Classes, Workshops and Private Sessions

I can give workshops and classes anywhere there is a space, a need and interest.  Many of my classes are conducted at YMCA’s or in Yoga and Wellness Studios but I also can conduct a workshop for anyone that is interested in hosting.  Workshops and classes are individually priced. 

 

Private sessions are available for anyone that wants to work with general concerns or specific issues.  To discuss setting up private sessions you can contact me at wellnesswithlm@gmail.com.  Initial consultation is free.  Pricing is $50.00 and hour but I also work based on an ancient concept called a Gift Economy.  

 

Take a looks at the possibilities below but I will also modify workshops and classes based on need.   

 

Dynamic Aging - Workshop

(Based on the book “Dynamic Aging” by Katy Bowman)

 

What if how old you feel in your body is more defined by how you move than by your age?  What if you could feel younger, stronger and move better as you age just by learning to move better now?  Now you can learn how.   

 

Who should attend this workshop? Everyone benefits from this workshop. Here are just some of the specific ideas we'll explore and more: 

- the can't-be-overstated importance of healthy feet 

- walking and other movement activities for health at any age  

- knee and hip replacements  

- healthy pain-free shoulders  

- core strength  

- maintaining and regaining bone density    

- balance, stability and getting over fear of falling  

- aging at a cellular level 

   

This workshop is for people of any age who want to learn movement and lifestyle habits (and mindset) to maximize their mobility, maintain balance, increase strength and age with grace. 

 

Move More, Exercise Less 

Healthy Feet, Knees, and Hips - Workshop

Frequency of knee and hip replacements are increasing.  Between 1971 and 2003 incidence of knee replacement increased more than 400% and hip replacements increased 55%.  Healthy feet are critical to alleviate stress on the hips and knees.  Do you know what constitutes healthy feet?  

 

Why attend this workshop? 

Everyone benefits from this workshop especially if you are concerned about or have had knee and hip replacements. 

 

Topics include: 

  • The impact of feet on the whole body 

  • Good alignment for healthy joints

  • How sitting, standing and walking improperly impacts your body

-  How and why to hydrate connective tissues 

-  Strength, stability and flexibility of knees and hips

   

This Workshop:

Is for people of any age and activity level that are interested maintaining healthy feet, knees and hips.  Wear comfortable clothing with no zippers, belts, buckles or buttons. Bring a pen and paper.

We’ve Got Your Back - Workshop

Back Pain and Biomechanics of Healthy Spines

Back trouble costs the United States roughly $100 billion a year. Physical Therapy, Surgery, Pain Pills, Injection, Psychosomatic Therapy - so many possibilities, so many options, what’s right for you?  We’ll discuss research, physical alignment and movement as it relates to the spine and the back. 

Everyone benefits from this workshop. Here are just some of the ideas we will explore: 

- background on possible causes and options for symptom relief 

- alignment does matter 

- working the connective tissues 

- strength, stability and flexibility 

- core strength and why it’s important

- fascial and muscle movement/exercise for healthy backs

   

This Workshop is for people of any age who want to learn more about back problems, movement, exercises, lifestyle habits (and mindset) to help you get out of and stay out of back pain. 

 

Freeing the Neck and Shoulders - Workshop

 

The neck and shoulders can be a troublesome spot for many of us.  Poor postural habits due to increased technology use and sitting for long periods of time are a major culprit for pain that manifests in the neck, shoulders and other structural areas. Do you have headaches because of chronic stress? Flexibility and strength need to be balanced in the neck, shoulders, arms and hands.  Learn self-care practices to mindfully nudge the neck and shoulders toward healthier alignment and improved range of motion.

