Free Range March Registration Runs 2/12-2/21

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1 Free Range March Registration Runs 2/12-2/21 March Offerings just contact the teacher to let them know you re interested in the class. We build our March calendar based on interest in these classes. Most classes will need 5-6 people registered (and paid) by 2/21 to make the March calendar, otherwise they ll get dropped from the schedule. Thanks! Bill Maakestad Tai Chi & Qigong Chi Flow for Relaxation and Energy 50 min. Meets 10:30am Monday (March 5, 12, 19, 26). 4 classes for the month for $32. An approach to active relaxation designed to improve the flow of internal energy and mindfulness that anyone can do. These gentle stretches and exercises, adapted from the traditional Chinese practice of qigong ( energy work ), can reduce fatigue, improve concentration, and promote healing from within. All movements may be done either sitting or standing. Each class will close with a brief period of silent meditation for deep relaxation. Tai Chi & Qigong - Classes Offered on Mondays and Wednesdays Learn and experience the active, mindful relaxation that comes from these ancient forms of moving meditation. Based on Chinese martial arts, the slow, deliberate forms of Tai Chi & Qigong focus on breathing, movement, and meditation. All ages and abilities are welcome! Classes will be held Monday and Wednesday from 12:05 1:00pm at Free Range (South Wing). OPTION 1: All four Monday classes (March 5, 12, 19, 26) for $32. OPTION 2: All four Wednesday classes (March 7, 14, 21, 28) for $32 OPTION 3: (Best Value): Monday/Wednesday (Two classes per week) = $56 (includes one free class) Questions? Please feel free to Bill at wj-maakestad@wiu.edu or call/text his cell at

2 Dawn Piper, Free Range Yoga owner and E-RYT 200 Yoga and Therapeutic Yoga, Online, Group and Private Sessions: NEW Saturday Classes - See Karen Hostert s section for more Saturday Yoga Flow for All - 50 minutes. Meets 8:00am 8:50am Saturday March 3 rd and 10 th. 2 classes for $16 or Drop in for $12. Or use my class card. Join Dawn and get your flow on. This class will be flowing from one posture to the next. For flowing classes, it s best if you can get to the floor and up easily. As always, I will teach to whomever shows up and help you find a little heat and challenge and feel GREAT! Restorative Yoga - 50 minutes. Meets 9:00am 9:50am Saturday March 3 rd and 10 th. 2 classes for $16 or Drop in for $12. Or use my class card. You ve had a rough week, I get it. Let me take you through easy and gentle postures blended with breathing practices and guided meditation. Show yourself some love on your mat and off. Chair Yoga 60 minutes. Meets 10:30am T/Th. 9 classes for the month for $72. Come to Chair Yoga on a regular basis and improve your strength, balance, and flexibility. Join our fun community and make new friends! Balance bars used for optional standing poses. Class is as challenging as you want to make it. It is especially great for people who are building up their strength, healing something, or want to sit for all or part of a class. In this class, we build on functional movements that will benefit you in your daily life. Mighty Yoga 60 minutes. Meets 10:30am W/F. 9 classes for the month for $72. Part mat-based, and part standing. This strength-based class is for anyone, young and old, from those just starting out in fitness to those who are fit, and everyone in between. You will find lots of challenge, but without pain. You don t have to already be mighty before you start this class - this class will meet you where you re at and help you gradually become increasingly mighty. Your balance, strength, and flexibility will improve as will your ability to sit one minute longer with challenges that you face. Yoga For All 60 minutes. Meets 5:00pm T/Th. 9 classes for the month for $72. This is a yoga class that truly welcomes all bodies. It s simple enough for the beginner and yet individualized enough for someone who has practiced yoga for years to continue to advance in their own personal practice. Learn how to practice without tension, holding your breath, or compensating into old patterns. Options are given for more (or less) challenge and for people who may be healing knees, shoulders, wrists, etc. You ll improve balance, flexibility,

3 and focus while developing strength and ease as you learn how to listen to your body and care for yourself better in and out of class. Register online at -8&sView=day&sLoc=0&date=03/01/18 You can also register at the studio Call or text: Have a question about a class? Not sure if it s right for you? Just call or the teacher and ask! We are happy to chat with you and help you find the best class for your needs. Online yoga classes! at night as you re going to sleep. Sign up for March - $19.99 per month. Receive unlimited access all month with no long-term commitments. Take class wherever you are. Get healthier, move better, and feel better with yoga, breathing practices, guided meditations, and more. Practice more and bring yoga, breathing, and meditation with you wherever you go work, traveling, and More information here: Questions: dawn@freerangeyoga.us or Debbie Hunt, MA Counseling-Yoga and Mindfulness, Yoga for Healing - Innovative Treatment for Anxiety, Depression, And PTSD: Recharge Yoga - 60 minutes. Meets Wednesdays 6:45pm. Cost $16.00 for the 2-class series. March 14 th and 28 th. Join Recharge Yoga and help your body and mind let go of stress and worries. Recharge yoga is the calm spot in your chaotic week. This basic yoga class helps you navigate the stressors in your life as Debbie takes you through proven techniques to settle your nervous system and relax your body and mind. Heal the past in a safe environment as you move through heaviness and stress into lightness and ease. Simple yoga moves, breathing exercises, and guided mindfulness exercises work where other

