PEP Classes Summer/Fall 2023

REGISTRATION & PROGRAM DIRECTORY

How to register

Online Registration: dignityhealth.org/dominican/pep

Phone-in Registration: Call 831.457.7099 10 a.m.–4p.m., Monday–Thursday

Mailing Address: PEP-Community Wellness Education Dignity Health Wellness Center 21340 E. Cliff Drive, Santa Cruz, CA 95062

Registration: Advanced registration is required for all classes. Please register at least two days before class starts as classes may be canceled due to low enrollment.

Closed for the following dates:

• July 1-9: Independence Break

• Sept. 4: Labor Day

• Nov. 18-26: Thanksgiving Break

• Dec. 22 - Jan. 7: Winter Holidays

The PEP Office is located at: 21340 East Cliff Drive, Santa Cruz, CA 95062

PEP Refund & Cancellation Policy: Full refund must be requested 3 days prior to the start of the first class. Partial refunds will only be considered for medical reasons. Thank you for helping us keep our PEP program available to as many people as possible.

Program directory

Class Registration and PEP Office: 831.457.7099

Class Proposal Information: Terri.Primavera@CommonSpirit.org and Juliette.Espiritu@CommonSpirit.org

Lifestyle Management Program: 831.457.7077

Katz Cancer Resource Center: 831.462.7770

Total Joint Care / Back & Neck: Margaret.Gniewosz@CommonSpirit.org or 831.462.7597

Mindfulness-Based Stress Reduction (MBSR)

IN-PERSON

Mindfulness-based stress reduction (MBSR) is an evidence-based training to integrate mindfulness practice into your daily life and enhance your sense of well-being and resilience. The 8-week program includes lectures, a variety of mindfulness meditations and gentle movement practices, and small/ large group sharing-all helping you to learn to work more effectively with stress, pain, and/or other life challenges. 9 sessions

Instructor: Meg Corman, MHSA Class fee: $325 Materials fee: $25

Free introductory class 7/19 6-7:30 Wed 8/2-9/20, 6:30-8:45 pm

Sheng Zhen: Healing Stage 1

IN-PERSON & VIRTUAL-LIVE

Sheng Zhen Meditation is a heart opening, healing practice of unconditional love. It strengthens the body, improving circulation, increasing flexibility and fortifying the immune system, it relaxes the mind, balancing the emotions, reducing stress, anger and anxiety, and it opens the heart, cultivating compassion, joy, and an understanding of oneself and the world. The forms are accessible to all ages and all abilities, and are both moving and nonmoving, opening the heart to the tangible and accessible experience of unconditional love. Sheng Zhen Healing Stage I is practiced sitting in a chair and has ten movements.

6 sessions

Instructor: Kathy Welch, Certified Sheng Zhen Teacher Class Fee: $60 Mon 9-9:50 am

SoulCollage ®Creative Fun and New Insights

IN-PERSON

SoulCollage® is a fun practice of self-discovery. In SoulCollage® we use images from magazines to collage the many different parts of our unique personalities. SoulCollage® is an artistic and expressive format to gain access into our souls. It is simple, yet sophisticated. It is healing, fascinating, creative, and fun. SoulCollage® requires no artistic background and it is not considered a form of therapy. An important aspect of SoulCollage® is to bring people together to share with each other the discoveries we learn. 1 session

Instructor: Melinda Martindale; LCSW Class Fee: $30

Fri 8/18; 9/15; 11/10, 2-4 pm

Medicare 101

VIRTUAL-LIVE

Understanding Medicare can be overwhelming, this virtual seminar will help demystify:

• The A, B, C’s (and D) of Medicare

• When and how to enroll

• Supplementing Medicare

• Choosing a drug plan

• Original Medicare vs. Medicare Advantage

Health Insurance Counseling and Advocacy Program (HICAP) counselors provide complete, accurate, unbiased information on Medicare. Counselors are trained and registered with the California Dept. of Aging. HICAP is not associated in any way with insurance companies, products, or agents. It is a program within Senior Network Services. 1 session

Instructor: Pamela King & William Proudfoot Class fee: No charge to participate

Thu 7/13; 8/24; 9/14 6:30-8:30 pm

Health Screening Appointment

IN-PERSON

Are you trying to manage your blood pressure, blood sugar or cholesterol? We offer free monthly appointments administered by our Lifestyle Management Clinical Team. Get the results and advice you need to take charge of your health!

Instructor: LSM Clinical Team

Fee: Complimentary 2nd Wed of each month, 3-5 pm

Freedom from Smoking

IN-PERSON

Freedom from Smoking is the American Lung Association's program, designed for adults who want to quit smoking. Based on research and trials, it is considered the gold standard of smoking cessation programs. The program has helped hundreds of thousands of smokers quit for good. It emphasizes understanding the psych-social and behavioral aspects of nicotine addiction and methods to "kick the habit". A supportive group atmosphere is led by Dominican Hospital Respiratory Therapists. The course lasts 7 weeks with an additional meeting scheduled following the quit date in week four.

Instructor: Dominican Hospital Respiratory Therapists

Class fee: $85

Fee waived for Medi-Cal patients Wed 10/11-11/22, 3-4:30 pm

Healthy Nutrition for Living Well-series

IN-PERSON & VIRTUAL-LIVE

Join a Dignity Health registered dietitian for a series of informative talks to improve your diet and lifestyle.

• Plant-Based Flexitarian Eating-7/25

• Unhealthy Eating-Breaking the Cycle-8/29

• ABC's of Mindful Eating-9/26

• Emotional Eating and Stress- 10/31

Instructor: Melissa DeVera, RD, CWC, CLT Class Fee: Registration required-no fee to participate Tue 4-4:45 pm

Reducing Inflammation with Diet

IN-PERSON & VIRTUAL-LIVE

Do you suffer from a painful inflammatory condition? Our registered dietitian will virtually teach you what foods can help lower inflammation and what foods are considered pro-inflammatory. 1 session

Instructor: Melissa DeVera, RD, CWC, CLT

Class Fee: $ 20 Tue 9/5; 11/7, 4-5 pm Wed 7/12, 4-5 pm

Gentle Conditioning for Your Back and Neck

IN-PERSON

Gentle group exercises designed to improve mobility and strength in a safe pain-free manner for people who may have neck and back discomfort or limitations. Exercises are fun and safe and any precautions by your MD need to be given to instructor. Class includes education on safe use of your body during everyday activities, relaxation training and other helpful tips. Participants must be able to walk 100 ft. independently with or without an assistive device & be able to get on and off the floor. 4 sessions

