PEP Classes Winter/Spring 2023

PRESIDENT'S NOTE: PEP

BY NANETTE MICKIEWICZ, MD

Dear

Community Members,

We are pleased to be able to offer a diverse and varied selection of both indoor and outdoor classes at the Dignity Health Wellness Center. If you have not had a chance to visit our center, please check out one of the classes or sign up for a health fair (pg. 22). You will be impressed by the level of professionalism and expertise ready to support your health needs.

We continue to prioritize infection prevention in all of our health care areas with your safety as our top priority. We also will continue to offer virtual and hybrid classes to meet the varied needs of our community.

Please check our website, dignityhealth.org/Dominican/ pep for the most up-to-date class times, events, and for class registration. You may also call our office, at (831) 4577099 if you have any questions.

We hope to see you soon at the Wellness Center!

Nanette Mickiewicz, MD President/CEO Dominican Hospital

Health and Wellness

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.

• Unhealthy Eating-Breaking the Cycle-4/25

• ABC's of Mindful Eating-1/31; 5/30

• Emotional Eating and Stress- 2/28; 6/27

• Plant-Based Flexitarian Eating-3/28

Instructor: Melissa DeVera, RD, CWC, CLT Class Fee: Registration required-no fee to participate Tue 4-5 pm

Mindful Listening for Better Communication IN-PERSON

In this interactive 3-hour class we focus on bringing attention to listening with mindfulness as a foundation for more effective communication in our day-to-day interactions. We will explore the essential nature of paying attention to our own internal experience as a key component to effective listening. The class structure is a mixture of lecture and learningby-doing, and includes interactive exercises to experience listening with awareness, kindness, openness, and compassion. This class is helpful for anyone who feels life is speeding by while important connections are getting missed, whether at work, at home, with care providers, or generally in the world. 1 session

Instructor: Meg Corman, MHSA Class fee: $50

Tue 4/18, 1:30-4:30 pm

Building Resilience: Creating your personal plan to thrive IN-PERSON

This class will focus on providing tools and science based techniques to build resiliency, find joy and manage stress. Each class will focus on a particular topic and offer practical methods that have proven effective in building mental, emotional, physical and spiritual resourcefulness. Learn how to become more flexible, adaptable, innovative and skills in handling adversity, transition and stress. Participants will practice and engage in thoughtful, experiential learning experiences and have a chance to create their own resiliency plan moving forward. 4 sessions

Instructor: Jen Karno, Certified Integrated Wellness Coach; Team Building Facilitator Class Fee: $50

Thu 3:30-4:30 pm

Reducing Inflammation with Diet

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 2/7 Wed 3/8 Mon 4/10, 12-1 pm

Connecting With Mindfulness IN-PERSON

This 4-week class will offer an overview of mindfulness meditation and its benefits for helping with stress management, increasing well being, and staying balanced in our lives. Through practicing guided meditations we will explore how enhanced and focused awareness of our mind-body experience can help us live with more ease and grace. We will build skills in connecting with greater presence to our own experience as well as in relating to others. The class is a mixture of lecture, group discussion and experiential learning, including guided meditations, and interactive exercises to practice new skills. Please bring a yoga mat to class. 4 sessions

Instructor: Meg Corman, MHSA Class fee: $120

Wed 3/8-3/29, 6-8 pm

SoulCollage ®Creative Fun and New Insights IN-PERSON

SoulCollage® is a fun practice of selfdiscovery. 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, it is fascinating, it is creative, and it is 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-into community-to share with each other the discoveries we learn from the SoulCollage ® cards that we make in our workshop.1 session

Instructor: Melinda Martindale; LCSW Class Fee: $25

Sat 2/11; 3/11; 5/13, 11am-12:30pm

Medicare 101

VIRTUAL-LIVE

Whether you’re turning 65 or helping a family member navigate the system’s complexities, understanding Medicare can be overwhelming. At this virtual seminar, a registered HICAP counselor 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 highly trained and registered with the California Department of Aging. HICAP is not associated in any way with insurance companies, products, or agents. HICAP of Santa Cruz and San Benito Counties is a program within Senior Network Services, a community-based nonprofit organization. Class may be repeated. 1 session

