
June 4th |
6-7pm |
Carmel A. |
Circle of Life |
This workshop takes a deep dive into rating different areas in life to help set specific goals. |
Thursday |
June 6th |
4-5pm |
Ali C. |
Booster Support Group |
Sharing, support and tips for members post FMR program |
Monday |
June 10th |
5:30-6:30pm |
Nicholas S. |
Label Reading |
What do all those numbers on the side of the box mean? Come get a refresher on how to read nutrition labels and what to look for to meet your health goals. |
Tuesday |
June 11th |
1-2pm |
Lizzy K. |
Balance and Bone Health |
Practice exercises to help improve our balance and learn what we can do to strengthen our bones. |
Monday |
June 17th |
5-6pm |
Carissa F. |
Self-Talk for Positive Change |
The voice in your head has a huge impact on your wellness – is it cheering you on, or holding you back? In this session, we’ll talk about noticing how we speak to ourselves, and how to shift to more helpful language to propel you toward positive changes. |
Tuesday |
June 18th |
12-1pm |
Shannon N. |
Relationship with Food |
Food can mean a lot of things in our lives. In this workshop we explore our connection to food and ways to build a more positive relationship. This topic can help people break free from a seemingly toxic relationship with food. |
Tuesday |
June 18th |
5-6pm |
Jesus J. |
Understanding Your Metabolism |
Learn about the basics the bodies metabolism and what to do to help keep it healthy. |
Thursday |
June 20th |
4-5pm |
Ali C. |
Booster Support Group |
Sharing, support and tips for members post FMR program |
Tuesday |
June 25th |
11-12pm |
Melanie P. |
Strength Building Exercise: Benefits and Practice |
Learn about the benefits of resistance exercise (strength training) and get ready to move with a light workout routine! |
Wednesday |
June 26th |
9-10am |
Janet K. |
Motivation and Diet Cycle |
Is there a way to break the “on a diet/off a diet” cycle? |
Thursday |
June 27th |
9-10am |
Frankie K. |
Yin Yoga, Flexibility & Mobility |
Practice different styles of movement that can help open the body, increase our range of motion and promote relaxation. |