Instructor: Dominican Therapy Team Class fee: $40

Tue 1-1:50 pm

Gentle Conditioning for Your Back and Neck-Phase II

IN-PERSON

Once you have completed the Gentle Conditioning for Your Back and Neck series we encourage you to continue your exercises in this part two program to strengthen, stretch, use appropriate posture and technique, while providing a positive place to safely exercise in a group setting. Participants must be able to walk 100 ft. independently with or without an assistive device. 11 sessions

Instructor: Dominican Therapy Team Class fee: $110

Mon 5:30-6:20 pm

Circuit and Stretch

IN-PERSON

This fast-paced class will focus on circuit training with emphasis on core strengthening and stretching. Participants will get their heart rate up and then follow up with circuit training using a variety of equipment, ending with 20 minutes of stretching. All participants must be able to walk 500 feet without an assistive device and be independent getting down to and up from the floor. 11-12 sessions

Instructor: Dominican Therapy Team Class fee: $110-120

Tue 11-11:50 am

Thu 10-10:50 am

Bodyweight & Suspension Training for Healthy Movement

IN-PERSON

This group class will explore a variety of fun and safe bodyweight movements to improve strength, mobility and balance using the support of suspension straps or the available environment. All exercises can be modified to individual levels and are designed to improve movement quality throughout your daily life to prevent injury and maintain an active lifestyle. 9-10 sessions

Instructor: Dominican Therapy Team Class fee: $113-125

Tue or Thu 9-9:50 am

Boxing for Balance and your Bones

IN-PERSON

This fun and dynamic class provides a full body workout based around non-combat boxing exercises paired with balance and strength exercises. It is designed to improve eye hand coordination, strength, posture, gait and balance. Participants also often see better cognitive processing and reaction time. Individuals with high fall risk should bring a caregiver. 9-10 sessions

Instructor: Dominican Therapy Team Class fee: $90-100

Wed 9-9:50 am

Better Bones

IN-PERSON

Join our therapists for an invigorating class specializing in exercises designed to strengthen your bones! Classes will include a variety of weight-bearing aerobic exercise, strength training, balance, coordination, all wrapped into a fun, sustainable exercise program. 11-12 sessions

Instructor: Dominican Therapy Team Class fee: $110-120

Tue 10-10:50 am

NEED HELP TO DECIDE? Call the PEP Office at (831) 457-7099 to speak to a physical therapist and determine which class is best for you.

Balance, Bones and Strength-Beginning

IN-PERSON

Practice good balance and form beginning with body- weight exercises and progressing to using dumbbells for functional movements including squats, lunges, rows, and planks. Class progresses slowly to gain balance and strength in our core, backs, legs and arms, pain-free. Participants must be able to get down and up from the floor without assistance. 9-12 sessions

Instructor: Marilyn MacKimmie, NASM Personal Trainer, Functional Aging Specialist

Class fee: $90-120

Tue 1-1:50 pm; 2-2:50 pm

Thu 1-1:50 pm; 2-2:50 pm

Balance, Bones, and Strength-Advanced

IN-PERSON

This advanced class uses dumbbells and progresses to barbells for functional movements including squats, lunges, rows, and planks. Balance is challenged using mental and physical stressors. If this sounds like fun, please come and join us!!

9-12 sessions

Instructor: Marilyn MacKimmie, NASM Personal Trainer, Functional Aging Specialist Class fee: $90-120

Tue or Thu 4-4:50 pm

Balance Basics

IN-PERSON

Group exercises designed to improve balance and strength for people who may be fearful of falling or are looking to improve their stability. Exercises are fun and safe but those who are at high risk for falling must bring a caregiver as a precaution. Participants must be able to walk 100 ft. independently with or without an assistive device. 11-12 sessions

Instructor: Dominican Therapy Team Class fee: $110-120

Mon 1-1:50 pm; 2-2:50 pm

Wed 1-1:50 pm; 2-2:50 pm

Thu 11-11:50 am; 12-12:50 pm

Balance Circuit

IN-PERSON

Group exercise circuit designed to improve balance and strength for people who may be fearful of falling or are looking to improve their stability. The class includes fun strength training, aerobic training, and balance specific exercises. Participants need to be able to walk 200 ft with or without an assistive device independently.

11-12 sessions

Instructor: Dominican Therapy Team Class fee: $110-120

Wed 9-9:50 am

Joint Replacement Prep & Recovery

IN-PERSON

Come take care of your joints, hips, knees, shoulders, and more with proper exercise to maintain your range of motion and strength! No matter what your plan, exercise, joint replacement, etc. this class can help give you the proper mechanics and help you maintain or regain your mobility in a pain free manner. Pre-surgery strengthening has shown improved post-surgical outcomes. Come to prepare before and recover afterwards. We will modify the class dates for each individual person's orthopedic joint health plan. 11 sessions

Instructor: Dominican Therapy Team Class fee: $110

Mon 4:30-5:20 pm

Discounts available when registering for multiple exercise classes. Contact PEP office for details.

Parkinson's Cardio-Stretch

IN-PERSON

This class will offer participants time on aerobic exercise equipment followed by full body stretching. The aerobic section utilizes interval training to improve participant’s aerobic capacity. The stretching portion of the class will help lengthen postural muscles that are often affected in individuals with Parkinson’s disease. Participants must be able to independently get up and down from the floor to attend this class.

10-11 sessions

Instructor: Dominican Therapy Team

Class fee: $90-99

Fri 10-10:50 am

Parkinson’s Movement Foundation

IN-PERSON

This beginning-level exercise class is designed to improve functional mobility in individuals living with Parkinson’s Disease. The class includes many exercises designed specifically for those with Parkinson’s and also includes PWR exercises. Participants will learn the basic movements in seated and standing positions. Participants should be able to walk 50 ft. with an assistive device and with the support from their caregiver as needed. 11-12 sessions

Instructor: Dominican Therapy Team

Class fee: $99-108

Wed 11-11:50 am

Parkinson’s Movement with Ease

IN-PERSON

This intermediate-level exercise class is designed to improve functional mobility in individuals living with Parkinson’s Disease. The class includes many exercises designed specifically for those living with Parkinson’s and also includes PWR exercises. Participants must be able to get up and down from the floor and walk 100 ft. independently without an assistive device.