Instructor: Pamela King & William Proudfoot

Class fee: No charge to participate

1/12; 2/23; 3/23; 4/13: 5/11; 6/8 6:30–8:30 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 Freedom from Smoking program has helped hundreds of thousands of smokers quit for good. The program 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 1/18-3/1

Fri 2/10; 2-3:30 pm Wed 4/12-5/24

Fri 5/5; 2-3:30 pm

Health and Wellness

Sheng Zhen: Heaven Nature Heart Contemplation

IN-PERSON & VIRTUAL-LIVE

Sheng Zhen Meditation is a heart opening, healing practice of unconditional love. It strengthens the body, improves circulation, increases flexibility and fortifies the immune system. It relaxes the mind, balances the emotions, reduces stress, anger and anxiety. It opens the heart, cultivates 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 non-moving, opening the heart to the tangible and accessible experience of unconditional love. Participant can sit or stand during class. 9 sessions

Instructor: Kathy Welch, Certified Sheng Zhen Teacher Class Fee:$90 Mon 4/17-6/19

Sheng Zhen Healing Stage II IN-PERSON & VIRTUAL-LIVE

Sheng Zhen Meditation is a heart opening, healing practice of unconditional love. It strengthens the body, improves circulation, increases flexibility and fortifies the immune system. It relaxes the mind, balances the emotions, reduces stress, anger and anxiety. It opens the heart, cultivates compassion, joy and an understanding of oneself and the world. The forms are accessible to all ages and all abilites, and are both moving and non-moving, opening the heart to the tangible and accessible experience of unconditional love. Sheng Zhen Healing Stage II is practiced sitting in a chair and has 10 movements. 9 sessions

Instructor: Kathy Welch, Sheng Zhen Certified Teacher Class Fee: $90 Mon 1/9-3/2

PEP is following recommended protocols for a safe community.

For the most up-to-date information, check out our website: dignityhealth.org/ dominican/pep

Exercise & Fitness

Medical Fitness

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 as assistive device. 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. 7-11 sessions

Instructor: Dominican Therapy Team Class fee: $70-110

Mon 5:30-6:20 pm

To register for PEP classes go to dignityhealth.org/dominican/pep or call (831) 457-7099. Register at least two days prior to the class

PLEASE CALL THE PEP OFFICE

(831)457-7099 to speak to a Physical therapist if you need help deciding which class is best for you

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 be walk 500 feet without assistive device and be independent getting down to and up from the floor. 12 sessions

Instructor: Dominican Therapy Team Class fee: $120

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. 12 sessions

Instructor: Michelle "Chelle" Strade OTR/L Class fee: $150

Thu 9-9:50 am

Wed 5-5:50 pm

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. 10-11 sessions

Instructor: Michelle “Chelle” Strade OTR/L Class fee: $100-110

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. 12 sessions

Instructor: Dominican Therapy Team Class fee: $120

Tue 11-11:50 am

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. 12 sessions

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

Tue 1-1:50 pm, 2-2:50 pm

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

Thu 11-11:50 am

Balance, Bones, and StrengthAdvanced 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!! 12 sessions

Instructor: Marilyn MacKimmie, NASM Personal Trainer, Functional Aging Specialist Class fee: $108

Tue or Thu 4–5 pm

Gentle Movement and Stability IN-PERSON

Group exercises designed to improve balance and aerobic capacity for people who may be fearful of falling or are looking to improve their stamina. Exercisess 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 feet independently without an assistive device.12 sessions

Instructor: Korrine Fitz, Fitness Instructor Class fee: $120

Wed 1/11-3/29; 4/12-6/28; 3-3:50 pm

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. 10-11 sessions

Instructor: Dominican Therapy Team Class fee: $100-110

Mon 5:30-6:30 pm

If registering for a class after the start date, please call the PEP office, for an adjusted rate.

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. 12 sessions

Instructor: Dominican Therapy Team Class fee: $108

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. 12 sessions

Instructor: Dominican Therapy Team Class fee: $108

Wed 11–11:50am

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. 12 sessions

Instructor: Dominican Therapy Team Class fee: $108

Tue 10–10:50am

PEP is following recommended protocols for a safe community.

