WELNESS, FITNESS & RECREATION Courses for Adults

NEW Knowing You: Nutrition

This class will offer a broad range of nutrition ideas pulling from ancient and modern techniques and research: eating real food; eating for the seasons of the year; and the seasons of your life. Does it really matter when I eat or how I eat? Jan Nelson, Integrative Occupational Therapist, has been studying complementary medicine for 35 years.

AE87 - Jan Nelson

4 Thursdays, 11/2-11/30, 7-8 PM

Vista Center for Education Room 120, 2777 34th St S

$75 ($70)*

NEW Knowing You: Your Nervous System, Breathing, Sleep, Movement

This course will cover: how your nervous system keeps you safe; breathing—it's more than you think; sleep—the critical ingredient of safety; movement—what is the best kind for me? Jan Nelson, Integrative Occupational Therapist, has been studying complementary medicine for 35 years. She will offer a broad range of ideas pulling from ancient and modern techniques and research.

AE86 - Jan Nelson

4 Thursdays, 10/5-10/26, 7-8 PM

Vista Center for Education Room 120, 2777 34th St S

$75 ($70)*

NEW Social Dance Class

NEW Morning Kickboxing/Self-Defense (Ages 12+)

Harmon Entertainment is bringing dance classes to Moorhead. Register as a couple or solo. We will be learning Swing, Waltz, 2-step and some fun line dances.

AE76 – Harmon Entertainment Instructors

5 Thursdays, 11/2-12/7, 5:30-6:45 PM

MHS Career Academy Gym, 2800 27th Ave S

$200 Couple Registration ($100 Single Registration)

This 50-minute morning class is sure to get your heart beating and ready for the day. This cardio kickboxing meets self-defense class is specifically designed to teach you the basics of how to defend yourself while getting in a great workout, meeting new people and relieving stress.

All courses will be held at Shou Shu Self Defense, 900 1st Ave N:

AE84 – Alexis Potter

$79

AE84A

10 Tuesdays, 9/19-11/21, 5:30-6:20 AM

AE84B

10 Thursdays, 9/7-11/16, 5:30-6:20 AM

Street Self Defense

Entry level introduction of applicable self-defense designed for real world application. This class is designed to be inclusive of all experience and fitness levels in a safe and fun environment.

All courses will be held at Marquart’s Tae Kwon Do, 2615 12th Ave S:

AE20 – Jaime Riepe

$45 ($40)*

AE20A

8 Tuesday & Thursday, 9/5-9/28, 6:30-7:15 PM

AE20B

8 Tuesday & Thursday, 10/3-10/26, 6:30-7:15 PM

AE20C

8 Tuesday & Thursday, 11/2-11/30, 6:30-7:15 PM

AE20D

8 Tuesday & Thursday, 12/5-12/28, 6:30-7:15 PM

NEW Mudras: The Ancient Art of Hand Yoga

Mudras, or ‘yoga of the hands’ has been recognized for centuries as a simple yet effective healing tool. In ancient India, mudras were believed to be the key to spiritual, mental and physical wellbeing. The hand positions are easy to do, take minutes to perform and can be done almost anywhere at any time. Mudras can also be used to help relieve numerous conditions such as anxiety, stress, digestive issues, weight loss, bloating, insomnia and more.

AE102 - Janice Novak

Wednesday, 12/13, 6-7:30 PM

Virtual $34 ($30)*

Acupressure To Relieve Stress, Anxiety,

Insomnia & More (Virtual)

Acupressure is an ancient healing art and self-help tool. It can offer great relief—with no side effects— and help you feel your best. Along with the specific points to help relieve stress, insomnia, anxiety, irritability and even weight gain, learn the Nine Master Pressure Points which are the most helpful and most frequently prescribed to help and assist every system in your body.

AE75 - Janice Novak

Monday, 12/11, 6-7:30 PM

Virtual $34 ($30)*

Hypnosis to Control Weight

How would you look and feel if you could stop your current food obsession? Hypnosis can help you control your eating habits, stop cravings for sweets, carbs, salty, greasy foods and pop. Learn to desire the right foods, push your plate away when full and motivate yourself to exercise.