11-12 sessions

Instructor: Dominican Therapy Team

Class fee: $99-108

Tue 10-10:50 am

Parkinson’s Movement Flow

IN-PERSON & VIRTUAL-LIVE

This advanced-level exercise class is a progression of the intermediate class. The class includes many exercises designed specifically for those living with Parkinson’s Disease and also includes PWR exercises. Participants must be able to get up and down from the floor independently and must be able to walk 200 ft. independently without an assistive device.

11-12 sessions

Instructor: Dominican Therapy Team Class fee: $99-108

Tue or Thu 9-9:50 am

Build Better Movement

IN-PERSON

This introductory level class is designed to help improve one’s general functional mobility, strength, flexibility and balance. This class includes fun strength training, aerobic training, and balance-specific exercises. Participants should be able to walk 150 ft. with or without an assistive device.

11-12 sessions

Instructor: Dominican Therapy Team Class fee: $110-120

Mon 10-10:50 am; 12-12:50 pm

Wed 10-10:50 am; 12-12:50 pm

Thu 10-10:50 am

Explore Better Movement

IN-PERSON

This intermediate level exercise class is designed to help improve one’s general functional mobility, strength, flexibility and balance. This class includes fun strength training, aerobic training, and balance- specific exercises. Participants should be able to get up and down from the floor without assistance. 10-12 sessions

Instructor: Dominican Therapy Team Class fee: $100-120

Mon 9-9:50 am

Thu 1-1:50 pm

Fri 11-11:50 am

Challenge Better Movement

IN-PERSON

This advanced level exercise class is designed to help improve one’s general functional mobility, strength, flexibility and balance. This class includes fun strength training, aerobic training, and balance specific exercises. Participants should be able to walk 300 ft. independently and be able to get up and off the floor independently. 11-12 sessions

Instructor: Dominican Therapy Team Class fee: $110-120

Mon 8-8:50 am; 11-11:50 am

Tue 11-11:50 am; 2-2:50 pm

Wed 8-8:50 am; 11-11:50 am

Thu: 11-11:50 am; 12-12:50 pm

Adaptive Gym Class

IN-PERSON

Therapists will develop individual exercise routines for continued function and home program maintenanceeither sitting and/or standing in a wheelchair, or on a mat. This class is designed for wheelchair users as well as ambulatory students. Caregivers should accompany persons requiring continuous supervision, or more than set-up assistance, since classes take place in a group setting. Registration is required, we are unable to accommodate drop-ins. 11-12 sessions

Instructor: Dominican Therapy Team Class fee: $99-108

Mon 1-1:50 pm; 2-2:50 pm; 3-3:50 pm

Tue 12-12:50 pm; 1-1:50 pm; 3-3:50 pm

Wed 1-1:50 pm; 2-2:50 pm; 3-3:50 pm

Thu 2-2:50 pm, 3-3:50 pm

Relax and Restore

IN-PERSON

This nourishing class is all about ease. Perfect for those craving to slow down. Supportive props on the floor, no standing postures will be used to help your body rest, heal and restore. This highly accessible class provides numerous benefits: soothes your nervous system, deep relaxation, reduces chronic pain, provides improved sleep, and releases chronic tension. No yoga experience required. 6-9 sessions

Instructor: Abbie Righetti, Certified Yoga InstructorClass fee: $75-113

Tue 3-3:50 pm

Breath and Balance

IN-PERSON

This class will cultivate steadiness and ease in the mind and body. Classes will begin with calming meditation and guided breath-work and slowly move through a safe range of functional movements that help to improve balance, mobility, strength and coordination while promoting a deep sense of inner calm. Class will be adapted to meet the needs of the students present, no yoga experience required. Modifications will always be provided. 7-8 sessions

Instructor: Abbie Righetti, Certified Yoga Instructor Class fee: $88-100

Thu 3-3:50 pm

Move with Music

IN-PERSON

Let the music move you and put a smile on your face. Easy to follow along. No prior dance required. Dancing tests your balance, muscle strength, and coordination, along with your cognitive skills and memory. Must be able to walk independently forward and backward 300ft. and be able to easily change directions. 10 sessions

Instructor: Janna Malizia, Dance Instructor

Class fee: $100

Fri 12-12:50 pm

Qigong and Guided Relaxation Practices with Grace

IN-PERSON

Students will learn Qigong practices from the Nam Hoa Internal Arts tradition and Tai Chi for Health program including movements that support the balance of the five elements. Instructor will also lead students in a variety of guided relaxation practices that support mind/body balance. This class is for everyone and beginners are warmly welcome. Students that use assistive devices or need to sit for class are welcome. 5 sessions

Instructor: Grace Sanchez, OT/L, Tai Chi for Health Instructor, Certified Instructor of Internal Arts Class fee: $63

Mon 10:30-11:30 am

Beginning Tai Chi/Qigong with Melinda

IN-PERSON

The focus of this class is on slow, gentle movements designed to strengthen muscles, improve balance, flexibility, and range of motion; prevent falls and help manage stress. Tai Chi practice is considered a moving meditation. This class includes the Tai Chi for Arthritis form, first 6 movements and Qigong warm-up exercises. No prior experience required. This class is recommended for participants who do not need assistive devices for mobility. 4-6 sessions

Instructor: Melinda Roy, Certified Tai Chi for Health Instructor, RN Class fee: $60-90

Thu 1:30-2:45 pm

Intermediate Tai Chi/Qigong with Melinda

IN-PERSON

This class is a continuation of the Tai Chi form presented in the Beginning Tai Chi/Qigong class. We will learn movements 7-12 of the form. Participant should have completed Beginning Tai Chi/Qigong series. This class is recommended for participants who do not need assistive devices for mobility. 5-8 sessions

Instructor: Melinda Roy, Certified Tai Chi for Health Instructor, RN Class fee: $75-100

Tue 2-3:15 pm

Beginning Tai Chi & Qigong with Grace

IN-PERSON

Class includes Qigong warm-ups, concentration practice and instruction in the Tai Chi for Arthritis Form. Tai Chi is a gentle form of exercise that improves balance, strength, endurance and overall well-being. Modifications in practice are incorporated as needed for students. This class is recommended for students who do not need assistive devices for mobility. 5-6 sessions

Instructor: Grace Sanchez, OT/L, Tai Chi for Health Instructor, Certified Instructor of Internal Arts Class fee: $75-90

Mon 11:45 am -1 pm

Advanced Tai Chi/Qigong with Grace

IN-PERSON

Class includes Qigong warm-ups, concentration practice and instruction in the Tai Chi for Arthritis Part 2 Form movements 1–12 will be used as the warm up. Students should have completed the Beginning Tai Chi/Qigong series. Modifications in practice are incorporated as needed for students. This class is recommended for students who do not need assistive devices for mobility.

