Fitness 101
10:30am, May 4th
 

In this class we’ll discuss the science behind failed attempts at weight loss, and offer strategies to achieve safe and sustainable fitness.  Topics include: cardio vs resistance training, calorie deficits and surpluses, the role of macro-nutrients, and the relation of muscle tissue to fat loss and overall health.

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Instructor: Mark Mamuszka has over 20 years experience in Eastern medicine, massage, and personal training. 

Nutrition 101
10:30am, May 11th

In this class we’ll dissect the eating strategies that have come to dominate pop culture.  We’ll discuss the pros and cons and examine the scientific support (or lack thereof)  for the various claims that are being made on the news and social media.  Topics include:  intermittent fasting, keto, calorie-counting, and nutritional supplements.

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Instructor: Mark Mamuszka has over 20 years experience in Eastern medicine, massage, and personal training. 

Resistance 101
10:30am, May 18th

In this class we’ll examine the role of resistance training in weight-loss and in overall fitness.  We’ll discuss the basic principles of constructing a resistance training regimen, and cover important safety considerations.  Topics include: exercise selection, training frequency, free-weights vs machines, and proper lifting technique.

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Instructor: Mark Mamuszka has over 20 years experience in Eastern medicine, massage, and personal training. 

Movement for Every Body
5-6pm Mondays
Starting on 3/25
A thoughtful, accessible ‘dance is exercise’ class for people who want to move!

This one-hour moderate impact class will begin with a movement warm-up, to get our blood flowing, increase range of motion and get ourselves ready for full body dancing. Then, we’ll learn different movement sequences from a mash-up of dance styles that are challenging and attainable! I’ll slow things down at the end of class with gentle movements and stretches. 

Please bring a mat if you have one.

*No dance experience required but we'll be moving a lot and some folks might find the class rigorous at first. 

$15 per class / $50 for 4-classes

Sliding Scale rate for those who need it: $10 per class 

Cash or Venmo

For more information on Rachel, visit rachelbernsen.com

Fitness Fusion
5-5:45pm Tuesdays

Strength training, agility, and cardio exercises for a total body workout.

Each class is guaranteed to get your heart pumping, sweat flowing, and challenge you muscles all while having FUN! You will learn a variety of different exercises, perfect your form, build muscle, and become confident in working out. A variety of levels will be taught for each exercises allowing this class to be designed for every fitness level.
$15 per class / 10 classes for $120

Total Body Strength
Training
Thursdays 5-6pm

This 60 minutes class will be have a focus on building muscle. Each class will be structured with a warm up, followed by a structured strength training circuit using bodyweight and dumbbells, and will finish with core and corrective exercise movements. This class would be great for anybody who is looking to get into weight lifting but will be designed for all fitness levels. Modification will be provided for each exercise movement.
$15 per class / 10 classes for $120