Fitness at the Uplands – Spring Session – April to June, 2020
Boomer Bootcamp... Monday mornings 9:30-10:30 a.m; Instructor: Karen Hagen
Kick off your week with a BOOT, as in this morning Bootcamp workout, designed for all ages and abilities. This class has cardiovascular conditioning, strength training and stretching. Come and experience a variety of intervals and equipment such as TRX, gliders, Bosu, weights and much more, so that each class has varied exercises and formats. Karen is your Drill Sergeant, and she will ensure your Monday morning workout is a challenging one that gives you lots of energy for the week ahead. Participants are required to bring their own yoga mats. All other equipment is provided for use.
Candlelight Yoga & Relaxation... Thurs eves 8-9 p.m. Instructor: Veronica Thai
Unwind with a one hour restorative yoga session and embark upon a relaxing candlelit journey to give relief to your muscles bones and joints. Gentle poses are held for longer periods, allowing time for release of tension. As the body softens, there is also focus on creating a serene environment in the mind for complete relaxation. This practice will transition you to a peaceful mindset that will allow for better sleep. Participants are required to bring their own yoga mats and a blanket.
Cardio, Core & More... Wed ams 9:30-10:30 a.m.; Instructor: Val Hampton-Mumford
Specifically designed for the active 50+ enthusiast who seeks a well-rounded workout, or those new to fitness or recovering from injury. Each session will contain all components of fitness, including warm-up, cardiovascular workout, muscular strength & endurance (M.S.E.) exercises, using a variety of equipment for resistance, a core-focused segment, conducted mainly on the floor, & a good stretch at the end of the workout. This class may improve flexibility, balance & postural alignment, help maintain bone density & reduce pain associated with arthritis. But foremost, this workout will be functional & a bunch of fun! Participants are required to bring their own yoga mats. All other equipment is provided for use.
Gentle Yoga… Thurs afternoons 1:30-2:30 pm; Instructor: Paola Castillo
Slow paced flow of postures to increase balance, strength and confidence. Each class begins with a centering breath awareness followed by gentle stretches to prepare the body for standing poses. Movement and postures support the health of the joints, and chairs and props can be used to provide stability. All ages and levels welcomed. Participants are required to bring their own yoga mats if desired.
Mobility and Balance for Seniors … Tues afternoons 1:30-2:30 pm; Instructor: Paola Castillo
Gentle introduction of poses and movement to alleviate stiff joints, tightness in muscles, and to increase overall strength, balance & social interaction. If you experience limited or painful joint mobility, this class is for you as chairs are used to support the practice. Take off your shoes or leave them on, and mats are optional. Should you wish to use a mat, please bring your own. Other equipment is provided for your use.
Total Body Tabata... Friday mornings 9:30-10:30 a.m; Instructor: Michelle Hines
A total body workout that incorporates 20 seconds of hard work followed by 10 seconds of rest. Other mini interval drills will be added throughout the class to keep it fresh and exciting. All fitness levels and abilities are welcome as you can work at your own pace for 20 seconds without going “all out”. Lots of options & modifications will be introduced. This is a judgement-free, super encouraging class. Equipment will be provided, & includes Figure 8 tubing & Gliders. Participants are required to bring their own yoga mats.
Yoga Flow ... Mon evenings 7-8 pm; Instructor: Veronica Thai
Start your week off with a rejuvenating and relaxing yoga session. Enjoy movement and flow through a variety of poses to explore flexibility, strength and balance. All levels welcome. Participants are required to bring their own yoga mats.
Yoga for Strength & Mobility ... Sat mornings 10-11 am Instructor: Monica Espinosa
This traditional Iyengar yoga practice focuses on breath work, mobility, strength and achieving the correct alignment for your own body and needs using different yoga props. Asanas will be held longer in this class. All levels welcome. Participants are required to bring their own yoga mats.
Monthly Yoga Class Descriptions – listed alphabetically
Spinal Care Yoga ... Tues evenings 7-8 pm (April 7th, May 5th and June 9th); Instructor: Paola Castillo
Our daily stress manifests physically and mentally, creating poor posture, muscle tension and unconscious habitual patterns that lead to limited mobility & become a source of back pain. With the use of specific props, gravity and our breath, we will mobilize different areas of the spine with the intention to free up movement. The class is slow paced and most of the exercises are performed on the ground with a prop under the lower or upper back. You will learn to relax in an active posture. Beneficial for people with back pain and those who wish to improve athletic performance. Participants are required to bring their own yoga mats.
Yoga for Backs ... Wed evening 6:30-7:30 pm (May 20th only); Instructor: Larissa D’Silva
Explore how your spine is moving in this gentle class focused on reducing back pain and stiffness. We’ll move through a combination of yoga postures and smaller movements to increase range of motion. We’ll end with a relaxing sleep-based guided meditation (yoga nidra). Participants are required to bring their own yoga mats and a blanket.
Yoga for Happy Hamstrings ... Wed evening 6:30-7:30 pm (June 17th only); Instructor: Larissa D’Silva
Hips and hamstrings feel tight? Explore your hips and hamstrings as we move through a series of gentle yoga postures and movements intended to improve mobility, stability and strength. We’ll end with a relaxing sleep-based guided meditation (yoga nidra). Participants are required to bring their own yoga mats and a blanket.
Yoga for Shoulders ... Wed evening 6:30-7:30 pm (April 15th only); Instructor: Larissa D’Silva
Explore how you’re moving in your neck, upper back and shoulders. In this class we’ll stretch every major muscle that crosses the shoulder joint and practice mobility and strengthening exercises to help stiff shoulders and tight necks feel better. We’ll end with a relaxing sleep-based guided meditation (yoga nidra). Participants are required to bring their own yoga mats and a blanket.