AE93 - Mary Fischer

Monday, 10/16, 5:45-8 PM

Vista Room 120, 2777 34th St S $64 ($60)* ($10 Lifetime Members)

Hypnosis to Stop Smoking, Vaping or Chewing Tobacco

What would your future be like if you could stop smoking, vaping or chewing tobacco today? Don’t let tobacco control your life. If you’re ready to quit, hypnosis can help you stop immediately, without withdrawal, cravings or gaining weight.

AE16 - Mary Fischer

Monday, 10/16, 5:45-9 PM

Vista Room 120, 2777 34th St S

$64 ($60)* ($10 Lifetime Members)

Seated Abdominal Strengtheners

Abdominal muscles weaken and lose shape due to past pregnancies, surgeries, sitting at a desk all day, being sedentary and poor posture. Learn a series of extremely effective exercises to quickly strengthen all four layers of abdominal muscles, without stressing back or neck joints and without getting on the floor.

AE69 - Janice Novak

Tuesday, 11/14, 6-7:30 PM Virtual $34 ($30)*

NEW Movements for Mobility & Ease

In this class participants will learn the “Cat Stretch” sequence of somatic movements created by Thomas Hanna (founder of Clinical Somatic Education). Done regularly, the Cat Stretch will tune the body for functional & creative movement by unwinding unnecessary muscle tension and enhancing tissue suppleness & responsiveness, making everyday activities easier, smoother, more coordinated.

AE106 - Cammie Lamey 5 Thursdays, 9/14-10/12, 9-10 AM

HeartSprings Community Healing Center, 2010 Elm St N, Fargo $74 ($70)*

Hypnosis to Stop Smoking, Vaping or Chewing Tobacco and to Control Weight

All long-lasting behavior changes occur at an unconscious level. With hypnosis, you can make that change. The experience also is relaxing and allows you to be in control at all times. The fee includes a CD and lifetime membership card for free reinforcement.

5:45-6 p.m. Check-in (first 15 minutes)

6-7 p.m. Introduction (Required for both weight loss and stop smoking/vaping/chewing tobacco clients)

7-8 p.m. Weight loss hypnosis (Smokers will take a break, off school grounds, to have a last cigarette)

8-9 p.m. Stop smoking, vaping and chewing tobacco hypnosis

Dr. Mary Fischer is a certified clinical hypnotherapist. Bring a pillow, blanket or beanbag chair for added comfort.

AE18 - Mary Fischer

Monday, 10/16, 5:45-9 PM

Vista Room 120, 2777 34th St S

$109 ($105)* ($10 Lifetime Members)

Acupressure is an ancient healing art that can offer great relief—with no side effects—from symptoms such as hot flashes, mood swings, bloating, headaches, irritability, nausea, insomnia, anxiety and even weight gain. Learn which points balance hormone levels naturally, including thyroid hormones. Acupressure is a wonderful selfhelp tool that will help you feel your best. We will discuss breathing techniques, nutritional musts, and more.

AE77 - Janice Novak

Tuesday, 12/12, 6-7:30 PM

Virtual

$34 ($30)*

Kickboxing - All Fitness Levels

Beginning T’ai Chi Chih® - Joy Through Movement! Part One

Join Accredited T'ai Chi Chih® Instructor and Physical Therapist, Barbara Edin for an introduction to T'ai Chi Chih®. This is a moving meditation that is easy to learn, can be done in a small space and does not require any special equipment. You will learn the basic principles of this form, the potential benefits and the first 10 movements. Find yourself becoming grounded, more aware of your body in space and experiencing a new and gentle way to move. Dress for comfort, wear supportive footwear or movement can be done without footwear.

All courses will be held at HeartSprings Community Healing Center, 2010 Elm St N, Fargo:

AE19 – Barbara Edin

$64 ($60)*

AE19A

4 Tuesdays, 9/5-9/26, 1-2 PM

AE19B

4 Mondays, 10/2-10/23, 1-2 PM

AE19C

4 Mondays, 11/6-11/27, 1-2 PM

T’ai Chi Chih® - Joy Through Movement –Part Two

Continue with T'ai Chi Chih® as you "step into" the second half of this practice. You will find your form softening and evolving as you complete the entire movement sequence. Continue to cultivate an understanding of your energy and how this may assist you in finding balance, calm and peace in your everyday life. Additional resources will be provided for your continual growth and learning. All courses will be held at HeartSprings Community Healing Center, 2010 Elm St N, Fargo:

AE17 – Barbara Edin

$64 ($60)*

AE17A

4 Tuesdays, 10/3-10/24, 1-2 PM

AE17B

Great aerobic and strength class while learning kickboxing techniques. Great for all ages 13+ and all fitness levels!