4 things don t. Here s your chance to find real peace. Stress melts away so your body/mind/spirit can recharge. Trauma Sensitive Yoga Class - Private and Semi-Private Trauma Sensitive Classes available - $40 for private and $20 for Semi-Private class. Contact Debbie to schedule a session. They say our tissues hold our issues. So, if you are dealing with anxiety or depression, have experienced a trauma in your life that you can t resolve, or suffer from PTSD, Trauma Sensitive Yoga can help you calm and relax your body and your mind in a safe environment as you physically and emotionally move through what you re dealing with. Simple yoga moves, breathing exercises, and guided mindfulness exercises to help relax your nervous system. These are proven techniques that work where other things might not. Contact Debbie: debhunt56@yahoo.com or call Karen Hostert, RYS 200: Saturday A.M. Energizing Flow 50 minutes. Meets 8:00am 8:50am AND 9:00am 9:50am. March 24 th, and 31 st. Saturday A.M. classes will energize your weekend! Class includes mat stretches and standing poses, ending with a meditative savasana. Options for all levels. Beginners are welcome. Sometimes it s hard to commit to weekly Saturdays so drop in or use Karen s class card. Karen with your class preference to ensure class time stays on schedule. khostert@gmail.com. Pricing options: $12 drop in per class Class cards for Karen s classes $55 for 5, $100 for 10 First class is free! LET IT GO Monday 40 minutes. Meets 7:35pm 8:15pm. March 5 th, 12 th, 19 th, 26 th. You made it through your Monday! NOW join us for an evening flow with just enough movement to clear out those Monday tensions and ending with gentle stretches to start your Monday night relaxing. Pricing options: $32 for March 4 week series $12 drop in per class Class cards for Karen s classes $55 for 5, $100 for 10 Contact Karen Hostert: khostert@gmail.com or

5 Kindra Martin, MS Kinesiology Personal Training, Strength Training, Walk/Run Training, and Nutrition Education: Full Body (Gentle) Circuit - 30 min. $22 for 1 class per week OR $43 for 2 classes per week. Mon OR Wed, 9:30 10:00am. Lowimpact circuit using strength-training machines and body weight exercises, focusing on the full body. Gain overall strength and mobility to improve your everyday life. Suitable for all levels and ages. Class taught in the South Wing Circuit Room. Strength Blast 60 minutes. Burn calories, strengthen, tone, and trim! Define muscle. Small group weight training and cardio class. Strength Blast AM $84 for 2 classes a week T/Th 8:00am or $43 for 2 classes a week T/Th 5:45am 6:30am. Strength Blast PM $75 for 2 classes a week M/W 5:20pm. Strength Blast Saturday $47 for 1 class a week, 8:00am Saturday. Lunch Blast 30 minutes. $38 for 2 classes a week M/W 12:15pm 12:45pm. Powerlifting 60 minutes. $75 for 2 classes per week includes M/W 6:30pm. Strength class with an individualized program. All levels welcome. Focus on the three lifts: squat, bench press, and deadlift train for yourself or get ready for a competition. Functional Strength Training 45 minutes. $40 for 1 class a week, Wednesday 10:30am. Healing from surgery/injury/stroke/heart attack? New to training? Trouble with balance or falling? Get stronger! Very low impact. Work at your own pace with guidance and support. Exercise with body weight/light weights to replicate movements found in activities of daily living (ADL s). Tip the Scale 45 minutes. $47 for 1 class a week, Saturday, 9:15am OR $38 for 1 class a week, Thursdays, 4:15pm. Get ready for some cardio fun! Looking to burn calories, gain overall better health, and have fun while doing so? This class offers a unique combination of cardio, equipment, and Kindra s Clean Your Plate Online Facebook Group. Athletic Cross-Training 60 minutes. Getting bored in the weight room? High level class designed to challenge and improve strength and endurance, while building lean muscle mass. Variety of equipment used to target all muscle groups. Each class includes a different and intense workout. Do you have what it takes to be at the top of your game? ACT PM - $84 for 2 classes per week, 5:20pm T/Th.