Parkinson’s Movement Flow HYBRID

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. 12 sessions

Instructor: Dominican Therapy Team Class fee: $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. 10-12sessions

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

Mon 10–10:50am; 12–12:50pm Wed 10–10:50am; 12–12:50pm Thu 10–10:50am

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 balancespecific 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 9–9:50am Wed 9–9:50am Thu 1-1:50 pm Fri 11-11:50 am

Challenge Better Movement IN-PERSON

Need help finding the right class for you? Call us at (831) 457-7099 to speak to a physical therapist today!

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. 10-12 sessions

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

Mon: 8–8:50am; 11–11:50am Tue 11–11:50am; 2–2:50pm

Wed: 8–8:50am; 11–11:50am Thu: 11–11:50am; 12–12:50pm

Adaptive Gym Class IN-PERSON

Therapists will develop individual exercise routines for continued function and home program maintenance-either 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 accomodate dropings. 10-12 sessions

Instructor: Dominican Therapy Team Class fee: $90-108

Mon 1-1:50 pm; 2-2:50 pm; 3-3:50 pm Tue 12-12:50 pm; 1-1:50 pm Wed 1-1:50 pm; 2-2:50 pm; 3-3:50 pm Thu 2-2:50 pm; 3-3:50 pm

Beyond Physical Therapy: Body, Mind, Soul Tune Up IN-PERSON

A non-traditional method to movementbased healing. Incorporating aspects of yoga, Pilates, meditation, and breath work with influence from traditional physical therapy. a treatment that looks at you as a whole person and treats not just the body, but mind and soul as well. 4 sessions

Instructor: Shannon Escarra, DPT, Certified Yoga Teacher-200, Polestar Pilates Certified Instructor Class fee: $60

Mon 1/9-2/6; 5:30-6:30 pm

To register for PEP classes go to dignityhealth.org/dominican/pep or call (831) 457-7099. Register at least two days prior to the class

Medical Fitness / Exercise & Fitness register for PEP classes or two prior

TAI CHI FOR HEALTH PROGRAM

Tai Chi is a gentle form of exercise that has been found to be beneficial for improving balance, flexibility, strength, endurance, and overall well-being. The instructor will be able to provide modifications as needed for physical ability and age. Students should be able to walk without assistive devices to participate in these classes.

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. 3-6 sessions

Instructor: Grace Sanchez, OT/L, Tai Chi for Health Instructor, Certified Instructor of Internal Arts Class fee: $38-75

Mon 10:30-11:30 am

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. 6 sessions

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

Thu 12-1:15 pm

One Day Intro Class: Beginning Tai Chi & Chi Gong with Grace IN-PERSON

Have you ever been curious about Tai Chi? Would you like to learn more? Join us for a day to learn about the philosophy and physically try this beginner Tai Chi Class. Tai chi improves balance, strength, endurance and overall well-being. This class is recommended for students who do not need assistive devices for mobility. 1 session

Instructor: Grace Sanchez, OT/L, Tai Chi for Health Instructor, Certified Instructor of Internal Arts Class fee: $15

Mon 1/23: 2/13; 11:45am-1pm

One Day Intro Class: Qigong &

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. 6 sessions

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

Thu 1:30–2:45pm

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. 3-6 sessions

Instructor: Grace Sanchez, OT/L, Tai Chi for Health Instructor, Certified Instructor of Internal Arts Class fee: $45-90

Mon 11:45am-1 pm

Guided Relaxation Practices with Grace IN-PERSON

Have you ever been curious about Qi Gong and Guided Relaxation? Would you like to learn more? Come join us for a day to learn about the philosophy and physically try a beginner QiGong and Guided Relaxation class which supports 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 also welcome. 1 session

Instructor: Grace Sanchez, OT/L, Tai Chi for Health Instructor, Certified Instructor of Internal Arts Class fee: $15

Mon 1/23; 2/13; 10:30-11:30 am

Intermediate Tai Chi/Qigong with Grace IN-PERSON

Class includes Qigong warm-ups, concentration practice and instruction in the Tai Chi for Arthritis Form movements 7–12. 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. 6-7 sessions

Instructor: Grace Sanchez, OT/L, Tai Chi for Health Instructor, Certified Instructor of Internal Arts Class fee$90-105