All courses will be held at Marquart’s Tae Kwon Do, 2615 12th Ave S:

AE10 – Jaime Riepe

$44 ($40)*

AE10A

8 Tues & Thu, 9/5-9/28, 7:15-8:10 PM

AE10B

8 Tues & Thu, 10/3-10/26, 7:15-8:10 PM

AE10C

8 Tues & Thu, 11/2-11/30, 7:15-8:10 PM

AE10D

8 Tues & Thu, 12/5-12/28, 7:15-8:10 PM

4 Tuesdays, 11/7-11/28, 1-2 PM

NEW Intro to Martial Arts for Adults (Ages 18 & up)

It is never too late to begin your journey to becoming a more self-confident and stronger you. Martial arts can help improve focus, balance, coordination and mobility for students of all ages. This class is designed to introduce adults to the basics of self-defense martial arts. Price includes a school t-shirt.

AE80 - Alexis Potter

10 Mondays, 9/18-11/20, 7-8 PM

Shou Shu Self Defense, 900 1st Ave N

$155

Join us for a 4 week session of Zumba. ALL are welcome in this class. Moves will be modified to accommodate all fitness levels and mobility needs. Burn calories while having fun! You won't know if it is a dance or a party! Materials Needed: indoor tennis shoes.

All courses will be held at MHS Career Academy Gym, 2800 27th Ave S:

AE 105 - Marisa Bengtson-Loerzel

$24 ($20)*

AE105A

4 Wednesdays, 9/6-9/27, 6-7 PM

AE105B

4 Wednesdays, 11/1-11/29, 6-7 PM

Overcome Your Carbohydrate Cravings

Ever had a day where you can’t stop eating? Do you crave starches, snack foods and sweets and find the more you eat, the more you want to eat? Is your snacking out of control? In this workshop, we will discuss a two-week plan that will stop your cravings (no kidding!), help you lose weight and help keep your insulin levels balanced. Overcoming carb cravings is not a matter of willpower but a matter of biology. Learn how you can stop the vicious cycle of food craving and weight gain. No hype—just the facts.

AE49 - Janice Novak

Monday, 11/6, 6-7:30 PM

Virtual $34 ($30)*

Metabolism Boosters & Busters

In the past you probably could drop weight by cutting back on calories or exercising a bit more. But then suddenly the scale stops moving and you just can’t seem to lose weight. You could lose up to 20 pounds in a year – without eating less. Just by revving up your metabolism, you can burn more calories every day, lose fat, boost energy, feel stronger and more fit. In this class, you will learn how to boost your metabolism and burn as much as 30% more calories every day.

AE71 - Janice Novak

Tuesday, 11/28, 6-7:30 PM Virtual $34 ($30)*

Better Bones

This course offers simple techniques to improve posture and stand straighter. We’ll do exercises to help flatten the upper back, unround shoulders and flatten your midsection. We’ll talk about how to reduce the risk of osteoporosis and related injuries and how to regain bone mass. We’ll discuss the latest research findings on nutrition and talk about the importance of minerals and trace minerals for bone health; foods that help or harm your bones and more. Wear loose, comfortable clothing. You will need a resistance band or tube for some of the exercises.

AE68 - Janice Novak

Tuesday, 10/24, 6-7:30 PM

Virtual $34 ($30)*

Chair Yoga

Are you interested in yoga but not interested in getting onto the floor? Chair Yoga is perfect for anyone who wants to experience the many benefits of yoga without having to get up and down from the floor. A series of options are given for each posture to allow students to find the optimal balance between support and challenge to meet them where they are, at the moment. Find your center and get grounded in body and mind in this gentle class. Appropriate for students of all levels. No yoga experience needed.