5-6 sessions

Instructor: Grace Sanchez, OT/L, Tai Chi for Health Instructor, Certified Instructor of Internal Arts

Class fee: $75-90

Tue 9:30-10:45 am

Tai Chi/Qigong: Sun 73 Form with Grace

IN-PERSON

This class is recommended for students who have completed the Beginning through Advanced Tai Chi/Qigong series. This class will include Qigong warm-ups, concentration practice, and instruction in the Sun 73 Form. In order to learn the entire form students must take consecutive classes over a period of 24–36 months. This class is recommended for students who do not need assistive devices for mobility.

5-6 sessions

Instructor: Grace Sanchez, OT/L Tai Chi for Health Instructor, Certified Instructor of Internal Arts

Class fee: $75-$90

Tue 11 am -12:30 pm

Pilates Plus (Intermediate/Advanced)

IN-PERSON

This intermediate/advanced movement class focuses on the Pilates principles of a wellbalanced body, emphasizing proper alignment and posture, joint mobility, flexibility, strength and balance. Designed for those with Pilates or other fitness experience, we'll explore the precision of Pilates, the flow and lengthening of Essentrics and the joy of moving. Props and ciruit stations are added to create variety, challenge, brain stimulation and fun!

Instructor: Susie Durant, Certified Pilates Instructor

Class fee: $125-138

Wed 10-10:50 am

Pilates: Aging with Grace and Strength (Beginning)

IN-PERSON

Designed for those looking to begin, resume or enhance a fitness program, this beginning Pilates series will take a thoughtful approach to managing balance issues, osteoporosis/ osteopenia, and developing useful strength and mobility. Simple movements, focusing on alignment and precise muscular engagement, will work the body efficiently with therapeutic and challenging movement. No Pilates experience necessary. Modifications will be offered for individual needs; however, participants should be able to get up and down from a mat on the floor. 9-11 sessions

Instructor: Susie Durant, Certified Pilates Instructor Class fee: $113-138

Mon 9-9:50 am

Fri 9-9:50 am

Pilates: Aging with Grace and Strength (Intermediate)

IN-PERSON

This intermediate Pilates class offers variety, intensity and fun to each workout with the use of resistance bands, weights, balls and more. Emphasis is on proper alignment and posture, core and joint strength, flexibility and balance. Designed for those with Pilates experience. Contact the instructor if therapeutic modifications are needed. 9-11 sessions

Instructor: Susie Durant, Certified Pilates Instructor Class fee: $113-138

Mon 10-10:50 am

Fri 10-10:50 am

Yoga for Upper Back, Neck and Shoulders

IN-PERSON

Experience the benefits of breath and movement. Be guided through simple yoga practices which are modified to alleviate pain in the upper back, neck and shoulder regions. No experience necessary. You may want to bring a blanket for added comfort. 6 sessions

Instructor: Michael Leannarda Dini, Certified Yoga Instructor Class fee: $90

Fri 11-11:50 am

Yoga for Low Back, Hips and Sacrum

IN-PERSON

Experience the magic of breath and movement. Be guided through simple yoga practices which are modified to alleviate pain in the low back, hip and sacrum areas and promote health. No experience necessary, suggest to bring a blanket for added comfort.

6 sessions

Instructor: Michael Leannarda Dini, Certified Yoga Instructor

Class fee: $90

Friday 11-11:50 am

Chair Yoga

IN-PERSON

A gentle and accessible form of yoga, exploring both seated and standing poses to build strength, flexibility, and balance as well as to quiet the mind and enhance well-being.

5-7 sessions

Instructor: Michele Elia, Certified Yoga Instructor CYT200

Class fee: $63-88

Tue 12-12:50 pm

Yoga for Stress and Strength

IN-PERSON

This class reduces depression and anxiety with yoga postures, movement, breath work, and meditation. No previous yoga experience necessary. Feel better living in the moment.

11 sessions

Instructor: Korrine Fitz, Certified Yoga Instructor Class fee: $138

Mon 11–11:50 am

Gentle Yoga Before, During and After Cancer Treatments

IN-PERSON AND VIRTUAL-LIVE

Gentle stretching, yoga and relaxation to help ease discomfort and improve overall sense of well-being. Adaptable to all physical abilities. Option for in-person at the Wellness Center or virtual-live to join the class from the comfort of your home.

Instructor: Michael Leannarda Dini, Certified Yoga Instructor

Fee: No fee to participate, sponsored by Katz Cancer Resource Center

Mon 12-12:50 pm

Wed 12-12:50 pm

Fri 12-12:50 pm

AQUATICS REQUIREMENTS

All pool participants must be able to move through the water unsupported or have a caregiver who can provide one-on-one assistance. This includes using the lift to enter/exit the pool, dress safely before/after the pool. For the safety of everyone, pool participants must be continent of bowel and bladder and may not have open wounds, leakage, infection or uncontrolled seizures.

PEP pool classes are held at Simpkins Family Swim Center; 979 17th Ave., Santa Cruz, CA 95062

Prenatal Aquatic Exercise

IN PERSON

Come join other new mamas-to-be for some fun and gentle movements to help your pregnant body feel its best. The warmwater pool, 86-88 degrees, is comfortable year-round. Gentle aerobic, flexibility and relaxation exercises, in the chest deep water, help discomfort and aid sleep.

Wed 10-10:50 am

Aquatic Exercise for Lymphedema

IN-PERSON

Water is a great way to manage swelling. Join the Dominican Therapy Team to promote a healthy lymphatic system in this warm-water class focusing on decongestion for both upper and lower body using a sequential program of decongestion and exercise. For the safety of everyone, participants must not have open wounds, leakage or infection, they must be continent.

Mon 9-9:50 am; 10-10:50 am Wed 9-9:50 am Fri 9-9:50 am

Aquatic Exercise for People Living with Parkinson’s Disease

IN-PERSON

Join Dominican’s Therapy team for a complete workout in the water designed specifically for people living with Parkinson’s Disease. This class will include strength training, aerobic exercise, balance, stretching and functional mobility training in a warm-water pool heated to 88 degrees. Please bring a caregiver with you if you need assistance changing or to participate safely in the pool.

