St. Michael-Albertville Community Education

Abdominal Strengtheners That Won’t Make You Get On the Floor – Online Class 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, WITHOUT stressing back or neck joints and WITHOUT getting on the floor. Common abdominal exercises like crunches can place too much stress on back and neck joints. Learn a series of effective exercisers to strengthen all four layers of abdominal WITHOUT stressing back/neck joints and WITHOUT getting on the floor. Janice Novak 140S1 T April 6 $25 6-7:30 pm Class information will be emailed

Acupressure Face Lift & Skin Savvy – Online Class Here’s a facelift you can do at home. Acupressure is an ancient Eastern healing method that works with the energy that flows through your body. Stimulating facial acupressure points can help erase years from your face naturally, bring a healthy glow to your skin; increase muscle tone; decrease puffiness and eye bags; reduce lines and prevent new lines from forming; even decrease headaches, relieve eye strain, soothe nerves and increase relaxation. Learn how to make your skin as healthy as possible from the inside out. Janice Novak 140S5 M May 3 $25 6-7:30 pm Class information will be emailed

Acupressure to Assist Weight Loss – Online Class Acupressure is a Chinese healing technique that involves pressing or massaging key points on the body to stimulate energy flow through pathways called meridians. When the points that regulate metabolism, digestion and thyroid function are blocked or out of balance, losing weight will seem like an impossible task. In this workshop, you will learn the main pressure points that help strengthen thyroid function, boost metabolism, control appetite, decrease food cravings, reduce stress eating and strengthen the entire digestive system. Janice Novak 140W2 T January 26 $25 6-7:30 pm Class information will be emailed

Acupressure to Relieve Stress, Anxiety, Insomnia, Sinus Problems & More – Online Class 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. Janice Novak 140W5 Th February 18 $25 6-7:30 pm Class information will be emailed

Avoid the Pitfalls (and Weight Gain) of Perimenopause/Menopause – Online Class 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. Once you understand exactly what is causing all the troublesome symptoms, they are much easier to correct. We’ll discuss how to get hormone levels measured – blood test vs. saliva test and what to do with the results; traditional HRT vs. bio-identical; acupressure points to assist in symptom relief and nutritional musts. You’ll leave with multiple tools and techniques for restoring health and well-being. Janice Novak 140W1 M January 25 $25 6-7:30 pm Class information will be emailed

Just Breathe! Techniques to Calm, Center & Balance – Online Class Breathing in specific ways can have amazing and powerful healing benefits on mine 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 actually help strengthen your back and abs from the inside out. A simple and powerful technique for optimum health of mind and body is absolutely free and right under your nose. Janice Novak 140W7 T March 23 $25 6-7:30 pm Class information will be emailed

Metabolism Boosters and Busters – Online Class In the past you probably could drop weight by cutting back on calories or exercising a bit more. But then suddenly the scale stops calories or exercising a bit more. But then suddenly the scale stops moving and you just can’t seem to lose weight. THE GOOD NEWS – 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 20 SIMPLE things you can do every day to boost your metabolism and burn as much as 30% more calories every day. Janice Novak 140S2 W April 7 $25 6-7:30 pm Class information will be emailed

Overcome Your Carbohydrate Cravings – Online Class Ever had a day where you can’t stop eating? Do you crave starches, snack food, 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 of biology. Stop the vicious cycle of food craving and weight gain. No hype – just the facts. Janice Novak 140W6 Th March 11 $25 6-7:30 pm Class information will be emailed

Posture and Osteoporosis Workshop: Building Better Bones – Online Class Have you ever caught sight of your reflection in a window or mirror to see that your head leads the way? Or noticed that your shoulders and upper back are too rounded forward? You’ll learn simple techniques to improve posture and stand straighter. We’ll do exercises to help flatten the upper back, un-round shoulders and flatten your midsection. We’ll talk about how to reduce the risk of osteoporosis and related injuries and how to re-gain 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 and/or harm your bones and more. Wear loose, comfortable clothing. Janice Novak 140S3 T April 13 $25 6-7:30 pm Class information will be emailed

Posture, Get it Straight: Look Younger, Thinner, & Feel Better – Online Class Ever caught your own reflection to see that your head hangs too far forward, or your shoulders are too rounded, or you slump too much? You will learn how to correct common posture problems and learn an ‘Instant Alignment Technique’ that will have you standing straighter immediately. We will discuss easy to implement tips when at a computer, in a car or working out. There are many benefits to improving posture. The good news is no matter how long you may have had poor posture. Your clothes will fit and look better, too! Janice Novak 140W4 T February 9 $25 6-7:30 pm Class information will be emailed

The Ancient Art of Hand Yoga – Online Class 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 wellbing and that regular practice of the hand positions can rejuvenate body and mind. 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 so many more. Janice Novak 140W3 W February 3 $25 6-7:30 pm Class information will be emailed

Thyroid Information You Need to Know – Online Class If you currently take thyroid medication but are still gaining weight and still have a variety of symptoms, there’s more you need to know. Fatigue, weight gain, depression, anxiety, rising cholesterol levels, inability to focus, thinning hair, digestive problems, abnormal blood pressure, reduced sex driver, and heart palpitations are only some of the symptoms. In this workshop, we’ll discuss: how thyroid function can make any illness worse; the 5 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. Janice Novak 140S6 Th May 6 $25 6-7:30 pm Class information will be emailed

Women, Weight & Hormones – Online Class Is fat collecting around your mid-section 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. Until you discover and correct any imbalances, trying to lose weight will be like shoveling sand against the tide. You will learn key strategies for fighting fat and losing weight including: concrete solutions (not tricks, not using your will power) for controlling appetite and cravings; boosters to keep your metabolism burning brightly; how to tell if your thyroid is creating weight problems and what to do about it; hormone mimicking chemicals; what HRT or birth control pills have to do with weight gain; hormone levels checked reliably; steps needed to safely break the vicious cycle of hormone related weight gain to help your body begin to lose weight again. Janice Novak 140S4 Th April 22 $25 6-7:30 pm Class information will be emailed.