All courses will be held at Family Wellness Center Group Fitness Room 1, 2960 Seter Pkwy, Fargo:

AE30 – Karla Hensrud-Wagner & Lori Hill

$49 ($45)*

AE30A

4 Wednesdays, 9/6-9/27, 10-10:45 AM

AE30B

4 Wednesdays, 10/4-10/25, 10-10:45 AM

AE30C

4 Wednesdays, 11/1-11/22, 10-10:45 AM

Each class in this series will focus on a specific body region exploring how your particular body moves in three directions: front to back, side to side, and rotation. We will be noticing how smooth and coordinated the movements are, if compensation shows up during the movement; and challenging the body to let go of compensatory movement if found, finding more ease in still postures and movement. Areas of study are: spine, shoulders, hips, and coordination between these parts.

AE107 - Cammie Lamey

5 Thursdays, 9/14-10/12, 10:15-11:15 AM

HeartSprings Community Healing Center, 2010 Elm St N, Fargo

$74 ($70)*

Yoga Fundamentals Workshop

You’ve heard so much about yoga; you know it’s supposed to be great for you by making you fit, flexible, focused and stress free. You want to go, but don’t know where to begin, if you’re doing it right, or even know what yoga is. We recommend going to an Intro to Yoga workshop to help ensure your journey starts from the most enjoyable and empowered place possible. Teachers will help guide you, step-by-step, demonstrate poses, and make alignment adjustments, focusing on your practice for your body.

Materials Needed: Yoga Mat (extra mats available at workshop) Towel Water Bottle

All courses will be held at Family Wellness Center Group Fitness Room 1, 2960 Seter Pkwy, Fargo:

AE32 – Karla Hensrud-Wagner & Lori Hill

$49 ($45)*

AE32A

Saturday, 9/16, 12:30-2:30 PM

AE32B

Saturday, 11/18, 12:30-2:30 PM

Hips, Thighs, & Otherwise

If you’ve noticed hip/thigh/butt spread, you are not alone—and this workshop is for you. In this workshop, you will learn my famous ‘10 Minute Miracle Exercise’ series to strengthen lower body muscles quickly and, in the process: increase metabolism and bone density; decrease 2 inches off saddlebag area in 2 weeks; trim inches off lower body by getting rid of excess water weight; breathing technique to stimulate fat metabolism; acupressure points for lymph circulation and drainage. You will need a resistance band, tied in a loop for the "10 Minute Miracle Exercise".

AE61 - Janice Novak

Wednesday, 10/4, 6-7:30 PM

Virtual

$34 ($30)*

Avoid the Pitfalls (and Weight Gain) of Perimenopause/Menopause

Perimenopause starts around the age of 35 for most women and can last 10-15 years. Common symptoms include fatigue, migraines, weight gain, water retention, depression, sleep disturbances, joint aches, hot flashes, anger flashes, fibroids, exaggerated PMS and more. We'll discuss: how to get hormone levels measured - blood test vs. saliva test and what to do with the results; traditional HRT vs. bioidentical; acupressure points to assist in symptom relief; and nutritional musts. You'll leave with multiple tools and techniques for restoring health and well-being.

AE65 - Janice Novak

Tuesday, 10/17, 6-7:30 PM Virtual

$34 ($30)

Soothe Those Achy Joints

Do you have joints that ache—a knee or hip or back? Whether you have arthritis, bursitis or just creaky joints, this workshop is for you. Joint lubrication exercises are quite simple and easy to do yet produce rather remarkable results by helping to free your joints of pain. We’ll also discuss which nutrients are needed to help keep your joints healthy. Wear loose, comfortable clothing.

AE62 - Janice Novak

Monday, 10/9, 6-7:30 PM Virtual

$30

MELT Fundamentals Workshop (Beginners)

Come to a MELT 90 min intro workshop lead by Lori Hill and experience changes in how your body looks and feels. Learn simple self-treatments you can do at home to remain active, healthy and pain-free for life. This all-levels workshop will use a specialized soft roller and small MELT Hand and Foot treatment Balls to stimulate the results of manual therapy.

Learn to eliminate stuck stress before it accumulates causing chronic aches, pains and unwanted signs of aging. Reduce inflammation, ease chronic neck and low back strain, improve alignment, enhance athletic performance and keep your whole body feeling great at any age.