Wed 11-11:50 am

Aquatic Exercise for Back Pain

IN-PERSON

Do you have back pain? The pool is a wonderful place to move more freely! Join us for a gentle class with emphasis on movement, core strength, flexibility and body mechanics training to decrease back pain.

Wed 10-10:50 am

Intermediate Aquatic Exercise

IN-PERSON

Water exercises are fun, low impact, and are aimed at improving general flexibility, strength, balance, gait, endurance and posture. This is an intermediate-level class that includes a cardio component as well as strengthening exercises of intermediate difficulty. To participate in this class, it is strongly suggested that you are independent with your mobility.

Mon 11-11:50 am

Advanced Aquatic Exercise

IN-PERSON

Join the Dominican Therapy Team for a challenging, but fun, aquatic workout that builds on our Intermediate Aquatic Exercise class challenging your balance, improving your core stabilization, endurance, strength and overall well-being.

Mon 12-12:50 pm

Wed 12-12:50 pm

Intermediate/Advanced Aquatic Exercise

IN-PERSON

Join the Dominican Team for a mixed level class to challenge your balance, core stability, endurance, & strength.

Mon 11-11:50 am

Register Now for Fall Pool Sessions: Classes begin Aug. 14, 2023

Prenatal & Postpartum Yoga Circle

IN-PERSON

Each week you will enjoy a yoga class designed specifically for your pregnant or postpartum body. You will be guided safely through an insightful yoga practice designed to build strength and confidence in your changing body. This class is so much more than just a yoga class! You will be part of a strong circle of support with fellow mothers and mothers-to-be! Join each week for the sharing circle to empower you and support your path through pregnancy and parenting.

4-5 sessions

Instructor: Journey Talkovic, RN, CNM, WHNP, IBCLC; Abbie Righetti, Certified Yoga Instructor (7/14-8/25)

Class fee: $60-75

Mon 6-7:30 pm

Fri 9:30-10:50 am

Prenatal Hangout Group

VIRTUAL-LIVE

Congratulations on your pregnancy! Join us for this fun, interactive group; connect with other pregnant women and you may even meet your new best friend! Come as you are-bring your dinner and get your questions answered! Pregnancy is a very special time in life and better when shared. Facilitated by a Certified Nurse Midwife, Childbirth Educator and Lactation Consultant. Free to all!

Facilitator: Journey Talkovic, CNM, WHNP

Fee: No charge to participate; register online to receive the Zoom link

Funded by: Dominican Hospital

Tue 6-7 pm

New Moms Support Group IN PERSON

Join us for an in-person support group designed for parents of babies 0-12 months of age. The first year of a baby's life brings lots of new family dynamics. Bring your questions about sleeping, feeding, playing and anything baby related, to the group led by an experienced mother/Lactation Consultant. Open to all parents in the community regardless of birthplace. Baby Weigh® scale available.

Facilitator: Dignity Health Lactation Consultant

Funded by: Dominican Hospital

Fee: No charge to participate, prior registration is required

Wed 12-1 pm

Baby Bootcamp

IN-PERSON

This is a play-based class for babies 0-6 months old with activities to get your baby moving towards their developmental milestones. Parents will learn new ways to play with their baby, to encourage your baby to move their body, and to stimulate the senses as your baby starts to engage in the world around them. This class is led by a therapist with specialized training in infant development who will provide guidance and answer questions. 3 sessions

Instructor: Dominican Therapy Team Class fee: $30

Mon 3-3:45 pm

Parents Support Group

VIRTUAL-LIVE

This virtual support group is intended for parents of newborns and toddlers. Facilitated by an experienced Certified Nurse Midwife and Lactation Consultant, join other parents in support of each other and your growing families. All topics are welcome! We cover breast/chest feeding, pumping and preparing to return to work, sleep training, starting solid foods, our children's behavior and much more! Open to all!

Instructor: Journey Talkovic, RN, CNM, WHNP, IBCLC Class fee: No charge to participate, prior registration is required

Tue 12-1 pm

NICU Graduates Developmental Play Class

IN-PERSON

This play class will bring families with a shared NICU experience together to focus on their infant’s development in a fun and approachable way. Families will have opportunities to share successes and struggles as well as learn and practice different strategies each week to support their baby’s development with guidance from a NICU developmental therapist. Caregivers should come prepared to sit on the floor and move with your baby. 3 sessions

Instructor: Dominican Therapy team Class fee: No fee to participate

Mon 2-2:50 pm

High Risk Infant Development Play Class

IN-PERSON

Specialized class for parents in recovery, will learn play skills to enhance their highrisk infant's development. Families will have opportunities to share successes and struggles, as well as learn and practice different strategies each week to support their baby's development with guidance from a NICU developmental therapist. Caregivers should come prepared to sit on the floor and move with their baby. 3 sessions

Instructor: Beth Ralston OTR/L Class fee: No fee to participate

Mon 1-1:50 pm

Baby Sign Language Introductory Workshop

VIRTUAL-LIVE

This virtual workshop gives parents the opportunity to learn how sign language helps babies communicate. Signing with babies has been proven to help accelerate language development, reduce frustration, enhance a child’s self-esteem and deepen the bond between parent and child. This workshop is based on American Sign language (ASL). Fun activities and songs will show you how easy it can be to integrate more than 20 simple signs into everyday routine. Recommended for babies from birth to 18 months. Expectant parents are welcome. Guests logging in from different locations are required to register separately. 6 week session also available, call for information. 1 session

Instructor: William White, BS

Class fee: $45 per participant or couple

Offered select Tue, Wed, Thu, Sat

Perinatal Pelvic Floor Workshop

IN PERSON AND VIRTUAL LIVE

Symptoms such as incontinence, pain with sex, pubic pain, tailbone pain, diastasis recti, low back pain and prolapse can all be resolved with proper guidance. In this workshop, a pelvic floor physical therapist, gives an overview of what the pelvic floor is, how it works, and how it relates to your function. Bring your questions about incontinence, prolapse, hemorrhoids, painful sex and all types of pain in both pregnancy and postpartum. 1 session

Instructor: Jenny Putt, PT, OCS, FAFS, CMP, CF-L1, Certified Sex Educator, Certified Childbirth Educator Class fee: $30 Mon 7/10; 8/14; 9/11; 10/16; 11/13; 12/11