Kick off your week with a BOOT, as in this morning Bootcamp workout, designed for all ages and abilities. This class has cardiovascular conditioning, strength training and stretching. Come and experience a variety of intervals and equipment such as TRX, gliders, Bosu, weights and much more, so that each class has varied exercises and formats. Karen is your Drill Sergeant, and she will ensure your Monday morning workout is a challenging one that gives you lots of energy for the week ahead. Participants are required to bring their own yoga mats. All other equipment is provided for use.
Candlelight Yoga & Relaxation... Thurs eves 8-9 p.m. Instructor: Veronica Thai
Unwind with a one hour restorative yoga session and embark upon a relaxing candlelit journey to give relief to your muscles bones and joints. Gentle poses are held for longer periods, allowing time for release of tension. As the body softens, there is also focus on creating a serene environment in the mind for complete relaxation. This practice will transition you to a peaceful mindset that will allow for better sleep. Participants are required to bring their own yoga mats and a blanket.
Cardio, Core & More... Wed ams 9:30-10:30 a.m.; Instructor: Val Hampton-Mumford
Specifically designed for the active 50+ enthusiast who seeks a well-rounded workout, or those new to fitness or recovering from injury. Each session will contain all components of fitness, including warm-up, cardiovascular workout, muscular strength & endurance (M.S.E.) exercises, using a variety of equipment for resistance, a core-focused segment, conducted mainly on the floor, & a good stretch at the end of the workout. This class may improve flexibility, balance & postural alignment, help maintain bone density & reduce pain associated with arthritis. But foremost, this workout will be functional & a bunch of fun! Participants are required to bring their own yoga mats. All other equipment is provided for use.
Gentle Yoga… Thurs afternoons 1:30-2:30 pm; Instructor: Paola Castillo
Slow paced flow of postures to increase balance, strength and confidence. Each class begins with a centering breath awareness followed by gentle stretches to prepare the body for standing poses. Movement and postures support the health of the joints, and chairs and props can be used to provide stability. All ages and levels welcomed. Participants are required to bring their own yoga mats if desired.
Mobility and Balance for Seniors … Tues afternoons 1:30-2:30 pm; Instructor: Paola Castillo
Gentle introduction of poses and movement to alleviate stiff joints, tightness in muscles, and to increase overall strength, balance & social interaction. If you experience limited or painful joint mobility, this class is for you as chairs are used to support the practice. Take off your shoes or leave them on, and mats are optional. Should you wish to use a mat, please bring your own. Other equipment is provided for your use.
Total Body Tabata... Friday mornings 9:30-10:30 a.m; Instructor: Michelle Hines
A total body workout that incorporates 20 seconds of hard work followed by 10 seconds of rest. Other mini interval drills will be added throughout the class to keep it fresh and exciting. All fitness levels and abilities are welcome as you can work at your own pace for 20 seconds without going “all out”. Lots of options & modifications will be introduced. This is a judgement-free, super encouraging class. Equipment will be provided, & includes Figure 8 tubing & Gliders. Participants are required to bring their own yoga mats.
Yoga Flow ... Mon evenings 7-8 pm; Instructor: Veronica Thai
Start your week off with a rejuvenating and relaxing yoga session. Enjoy movement and flow through a variety of poses to explore flexibility, strength and balance. All levels welcome. Participants are required to bring their own yoga mats.
Yoga for Strength & Mobility ... Sat mornings 10-11 am Instructor: Monica Espinosa
This traditional Iyengar yoga practice focuses on breath work, mobility, strength and achieving the correct alignment for your own body and needs using different yoga props. Asanas will be held longer in this class. All levels welcome. Participants are required to bring their own yoga mats.
Monthly Yoga Class Descriptions – listed alphabetically
Spinal Care Yoga ... Tues evenings 7-8 pm (April 7th, May 5th and June 9th); Instructor: Paola Castillo
Our daily stress manifests physically and mentally, creating poor posture, muscle tension and unconscious habitual patterns that lead to limited mobility & become a source of back pain. With the use of specific props, gravity and our breath, we will mobilize different areas of the spine with the intention to free up movement. The class is slow paced and most of the exercises are performed on the ground with a prop under the lower or upper back. You will learn to relax in an active posture. Beneficial for people with back pain and those who wish to improve athletic performance. Participants are required to bring their own yoga mats.
Yoga for Backs ... Wed evening 6:30-7:30 pm (May 20th only); Instructor: Larissa D’Silva
Explore how your spine is moving in this gentle class focused on reducing back pain and stiffness. We’ll move through a combination of yoga postures and smaller movements to increase range of motion. We’ll end with a relaxing sleep-based guided meditation (yoga nidra). Participants are required to bring their own yoga mats and a blanket.
Yoga for Happy Hamstrings ... Wed evening 6:30-7:30 pm (June 17th only); Instructor: Larissa D’Silva
Hips and hamstrings feel tight? Explore your hips and hamstrings as we move through a series of gentle yoga postures and movements intended to improve mobility, stability and strength. We’ll end with a relaxing sleep-based guided meditation (yoga nidra). Participants are required to bring their own yoga mats and a blanket.
Yoga for Shoulders ... Wed evening 6:30-7:30 pm (April 15th only); Instructor: Larissa D’Silva
Explore how you’re moving in your neck, upper back and shoulders. In this class we’ll stretch every major muscle that crosses the shoulder joint and practice mobility and strengthening exercises to help stiff shoulders and tight necks feel better. We’ll end with a relaxing sleep-based guided meditation (yoga nidra). Participants are required to bring their own yoga mats and a blanket.