All courses will be held at Family Wellness Center Group Fitness Room 1, 2960 Seter Pkwy, Fargo:

AE21 – Lori Hill

$49 ($45)*

AE21A

Saturday, 10/21, 12:30-2:30 PM

AE21B

Saturday, 12/16, 12:30-2:30 PM

Just Breathe: Techniques to Calm, Center & Balance (Virtual)

Posture & Osteoporosis Workshop: Building

The Art of De-aging: Peel Years off your Bio Age

Breathing in specific ways can have amazing and powerful healing benefits on mind and body. Breath work is the single most powerful thing you can practice for improving energy levels, health and well-being. In this workshop, you will learn ancient breathing exercises that will: neutralize stress by reprogramming your nervous system; increase energy and vitality; increase brain function; improve immune response; decrease depression and anxiety; and help strengthen your back and abs from the inside out. The simplest and most powerful technique for optimum health of mind and body is free and literally right under your nose.

AE72 - Janice Novak

Wednesday, 11/8, 6-7:30 PM

Virtual $34 ($30)*

Your chronological age is the number of years you have been alive. It is a fixed number and cannot be changed. Your biological or body age, however, is measured by how well your organs and body systems work. In this workshop, you will learn simple, scientifically proven things you can do right now to decrease your body age. Also, you will learn facial acupressure points to help erase years from your face naturally by increasing muscle tone, decreasing puffiness and eye bags. Reduce lines and prevent new lines from forming. Help yourself look better, feel younger and age with health and vigor.

AE67 - Janice Novak

Monday, 10/2, 6-7:30 PM

Virtual $34 ($30)*

Thyroid Things You Need to Know

If you currently take thyroid medication but are gaining weight and have a variety of symptoms, there's more you need to know. In this workshop, we’ll discuss: how thyroid function can make any illness worse; the five things that need to be measured, but usually aren’t; why the #1 thyroid replacement may not be helping you; connection between thyroid, fibromyalgia and arthritis; foods that help or hinder; commonly misunderstood rules of how and when to take thyroid meds; environmental triggers and info you need to discuss with your doctor. This workshop is a source of information only and should by no means be considered a substitute for the advice of a qualified medical professional.

AE66 - Janice Novak

Monday, 10/23, 6-7:30 PM Virtual $34 ($30)*

Women, Weight, & Hormones

Are you finding that fat is collecting around your midsection and no matter how well you watch what you eat or how much you exercise that weight is not budging? If this is your story, your inability to lose weight probably has more to do with your hormone levels than anything else. In this workshop you will learn seven key strategies for fighting fat and losing weight.

AE74 - Janice Novak

Tuesday, 10/10, 6-7:30 PM

Virtual $34 ($30)*

De-Age Your Brain

Current research shows lifestyle and diet have a big effect on HOW the brain ages. Cognitive function, which covers all aspects of perceiving, thinking and reasoning, CAN improve. And the very good news is no matter what your age there are things you can begin to do today to improve how quickly and effectively brain cells communicate with each other. We’ll discuss which ‘superfoods’ reduce the damaging effects of toxins and inflammation on the brain and which nutrients are great for memory, attention, processing information and reducing stress. You will learn simple, easy to implement strategies to help your brain stay healthy and alert.

AE73 - Janice Novak

Monday, 10/30, 6-7:30 PM

Virtual $34 ($30)*

Fall Fishing With A Pro

Join Brady Baxter, owner of

Guide Service, on his top of the line fishing boat to learn how to fish like a professional. You will learn how to use the right equipment in the right situation, and how to use state of the art electronics to increase your chance of success on the water. During your 3 hour guided trip you will fish for multiple species, including Walleye, Bass, and Northern Pike. Brady is certified in First Aid and CPR and can accommodate those with special needs and limited mobility. This trip is all-inclusive and you will be using professional grade gear, so you only need to bring something to drink and snack on. You must also purchase a Minnesota fishing license prior to the trip. There is limited availability, so sign up today before it's too late!

All courses will be held at Pelican Lake Boat Launch, 51095 CR-31, Detroit Lakes:

AE2 – Brady Baxter $219 ($210)*

AE2A

Wednesday, 9/6, 5:30-8:30 PM

AE2B

Wednesday, 9/13, 5:30-8:30 PM