**WINTER SESSION – Effective Jan 3rd-March 2nd**

Kettle Fusion  – Sara Sahr 

We have combined the kettlebell, stability ball and our suspension training system to provide a class that really brings the fun back into fitness while keeping you motivated by merging old school exercises with new unique equipment. This class is ideal if you are looking to lose fat, gain strength, tone up your body all while working on balance and core. This class is guaranteed to help you reach your fitness goals. (All levels) **Pregnant women are welcome to all of Sara’s classes with
doctor’s approval for physical activity, Sara will modify exercises as
needed.**

*Stretch & Strength* Suspension Yoga- Sara Sahr

*No class Jan 3rd and 7th, 2012*

In this gentle class, gain the benefits of stretching with traction, hanging inversions and strengthening the body with and against gravity. The apparatus, known as the OMGYM, consists of a 9 foot nylon sling and a set of handles. Stretching with traction has been documented to increase a greater lengthening of the muscles compared to the equivalent stretch when just lying down or standing. Go deeper into your yoga poses! Inversions have been documented to increase spinal length which has a correlation with decreased EMG activity (an indicator of muscle pain). Certain sports like running compress the discs of the spine and the OMGYM can bring relief to those who run a lot. Most of the body is below the heart, and in an inversion, your heart is forced to work harder. The sling is used as a tool to push and pull against gravity, a proven and beneficial method of resistance training. Resistance training improves posture, improves spatial awareness, increases metabolism and local muscle endurance as well as prevents injury. **please read our pre-requisite readings under policies and information prior to trying a class**

Benefits of Suspension Yoga:

- Postural alignment & relief from back pain  – joint and organ decompression – increased oxygenation to the brain – stimulated digestion & elimination – mood elevation & relief from depression – enhanced relaxation & better sleep – cellular renewal & decelaration of aging – lymphatic cleansing & blood purification – improved physical agility & spinal mobility 

Interval Training Fat Burn – Simonne Darby

*No class Feb 20th for Family Day*

Come prepared to sweat but also have fun at these interval training classes. Based on a proven method, your body will burn more calories and fat not only during the training, but also post-workout when the body is at rest! A series of timed intervals coupled with resistance training, will help improve your endurance, strength and body composition. Join Simonne on Mondays and Wednesdays on the journey to looking and feeling fabulous.

TRX Suspension Fitness – Marie Crawford

*No class Feb 20th for Family Day*

Use your all-inclusive class membership at Hands on You and drop in to our fun TRX Basics Series classes!  Each week you will get a fantastic workout on the TRX system as we focus on primal movements (squat, lunge, pull, push) using Suspension Trainers. 
A great new fitness tool to change up your routine! (All Levels).
 Click here to learn more (PDF)

Stretch Therapy – Jackie Mirkopoulos or Hannah Tjeerdsma

Developed from the principles of Fascial Stretch Therapy ™ (FST), the focus will be to restoratively stretch the body from head to toe using undulating movements and traction coordinated with proper breathing patterns. Target areas will be lower back, pelvis, hips, shoulder girdle and neck. This class is perfect to undo and restore daily and chronic postural issues as well as increase flexibility. FST is also great for breaking down scar tissue and adhesions that have developed over the years from work, sport injury or daily activities. You will leave feeling decompressed and taller! (All Levels)

Plyometrics/Kickboxing Circuit- Carina  Attwood

This intense yet fun energetic class will have you crunching, skipping, jump lunging and kicking your way to an optimum
cardiovascular level. All levels of fitness are welcome and modifications will be offered. Everyone at their own pace!!

Core Strengthening-  Carina Attwood

Ultimate strength training program for your entire core.We will be using bands, balls, weights and kettle bells to sculpt and
strengthen our entire core. (All Levels)