6 ACT Lunch - $43 for 2 classes per week, 12:15 12:45pm T/Th. $24 for 1 class per week, Fri 12:15 12:45pm. Clean Your Plate ONLINE Facebook group $20/mo. Don t know where to start for healthy eating? Receive and share tips, recipes, triumphs, and success! Learn how to be successful at living a healthy lifestyle learn how to eat to live! Contact Kindra to join this private Facebook page today! Bonus! With each of Kindra s series classes, receive FREE measurement and body fat percentage so you can track your progress each month. Personal Training so you can be YOUR best! Personal Training with Kindra 60-minute sessions/appointment only. One person: $30/session You and a Friend: $40/session Build-a-Class (5 or more): $15 per person/session Have you wanted to try weight training or cardiovascular exercise, but felt intimidated to join a class? Would you feel more confident working one-on-one (or with your friends) to learn the basics and get hands-on training? Do you want an individualized class based on your fitness level, your goals, and your needs so you can really see your results? Have a wedding or reunion (yours or someone else s) to get ready for? Kindra will introduce you to exercise in a fun and relaxed manner, by showing you the benefits that lie behind strength training and cardio exercise. Kindra will design you an exercise program which anyone who is ready for change can conquer! Packages available. Kindra has her Bachelor s Degree and Master s Degree (all but thesis) in Exercise Science, so she has the education and training to help you succeed! Contact Kindra: or kindramartin4@gmail.com. Leann Stiles, 200RYT, R-YFT: NEW TIMES OFFERED: Yoga for Dynamic Aging 60 minutes. Meets 1:30pm and 4:00pm Wednesdays. 1:30pm class: 2 choices - 3 classes for $24 OR 4 classes for $32 with 3/14 class being at 4:00pm instead of 1:30pm. 4:00pm class: 4 classes for $32 Improve your vitality and well-being as you learn the art of finding and maintaining mobility, strength, and balance. This class is for anyone, at any age who wants to age well looking and feeling good throughout their whole life. Practice yoga, alignment, and specific exercises to improve movement and breathing exercises, relaxation, and meditation to relieve stress.

7 YogaFaith 50 minutes. Meets 9:00am Thursdays. $32 includes 4 classes for the month or pay $12 to drop in. *No class March 15 th. Excellent class for our Christian friends who want to get inspired and deepen their faith in a new way! YogaFaith centers around Christ and His Word while honoring the roots and traditions of yoga. Move and flow to inspiring Christian music as you live and breathe the beauty of prayer in motion. Feel God flowing through you as you find more energy, increased awareness, and a deeper relationship to Him. Leann s classes are mat-based (ability to get down and up from the floor), any age, body shape, and level welcome. Contact Leann: leannstiles6@gmail.com or call Mason Reed, CPT: Kettlebell Circuit (HIIT) 60 minutes. Looking for something new? KB Circuit gets your heart rate up giving you the benefits of improved cardiovascular health, strength, and flexibility. High Intensity Interval Training with options and modifications for various levels. Learn and execute proper KB technique for a safe and fun challenge. KB Circuit (HIIT) - AM - $75 for 2 classes per week M/W 9:00am. Or drop in for $12 per class. (9 classes) KB Circuit (HIIT) - PM - $30 for 1 class a week Sunday 4:00pm. Drop in for $12 per class. (4 classes) NEW! Strength minutes. Learn your way around the weight room! Strength Saturdays - $45 for 1 class a week. Meets all 5 Saturdays 12:00pm. Or drop in for $12 a class. Strength Weeknights - $65 for 2 classes per week T/TH 6:30pm. (7 classes - no class the 13 th or 15 th ) Strength 101 helps you to be safe (and smart) in the weight room and teaches you the fundamentals for free-weight exercises. You ll get stronger as you learn proper technique for a wide range of exercises that use barbells, dumbbells, kettlebells, and more! This class is excellent for beginners and intermediate exercisers who want to get in better shape and kickstart weight loss. As you get stronger, you ll see your clothes fitting better and will notice how much easier your regular activities are! Have any questions? Feel free to or call!

8 Personal Training 60 minutes. $30/hour for a private session or bring a friend and split the cost at $40/hour. Enjoy unique and individualized training sessions to help you reach your personal goals! Contact Mason: masonreed35@gmail.com or call Anne Dixon, MS Kinesiology Dance and Conditioning: Zumba 50 minutes. Meets Mon at 5:30pm. $50 for 5 classes, $80 for 10 classes. Low impact dance moves that increase cardiovascular health, full body muscle tone (may use optional hand weights for increased arm strength), and brain health. Zumba Circuit 50 minutes. Meets Wed at 5:30pm. $50 for 5 classes, $80 for 10 classes. Zumba Circuit is the dance party you already know and love mixed with an upper & lower body free weight workout! We provide the equipment and dance mixes and you get a fabulous cardio and muscle toning class in under an hour! Let's get ready for Summer with this fresh mix of body shaping fun! Contact Anne: annemdixon@hotmail.com or Erin Jacobs - Massage Therapy MASSAGE HOURS - Even better now for those working during the day! Tuesdays 6pm - 9pm Wednesdays 6pm - 9pm Thursdays 6pm - 9pm Saturdays 10am - 3pm (Friday afternoon appointments also available per request) 30 minute massage ($30), 60 minute ($55), and 90 minute ($85) can be scheduled by calling or texting Erin at (605) or schedule online at Gift certificates are also available! Free Range - be your best!