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. 6-7 sessions

Instructor: Grace Sanchez, OT/L Tai Chi for Health Instructor, Certified Instructor of Internal Arts Class fee: $$75-$105

Tue 11–12:30pm

Chair and Standing Pilates IN-PERSON AND VIRTUAL-LIVE

Looking for the benefits of Pilates, but wanting to avoid getting down and up from a mat? This is the class for you! Using a chair for seated exercises and as a standing balance support, you will experience a full body workout to strengthen and stretch your muscles, create ease and flexibility in your joints, enjoy better posture and develop body awareness. Props will be incorporated in the class to provide intensity and variety. Join us on Zoom or in person at PEP's beautiful new studio. 8 sessions

Instructor; Irina Seminova, Certified Pilates Instructor Class fee: $100 Mon 3:30-4:20 pm

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. We are looking to serve those who are interested in giving Pilates a try and would also benefit from a measured approach to fitness that provides ease in daily life. Modifications will be offered for individual needs; however, participants should be able to get up and down from a mat on the floor. 8-10 sessions

Instructor: Irina Seminova, Certified Pilates Instructor Class fee: $100-125

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. 8-10 sessions

Instructor: Irina Seminova, Certified Pilates Instructor Class fee: $100-125

Mon 10-10:50 am

Fri 10-10:50 am

Pilates with Props: Intermediate/ Advanced IN-PERSON AND VIRTUAL-LIVE

This is an intermediate to advanced level class designed for those with Pilates and/ or fitness class experience. The class combines Pilates classical exercise with therapeutic strengthening and stretching modalities. Props are used to provide variety and intensity. This class is dynamic and moves quickly and is designed to serve those looking to enhance an established fitness program. 8 sessions

Instructor; Irina Seminova, Certified Pilates Instructor Class fee: $100

Mon 4:30-5:20 pm

Beginning Essentrics: Aging Backward with Stretch and Strength IN-PERSON

In this movement class, we will learn and practice a dynamic routine designed to lengthen, strengthen and tone our muscles and increase joint mobility and ease. Elements of Pilates, dance and fascial release will be explored Both standing and mat exercises are included; participants must be able to get up and down from the floor. 4-10 sessions

Instructor: Susie Durant, Certified Pilates Instructor Class fee: $50-125

Fri 11-11:50 am

PEP is following recommended protocols for a safe community.

For the most up-to-date information, check out our website: dignityhealth.org/ dominican/pep

Aging Backwards with Essentrics (Intermediate) IN-PERSON

Designed for those experienced with this method, this dynamic movement class will continue to explore the strengthening, lengthening and re-balancing effects of the Essentrics approach. Standing, barre and floor work are included and new choreography will be regularly introduced. If you are not familiar with this method, please check in with the instructor before registering to be sure it is the right class for you. 4-10 sessions

Instructor: Susie Durant, Certified Pilates Instructor Class fee: $50-125

Wed 10-10:50 am

Yoga for Stress and Strength IN-PERSON

Reduce stress, depression and anxiety with yoga postures, movement, breath work, and meditation in this class. No previous yoga experience necessary. Feel better living in the moment. 10-11 sessions

Instructor: Korrine Fitz, Certified Yoga Instructor Class fee: $125-138

Mon 11am–11:50am

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 Dini, Certified Yoga Instructor Fee: no fee to participate, sponsored by Katz Cancer Resource Center

Mon 12–12:50pm

Wed 12–12:50pm

Fri 12–12:50pm

To register for PEP classes go to dignityhealth.org/dominican/pep or call (831) 457-7099. Register at least two days prior to the class

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 warm water pool, 86-88 degrees, is comfortable year-round. Gentle aerobic, flexibility and relaxation exercises, in the chest deep water, help discomfort and aid sleep. 8-9 sessions

Class fee: $72-81

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. 6-9 sessions

Class fee: $54-81

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

Wed 9-9:50 am

Fri 9-9:50 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. 8-9 Sessions

Class fee: $72-81 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. 6-8 Sessions

Class fee: $54-72 Mon 11-11:50 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. 8-9 Sessions