Childbirth Express

IN-PERSON & VIRTUAL-LIVE

Join us in-person or virtually for the Express Childbirth class. You will learn about the stages of labor, when to go to the hospital, pain medication options, medical interventions, cesarean birth, postpartum recovery, and newborn procedures. There is also a focus on training your partner to be the best support they can be. We will explore the concept of optimal fetal positioning prior to labor onset, and we will actively practice positions of labor and birth, please be dressed for movement. You will also learn several non-pharmacological pain coping techniques, such as mindfulness, sounding, etc. and meet other expectant families! 2 Sessions

Instructors: Journey Talkovic, RN, CNM, WHNP, IBCLC Class fee: $200 for mom and support person Sat & Sun 8/26-8/27; 10/21-10/22; 12/9-12/10

Latch Clinic, Breastfeeding Support

IN-PERSON

Dominican Hospital is recognized as a Baby-Friendly Hospital ™ and prioritizes breastfeeding, skin-to-skin contact, and provides a weekly Latch Clinic, by appointment only. We provide information and resources from an International Board Certified Lactation Consultant. A Baby Weigh® Scale is also available. The Dominican Hospital Latch Clinic is FREE and open to the community, regardless of where you gave birth! Call the Lactation Warm Line at 831.462.7862 for more information or to schedule an appointment.

Fee: No charge to participate

Funded by: Dominican Hospital Location: Wellness Center

Wednesdays, 10 am-noon, 1-3 pm

Breastfeeding Basics

VIRTUAL-LIVE

This virtual class will help you learn the information you need for getting breastfeeding off to a good start. This one-session class will cover how to ensure a good milk supply, techniques for getting a good latch, how to know if your baby is getting enough, and ways you can avoid common problems. Recommended for mothers in mid-to-late pregnancy. Support person welcome. 1 session

Instructor: Holly Goetz, IBCLC

Class fee: $45 for mom and support person Wed 7/19; 8/16; 9/20; 10/18; 11/15; 12/20 6:30–8:30 pm

Car Seat Safety Checks at Dominican Hospital

Did you know that three out of four car seats are installed incorrectly?

Thanks to the support of the Dominican Hospital Foundation, families giving birth at Dignity Health Dominican Hospital are offered free individual car seat fittings so that you can go home safely. Our certified car seat technicians will visit you to schedule a car seat check or to give you more information about car seat safety.

All car seats are checked by certified technicians who will:

• Inspect, educate, and help families install the car seat correctly prior to discharge.

• Ensure the car seat has not been recalled by the manufacturer.

• Demonstrate how to install and use the car seat.

• Instruct how to correctly place a child in the car seat.

Dominican is officially designated as a Baby-Friendly® hospital

Mindfulness Based Childbirth Class

IN-PERSON

Congratulations on your pregnancy! Mindfulness Based Stress Reduction techniques can help you better cope with life’s stressors. This class will teach you to be more comfortable with the changes of pregnancy, the intensity of birth and to help you to become a more present parent. You and your partner will learn skills to help you manage the pain of labor and birth, explore your emotions around birth, connect more deeply with yourself and your partner, and to improve your stress management skills in preparation for parenting. It also covers anatomy and physiology of labor and birth, pharmacological pain options, potential medical interventions, cesarean birth and what to expect in the early postpartum period-including breastfeeding basics. 6 sessions

Instructor: Journey Talkovic, RN, CNM, WHNP, IBCLC Class fee: $300/for mom and support person Thu 9/14-10/19 11/2-12/14 5:30-8 pm

Dominican Welcomes You to a Video Tour of Our Family Birth Center

VIEW THE VIDEO TOUR AT dignityhealth.org/dominicanbirthcenter

Take a video tour of the Dominican Hospital Family Birth Center and discover the many ways we provide comfortable, safe and secure care for mom and baby.

Newborn Care

IN-PERSON & VIRTUAL-LIVE

Join this class in-person or virtually, learn great insights into newborn behavior and development including: sleep-wake cycles, newborn reflexes, coos and cries, how to soothe a fussy baby and how to identify a baby who is sick and needs medical attention. We will practice hands-on skills, including: bathing, diapering, dressing, swaddling, burping and soothing your newborn. We will touch on breastfeeding skills as well as important safety considerations for cribs, car seats, and other essential baby equipment will be discussed. This is a great opportunity to build your new parents’ community. The instructor is a Nurse Practitioner/Lactation Consultant and a fellow parent. 1 Session

Instructor: Journey Talkovic, RN, CNM, WHNP, IBCLC Class fee: $50 for mom and support person 7/16; 9/10; 11/4; 2-6 pm

The video tour provides an orientation to our Family Birth Center, and shares many of the offerings we have for our new families. You will learn about our private labor and delivery rooms, postpartum suites, commitment to breast feeding and skin-to-skin contact, and our on-site Level III NICU, which provides the most advanced maternity care in the area. The tour also provides information about our Baby Friendly registered designation as well as our pre- and post-natal education and support classes.

Dominican is officially designated as a Baby-Friendly® hospital

Katz Cancer Resource Center

SUPPORTIVE CARE PROGRAMS

Chemo 101 / Radiation 101 English and Spanish

IN-PERSON OR VIRTUAL-LIVE

A class to help cancer patients and families understand and manage the side effects of chemotherapy and radiation treatments. Recommend taking this class before treatment begins. Physician approval required.

Location: Katz Cancer Resource Center

Individual meeting with an oncology certified nurse. Call (831) 462-7770 for appointment.

Survivorship Care Plan

IN-PERSON OR VIRTUAL-LIVE

Survivorship Care plan is a comprehensive care summary and follow-up plan. It records treatment received and addresses posttreatment needs to improve health and quality of life.

Location: Katz Cancer Resource Center

Individual meeting with an oncology certified nurse. Please call (831) 462-7770 for eligibility requirements.

Look Good and Feel Better

VIRTUAL-LIVE

A program to help women who are undergoing cancer treatment look their best. Licensed cosmetologists teach women how to enhance their appearance. Learn how to choose a wig, tie scarves, and manage skin and nail changes.

Location: Katz Cancer Resource Center

Call (831) 462-7770 for more information or to register at: http://lookgoodfeelbetter.org/ workshop-registration/

Wig Bank

IN-PERSON

Select a wig from our collection of many styles and colors, for women and men who are losing their hair due to cancer treatment. Hats and scarves are also available.