 

This workshop is for you if you:

    •    have stiff neck

    •    have tight shoulders

    •    have neck or shoulder pain

    •    drive a lot

    •    work in front of a computer

    •    have or had frozen shoulder

 

Learn to MELT - Workshop

 

This is a workshop that will introduce you to MELT and the science behind it.   Think how nice it would be to give yourself a massage whenever you wanted.  Experience changes in how your body looks and feels. MELT is a simple, easy self-treatment technique that directly affects your connective tissue. Regular MELTing can help prevent pain, heal injury, and erase the negative effects of aging and active living. Rather than stretching and strengthening muscles, MELTing accesses the system of the body responsible for maintaining efficiency and stability. You will be introduced to specialized techniques that rehydrate the connective tissue and rejuvenate joint space.  

 

Learn how to:

• use “Body Sense” to identify where stress is living in your body

• rehydrate your connective tissue for greater mobility and ease of motion

  • counteract repetitive motion injuries

 

* Learning to MELT can also be done as a 4 or 6 week class series

 

Viniyoga - Class Series

 

Viniyoga is a tradition of yoga that focuses on the need, interests, strengths and limitations of the student.   There are many tools including asana (postures), pranayama (breath practice), and meditation.  In asana practice it is not about the form of the posture but the function to produce specific effects. 

 

This series of classes will focus on the fundamentals of Viniyoga including breath, asana and the relationship to the spine, adaptation, sequencing, and pranayama.  In the last session, a personal practice can be developed based on student need, schedule and motivation. 

 

Audience:  Beginning Yoga students and students that have practiced other styles of yoga.

 

Eat Well, Be Well - Workshop

 

Did you know that more than 2 in 3 adults are considered overweight or have obesity and that 9.4% of the US Population has diabetes and 33.9% have prediabetes?  The health impacts - heart disease, stroke, hypertension, kidney disease, and nervous system complications.  You can positively change your health with lifestyle choices.

 

One of the major lifestyle choices is eating the right food. Most of us know this and yet find it very difficult to change our eating habits because we get conflicting information and our environment is not supportive of changes.  Every person has unique diet needs so you have to discover what works for you regardless of what others think.  

 

We will review:

  • Basic nutritional needs and guidelines

  • Reading food labels - understand their meaning

  • Your genes and nutrition

  • Popular diets and the “Hype” 

  • Your environment

  • Setting goals and changing habits

 

The Secret to Making Lasting Change - Workshop

 

Many of us want to make changes in our life to increase our happiness, health and peace of mind.  We know that optimal physical and mental health gives us a solid base to grow. However, understanding what changes need to be made and how to make these changes last is a life skill that is rarely taught. The demands of everyday life have never been greater. The bewildering array of wellness guidelines, products, and services makes it difficult to create a personal formula. And making change that lasts is hard.

 

Having a coach is helpful to many people trying to make lasting changes.  This workshop will help set the foundation for ongoing changes and help you decide what support you need to help you make lasting change in your life. 

 

Learn how to: 

-  Understand why most resolutions fail

-  Develop a compelling vision

  • Identify and establish goals

  • Track and achieve goals

  • Lifetime maintenance of changes 

  • What type of support structure is needed

 

Mindfulness and Meditation - Workshop

What is it?  How does it work?

 

This workshop clarifies the techniques of mindfulness and meditation and how these techniques can be used to help manage stress, pain, grief and anxiety.  A number of studies have shown that mindfulness and meditation have produced clinically relevant reductions in medical and psychological symptoms.  These techniques can also enhance your mood and overall sense of well-being. 

 

Topics Include:

  • Overview of Mindfulness and Meditation

  • Foundations of Practice

  • Yoga and Breathing Practice

  • Styles of Meditation

  • Mindfulness and Eating

  • Guided Imagery

 

Sooth your body, Calm your mind - Workshop

Techniques for Stress Reduction

Stress is not necessarily bad, but sustained or repeated stress can increase your risk of diabetes, high blood pressure, cause digestive problems, suppress your immune system, and effect learning, memory and judgement.  Join us for a workshop to learn how stress effects your body and what tools and techniques can  be used to help manage stress. 

 

Topics include:

Overview of stress and impacts to our bodies

Meditation techniques for focusing the mind

Movement techniques to calm the body

Breathing techniques for focusing and calming the mind

Guided Imagery

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