Class fee: $72-81

Wed 11-11:50 am

Beginning Aquatic Rehabilitation and Exercise

IN-PERSON

Join us for an entry level Aquatic Class focusing on balance, strength, flexibility and gentle aerobic exercise. Please bring your caregiver in the pool if you need assistance for safety or getting dressed before or afterwards. 8-9 Sessions

Class fee: $72-81

Wed 12-12:50 pm

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. 6-9 sessions

Class fee: $54-81 Mon 12-12:50 pm Wed 1-1:50 pm

Intermediate/Advanced Aquatic Exercise IN-PERSON

Join the Dominican Team for a mixed level class to challenge your balance, core stability, endurance, & strength. 8-9 sessions class fee: $72-81 Fri 10-10:50 pm

Please check the PEP Website in May for Summer

Aquatic Classes

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

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. Mindfulness Based. 4 sessions

Instructor: Journey Talkovic, RN, CNM, WHNP, IBCLC Class fee: $60 Mon 6-7:30 pm Fri 9:30-11 am

Prenatal Support Group/ Connection Circle

VIRTUAL-LIVE

Please join us to connect and build your new parent community. Educate and empower yourself-get your questions answered live, not on the Internet! Learn about in-person and virtual Prenatal/Postpartum classes to support you and your family during this special time. You can join the group at any time during the 1.5 hour session, the last 10 minutes are reserved for a guided Mindfulness meditation to send you off to your evening relaxed and reconnected with yourself and your baby. register online to receive the Zoom link and maintain the privacy of the participants

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

New Moms Support Group IN PERSON

Join us for an in-person suport 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 (R) scale available.

Facilitator: Dignity Health Lactation Consultant Funded by: Dominican Hospital Fee: No charge to participate, prior registration is required

Wed 12-1 pm

Childbirth & Parenting

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 your 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 Hospital Therapy Team Class fee: $30

Mon 3-3:50 pm

New Parents Support Group VIRTUAL-LIVE

This virtual support group is intended for parents of babies 0-5 months of age. The Newborn phase is a time of great change in the life of a family. Whether this is your first child, or a beautiful addition to your family, this is an amazing and challenging experience! Come talk with an experienced Nurse Midwife, and mother, and other parents about sleep, feeding, and how to thrive, not just survive, in the 4th Trimester and beyond! Open to community regardless of birthplace.

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

Tue 12-1 pm

Online Baby Sign Language Series VIRTUAL-LIVE

The introductory workshop is followed by this six-day virtual series. Build your signing vocabulary with themes like mealtime signs, colors, animals, family, bedtime, and more. Eighteen sessions are split into two different six-day series. No need to take in order. Just dive in and start learning now. Recommended for babies from birth to 18 months. Expectant parents are welcome. Grandparents and other family members are very welcome to join the fun as well. Guests logging in from a different location are required to register separately. 6 Sessions

Instructor: William White, BS Class fee: $145. per participant or couple

Offered select Tue, Thu, & Sat

PEP is following recommended protocols for a safe community.

For the most up-to-date information, check out our website: dignityhealth.org/ dominican/pep

Baby Sign Language Introductory Workshop VIRTUAL-LIVE

This virtual 90-minute workshop gives parents the opportunity to learn how sign language helps babies communicate effectively long before they can verbalize their wants and needs. 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). You will learn about the latest research and how to teach your baby to sign. 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. Grandparents and other family members are very welcome to join the fun as well. Guests logging in from different locations are required to register separately. After you have completed the registration, the Zoom meeting information will be provided. 1 session

Instructor: William White, BS Class fee: $45 per participant or couple

Offered select Tue, Thu, & Sat

NICU Graduates Developmental Play Class

IN-PERSON

When a family graduates from the NICU, there is an overwhelming amount of information and many unknowns about your child’s development. 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 Hospital Therapy Team Class fee: No fee to participate

Mon 1:30–2:30pm

To register for PEP classes go to dignityhealth.org/dominican/pep or call (831) 457-7099. Register at least two days prior to the class

Childbirth Express VIRTUAL-LIVE

Join us 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; learning effective hands-on techniques such as massage, acupressure points, breathing patterns, and guided visualization. We will explore the concept of optimal fetal positioning prior to labor onset, and we will actively practice positions of labor and birth, so please be dressed for movement. You will also learn several non-pharmacological pain coping techniques, such as mindfulness, sounding, etc. You will have fun, be amazed, and enjoy meeting other expectant families! 2 Sessions

Instructors: Journey Talkovic, RN, CNM, WHNP, IBCLC Class fee: $150 for mom and support person

Sat & Sun 1–5:30pm

Mindfulness Based Childbirth Class IN-PERSON

Congratulations on your pregnancy!