Location: Katz Cancer Resource Center

Appointment required, call (831) 462-7770.

SURVIVORSHIP SEMINARS

11 AM - NOON VIA: ZOOM

Guest experts present information on topics surrounding cancer survivorship. Please call (831) 462-7770 to register and/or to receive zoom links.

Mon, July 17

Managing Lymphedema Side Effects

Vanessa Hemingway, OTR/L, CLT-LANA

Wed, Sep 20

The Role of Genetic Testing in Cancer Screening and Treatment

Wed, Nov 8 Medicare

Options & Updates 2024

Senior Network Services, HICAP

Katz Cancer Resource Center 831.462.7770

Eating Well Through Cancer: Cancer Guidance for Patients & Families

IN-PERSON OR VIRTUAL-LIVE

Learn ways to eat during cancer treatment that can help in the recovery process, how to establish nutritional goals, stay hydrated and cope with changes in appetite.

Location: Katz Cancer Resource Center

Call (831) 462-7770 for appointment with an Oncology Dietitian

Gentle Yoga Before, During and After Cancer Treatments

IN-PERSON OR VIRTUAL-LIVE

Gentle stretching, yoga and relaxation to help ease discomfort and improve overall sense of well-being. Adaptable to all physical abilities.

Instructor: Michael Leannarda Dini, CYI Location: Wellness Center or Zoom

Each Mon/Wed/Fri offered in-person and virtual-live (Zoom). Time: 12-12:50 pm

To register call Dignity Health Wellness Center: (831) 457-7099

Creative Expression Through Art

VIRTUAL-LIVE

Making art to express one’s journey through cancer can be healing, inspiring and transforming. This class requires no art experience, just your willingness to participate.

Instructor: Heidi Brancatelli, LCSW Location: Zoom

7/19; 9/20; 11/15, 11 am-12:30 pm Call (831) 462-7770 to register.

Parent Child Art Class

VIRTUAL-LIVE

Art event for parents with cancer and their children (ages 4 yrs and up)

Facilitators: Allison Brookes, LCSW and Heidi Brancatelli, LCSW

10/21; 12/2, 10-11:30 am

To register call: (831) 462-7770

462-7770.

CANCER SUPPORT GROUPS

Ongoing professionally facilitated support groups for people with cancer and/or support persons.

Call 831.462.7770 for information and/or the Zoom link.

Katz Knitters

IN-PERSON

A drop-in group for patients during and after cancer treatment. Bring your knitting, crochet, and/or needlepoint project.

Location: Katz Cancer Resource Center

Second and Fourth Wednesday of every month; 10 am-12 pm

Cancer Support Group

VIRTUAL-LIVE

Drop-in support group for cancer patients whose lives are challenged by cancer.

Facilitator: Allison Brookes, LCSW

Location: Zoom

First and third Tuesday of every month, 2-3 pm

Lymphedema Education & Support Group

IN-PERSON

This educational and supportive group welcomes men and women with lymphedema and their friends and families. Call the Dignity Health Wellness Center 831.457-7099 to register

Facilitator: Dominican Hospital Certified

Lymphedema Therapists

Location: Dignity Health Wellness Center 7/12; 9/13; 11/8, ; 5:30-7 pm

Cancer Support for Young Adults

VIRTUAL-LIVE

For men and women 19–40 years old with a diagnosis of cancer. Please call (831) 462-7770 for more information.

Advanced/Metastatic Cancer Support

VIRTUAL-LIVE

Drop-in support group for cancer patients whose lives are challenged by cancer.

Facilitator: Allison Brookes, LCSW

Location: Zoom

Second Monday of every month; 11am-12pm

Caregiver Support Group

VIRTUAL-LIVE

Drop-in support group for families and friends of people living with cancer.

Facilitator: Nancy Samsel, LMFT Location: Zoom

Second and fourth Tuesday of every month; 5:30–6:30 pm

Bone Marrow Transplant Support Group

VIRTUAL-LIVE

Drop-in support group.

Facilitator: Nancy Samsel, LMFT Location: Zoom

Second and fourth Thursday of every month; 6:30–7:45 pm

Prostate Cancer Support Group

IN-PERSON AND VIRTUAL-LIVE

Drop-in support group for men and their partners dealing with the issues of prostate cancer. No registration required.

Facilitator: Bob Gallo, LCSW, BCD Location: Dignity Health Wellness Center & Zoom

Last Wednesday of every month: 6–9:00 pm Call (831) 462-7770 for information about how to register.

FOR UP-TO-DATE INFO, CHECK OUT OUR WEBSITE: dignityhealth.org/dominican/pep

LAS PROGRAMAS EN ESPAÑOL

Quimoterapia & Radioterapia 101

VIRTUAL EN VIVO

Una clase que ayuda a los pacientes y sus familias entender y manegar los effectos secundarios de la quimoterapia y radiacion. Recomendamos tomar este clase antes de comenzar su tratamiento.

Lugar: El Katz Cancer Centro de Recursos 3150 Mission Drive, Santa Cruz 95065 Llame (831) 462-7870 para una cita con la navegadora de oncologia.

Luzca Bien …

VIRTUAL EN VIVO

Siéntase Mejor

Un programa que ayuda a las mujeres que están bajo el tratamiento del cáncer lucir mejor. Cosmetólogas ensenara a las mujeres como mejorar su apariencia, escoger una peluca, y manejar el cambio de la piel y unas durante el tratamiento del cáncer.

Llame al (831) 462-7770 Para registrarse o ingrese al: http://lookgoodfeelbetter. org/ workshop-registration/

Grupo Hispano De Apoyo Para El Cancer

VIRTUAL EN VIVO

Via: Zoom

Llama para mas informacion al (831) 462-7870

Debe registrar por teléfono: (831) 462-7870

LIFESTYLE MANAGEMENT PROGRAMS

Cardiac Risk Reduction Program (Cardiac Rehabilitation)

IN-PERSON

Lowering risk factors such as high cholesterol, weight, high blood pressure and stress has been shown to significantly reduce future cardiac problems. Designed for individuals who have had angina, heart attack, cardiac procedure (angioplasty, atherectomy, stent), bypass surgery, valve surgery or congestive heart failure. This nationally certified program includes cardiac education classes, nutrition assessment, risk factor counseling, lifestyle coaching, and monitored exercise therapy.

The Dominican Cardiac Risk Reduction Program is certified by the American Association of Cardiovascular and Pulmonary Rehabilitation.

Diabetes Management (Type 1 & 2)

VIRTUAL-LIVE

The Diabetes Management Program provides information and support to help create a personal, successful path to diabetes management. The program includes education classes and individual appointments provided by our team of health care professionals including certified diabetes educators, registered nurses, and registered dietitians.

The Dominican Diabetes Management Program is recognized by the American Diabetes Association.

Pulmonary Rehabilitation Program IN-PERSON

This nationally certified program provides education, breathing retraining exercises and a monitored exercise program to increase functional ability in individuals coping with COPD, chronic bronchitis, emphysema, bronchiectasis and pulmonary fibrosis. Specially trained professionals will develop individualized program on initial assessment.

The Dominican Pulmonary Rehabilitation Program is certified by the American Association of Cardiovascular and Pulmonary Rehabilitation.

Supervised Exercise Therapy for Peripheral Artery Disease (SETPAD)

IN-PERSON

Are you an individual living with symptomatic peripheral artery disease (PAD), including discomfort or cramping in the legs? This program is for you. The goal of the program is to increase stamina, mobility, improve overall health and quality of life. Individuals receive supervised exercise therapy, education classes, a nutrition assessment, risk factor counseling and lifestyle coaching. Led by a multi-disciplinary team of registered nurses, exercise physiologists and dietitians.

Nutrition Counseling

VIRTUAL-LIVE

Meet with a Registered Dietitian to assess and plan personal and medical nutrition goals. Receive nutrition and lifestyle guidance for weight management, cholesterol, hypertension, pre-diabetes, intestinal disorders, eating disorders, and general healthy eating.

Call for price. Insurance may cover based on diagnosis.

Lymphedema Education & Support Group

VIRTUAL-LIVE

This educational and supportive group welcomes men and women with lymphedema and their friends and families. Pre-registration with PEP is required to acquire virtual access.

Facilitators: Certified Lymphedema Therapists

Wed 5:30-7 pm

7/12; 9/13; 11/8

Multiple Sclerosis Self-Help Group

IN-PERSON OR VIRTUAL-LIVE

A support group for those affected by MS in any way. The group brings people together for support, education, and mutual aid. It’s a very proactive group encouraging others to try new things and live each day to its full potential. Please call (415) 699-2574 or email eva@ evamclark.com for more information.

Facilitator: Eva M Clark

Fee: No charge to participate

Second Saturday of most months, 11:30 am-1:30 pm

Wheelchair Support Group

IN-PERSON

Come check out this monthly peer support group for those living “life on wheels." This group is geared towards connecting people utilizing manual and power wheelchair mobility. It will serve as a place to share resources, receive education, and engage in discussion amongst peers and community guest speakers alike. Let’s get rolling! Contact Roger.McKowan@commonspirit.org for more information.

Tue 9/13; 10/11; 11/8; 12/13; 3-4 pm

Prostate Cancer Support Group

IN-PERSON & VIRTUAL-LIVE

The mission of the Santa Cruz County Prostate Cancer Support group is to provide hope and support to improve the lives of those affected by Prostate Cancer and educate the general population on the importance of early detection.

Facilitator: Howard Waage

Fee: No charge to participate, prior registration is required

Location: Dignity Health Wellness Center & Zoom

Last Wed of the month 6-9 pm

Support Groups

New Moms Support Group

IN-PERSON

Join us for an in-person support group designed for parents of babies 0-12 months of age. The first year of a baby's life brings lots of new family dynamics. Bring your questions about sleeping, feeding, playing and anything baby related, to the group led by an experienced mother/Lactation Consultant. Open to all parents in the community regardless of birthplace. Baby Weigh® scale available.

Facilitator: Dignity Health Lactation Consultant

Fee: No charge to participate, prior registration is required

Wed 12-1 pm

Parents Support Group

VIRTUAL-LIVE

This virtual support group is intended for parents of newborns and toddlers. Facilitated by an experienced Certified Nurse Midwife and Lactation Consultant, join other parents in support of each other and your growing families. All topics are welcome! We cover breast/chestfeeding, pumping and preparing to return to work, sleep training, starting solid foods, our children's behavior and much more!

Open to all!

Instructor: Journey Talkovic, RN, CNM, WHNP, IBCLC Class fee: No charge to participate, prior registration is required

Tue 12-1 pm

Prenatal Hangout Group

VIRTUAL-LIVE

Congratulations on your pregnancy! Join us for this fun, interactive group; connect with other pregnant people-you may even meet your new best friend! Come as you are-bring your dinner and get your questions answered! Pregnancy is a very special time in live an better when shared. Facilitated by a Certified Nurse Midwife, Childbirth Educator and Lactation Consultant. Free to all!

Facilitator: Journey Talkovic, CNM, WHNP

Fee: No charge to participate; register online to receive the Zoom link and maintain the privacy of the participants

Funded by: Dominican Hospital

Tue 6-7 pm

Heart Connections: A Heart Health Support Group

VIRTUAL-LIVE

A monthly peer support group for individuals and their families making lifestyle changes that support heart health, offered in a safe place to share ideas and find solutions. The group is coordinated by Dominican Hospital’s Cardiovascular Services and Center for Lifestyle Management and is open to the community. All meetings are currently being held online. No registration required. Please call (831) 457-7077 for more information.

Second Monday of each month, 6-7:00 pm Third Tuesday of each month, 2-3:00 pm

Bariatric Support Group

VIRTUAL-LIVE

This is a virtual monthly peer support group for anyone considering, or who has already gone through bariatric surgery. This is a place to share experiences, and support each other throughout the weight-loss journey. Email Melissa.Devera@commonspirit.org for information or to register.

Facilitator: Melissa DeVera, RD Fee: No charge to participate

Better Breathers Pulmonary Support Group

VIRTUAL-LIVE

This virtual monthly program offers education and support for adults with chronic lung disorders, their families and caregivers. The group is coordinated by Dominican’s Pulmonary Rehabilitation Program and is open to the community. No registration required. For more information or to join email list call (831) 457-7077 or email nicole.sato@commonspirit.org.

Facilitator: Respiratory Therapist/Registered Nurse Fee: No charge to participate

Funded by: Dominican Hospital

Mon 7/10; 8/14; 9/11; 10/16; 11/13; 12/11