As you are learning the wondrous journey of having a baby it can also be stressful. Mindfulness Based Stress Reduction techniques can help you to achieve deep states of relaxation, allowing you to 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 you partner will learn skills to help you manage the pain of labor and birth. It is also an opportunity to explore your emotions around birth, to 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/mom and support person

Thu 1/19-2/23; 3/2-4/13; 4/27-6/1; 5:30-8 pm

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 for common concerns, as well as latch and positioning assistance 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

Newborn Care IN PERSON OR 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 some key breastfeeding skills as well, but won’t be able to offer as much information in this class, as in the comprehensive Breastfeeding class, (offered separately). Important safety considerations for cribs, car seats, and other essential baby equipment will be discussed. This is a great opportunity to meet other expectant parents in a fun, interactive environment and build your new parents’ community. The instructor is Nurse Practitioner/Lactation Consultant and fellow parent. This is a fun, fast paced and practical class that both you and your support team will enjoy together. 1 Session

Instructor: Journey Talkovic, RN, CNM, WHNP, IBCLC Class fee: $50 for mom and support person 1/21; 3/18; 5/13; 2–6pm

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/mom and support person

Wed 1/18; 2/15; 3/15; 4/19; 5/17; 6/21, 6:30–8:30pm

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

classes listed above offered at the Wellness Center

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, Jenny Putt PT, a pelvic floor physical therapist, gives an overview of what the pelvic floor is, how it works, and how it relates to your function. She encourages lots of questions and is comfortable answering all of the questions you might not feel comfortable asking most people including: questions about your whole body leading up to having a baby or after you’ve had a baby. 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, CFL1, Certified Sex Educator, Certified Childbirth Educator Class fee: $30

Wed 1/11; 6:30-7:45 pm

Mon 2/6; 6:45-8 pm

Mon 3/6 6:30-7:45 pm

PEP is following recommended protocols for a safe community.

For the most up-to-date information, check out our website: dignityhealth.org/ dominican/pep

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.

Group Perinatal Pelvic Floor Class Series HYBRID

Over the course of this series you will learn tricks to navigate pregnancy, labor, and/or postpartum with the confidence an unprecedented understanding of your body. This class will be a very comfortable and safe space for participants to take steps toward where they would like to be. If you are trying to conceive and want to prepare for pregnancy; if you are pregnant, you can optimize your body’s ability to grow and carry a baby, prepare for labor and delivery; or if you are postpartum, and experiencing prolapse, in continence, pelvic pain, this series addresses all of these topics and more. 7 sessions

Instructor: Jenny Putt PT, OCS, FAFS, CMP, CFL1, Certified Sex Educator, Certified Childbirth Educator Class fee: $300 WEd 1/11-2/22 6:30-7:45 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

To register for PEP classes go to dignityhealth.org/dominican/pep or call (831) 457-7099.

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.

THE KATZ CANCER RESOURCE CENTER 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.

Wed, January 25

Minimizing Financial Toxicity Following Diagnosis

Melissa Salamon, Staff Attorney Triage Cancer

Wed, March 8

Navigating Work & Cancer

Melissa Salamon, Staff Attorney Triage Cancer

Wed, May 10 Mindfulness

& Cancer

Kerry Larkey, MSN, RN

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 Dini, CYI Location: Wellness Center or Zoom

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

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 1/18; 3/15; 5/17, 11am–12:30pm

To register call (class size is limited to 5 participants): (831) 462-7770

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

Sat 2/11; 4/22,11:30am–1pm

To register call: (831) 462-7770

Katz Cancer Resource Center 831.462.7770

All KATZ programs are offered at no cost. For more information, call The Katz Cancer Resource Center, (831) 462-7770.

Katz Cancer Resource Center

PEP is following recommended protocols for a safe community.

For the most up-to-date information, check out our website: dignityhealth.org/ dominican/pep

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 knitting group for patients during and after cancer treatment. Drop-in support group. Location: Katz Cancer Resource Center

Dates: Second and Fourth Wed of every month Time: 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 831.4577099 to register

Facilitator: Dominican Hospital Certified Lymphedema Therapists

Location: Dignity Health Wellness Center 1/11; 3/15; 5/10; 5:30-7pm

Cancer Support for Young Adults VIRTUAL-LIVE

For men and women 19–40 years old with a diagnosis of cancer

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 cancer patients.

Facilitator: Nancy Samsel, LMFT Location: Zoom

Second and fourth Tuesday of every month. Time: 5:30–6:30om

Bone Marrow Transplant Support Group VIRTUAL-LIVE

Drop-in support group. Facilitator: Nancy Samsel, LMFT Location: Zoom

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

Prostate Cancer Support Group 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: Zoom

Last Wednesday of every month: 7–9pm

LAS PROGRAMAS EN ESPAÑOL

Quimoterapia 101/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 … Siéntase Mejor VIRTUAL EN VIVO

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/Hispanic Cancer Support Group – VIRTUAL EN VIVO

Via: Zoom Llama para mas informacion al (831) 462-7870

Debe registrar por teléfono: (831) 462-7870

All KATZ programs are offered at no cost. For more information, call The Katz Cancer Resource Center, (831) 462-7770.

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 designed for individuals like you, offering customized therapy in a supervised setting. The goal of the program is to increase stamina, mobility, improve overall health and quality of life. To reach these goals, the individual receives 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

FITNESS & HEALTH SERVICES

Cholesterol Screening IN-PERSON

30 MINUTES Blood test provides complete cholesterol panel (total cholesterol, HDL, LDL, triglycerides) and glucose levels. A health professional will explain the test results and provide recommendations.

Price: $64

Medical Fitness Program IN-PERSON

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.

Whether you are managing chronic medical issues or simply prefer a supervised exercise setting, this is the program for you. Meet individually with one of our clinical specialists for an assessment prior to starting the program. The small-group 60 minute sessions include warm-up, stretching, aerobic exercise, resistance training and cool-down.

Initial Assessment: $116 Monthly Fee: $80 2x/week (8 sessions)

Please note that pricing listed in this catalog is subject to change.

Lymphedema Education & Support Group

VIRTUAL-LIVE

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

Facilitators: Certified Lymphedema Therapists Wed 1/11; 3/15; 5/10; 5:30-7 pm

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

Funded by: Dominican Hospital Location: Wellness Center

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

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

Funded by: Dominican Hospital Location: ZOOM

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.

Second Tuesday of month 3-4 pm

Support Groups

New Parents Support Group VIRTUAL-LIVE

This virtual support group is intended for parents of babies 0-5 months of age. The Newborn phase is a time of great change in the life of a family. Whether this is your first child, or a beautiful addition to your family, this is an amazing and challenging experience! Come talk with an experienced Nurse Midwife, and mother, and other parents about sleep, feeding, and how to thrive, not just survive, in the 4th Trimester and beyond! Open to community regardless of birthplace.

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

Tue 12-1 pm

New Moms Support Group IN PERSON

Join us for an in-person suport 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 (R) scale available.

Facilitator: Dignity Health Lactation Consultant Funded by: Dominican Hospital Fee: No charge to participate, prior registration is required

Wed 12-1 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, 6–7:00pm

Third Tuesday of each month, 2–3:00pm

PEP is following recommended protocols for a safe community.

For the most up-to-date information, check out our website: dignityhealth.org/ dominican/pep

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 Location: Zoom

Second Monday of each month 2:30–3:30pm

Prenatal Support Group/ Connection Circle VIRTUAL-LIVE

Please join us to connect and share our feelings, enjoy a mindfulness meditation exercise, and learn about the latest updates of the local Prenatal community offerings to keep you feeling connected and supported during this special time in your life.

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

To register for PEP classes go to dignityhealth.org/dominican/pep or call (831) 457-7099. Register at least two days prior to the class