Read schedule.pdf text version

Health Improvement Program

Winter Quarter 2013 Class Schedule

Registration Begins January 8th hip.stanford.edu

· · · · · · · · · · ·

Group Fitness Nutrition & Weight Management Behavior Change Stress Management Environmental Health

Winter 2013

New to HIP this quarter

Designation of classes deemed "Chronic Condition Friendly"

We are excited to share with you our initiative to identify new or recurrent HIP classes considered particularly relevant to individuals living with chronic conditions. We have selected classes from our Group Fitness category that encourage all levels of participation, accommodate for limitations around mobility or need for adjustment of pace and intensity. While all of HIP's Healthy Living classes cover broad elements of self-care and health education, we chose to highlight a few that may be especially helpful for those coping with chronic conditions such as diabetes or pre-diabetes, fatigue, stable angina or other pain or mood conditions. HIP continually strives to expand our offerings to serve the diverse population at Stanford. We welcome your feedback to this end! Chronic Condition Friendly

v

Look for this symbol next to classes designated appropriate for individuals living with chronic conditions.

Contents

Healthy Living Classes

Wellness at Work Relieve your Neck and Shoulders ................................................................4 Mind fulness-Based Stress Reduction at Work.........................................4 Sitting Comfortable At Your Computer Station: Individual Consultation.4 Behavior Change Mindfulness-Based Behavior Change ........................................................5 Wellness Coaching.............................................................................................5 Alternative Transportation CounselingTM .................................................5 Quit Smoking: Finally Free ..............................................................................5 Nutrition/Weight Management Weight Management: Building the Foundation ....................................6 Healthy Kitchen: Vegetable Sources of Protein ......................................6 Eating with IntentTM How to Eat Mindfully and Control Your Weight........................6 Disease Prevention and Management Genes, Environment & Parkinson's disease: The Search for Causes.............7 Webinar: Pre-Diabetes What Does it Mean and How to Prevent Type-2 Diabetes.....7 Stress Management Meditation. Me? ­ Why, How and What Type? ....................................................... 7 Intro to CARESTM Compasssion, Awareness and Relationship Skills to Ease Stress....7 Mindfulness-Based Stress Reduction .........................................................8 Stress Management Breathe to Relax..................................................................................................9 Transforming Stress, Transforming Lives - HeartMath Solution .......9 Revitalize You!® Online Program to Make Your Work-Life Work ........9 An Intro to HeartMath's e-Learning Program: Revitalize You!® .........9 Health Enrichment Awaken Your Natural Voice ............................................................................10 Get Active and Take Action ............................................................................10 Back Relief Top to Bottom ..............................................................................10 Partner Shiatsu ...................................................................................................10 Harmonica for Fun and Better Breathing ..................................................11 Getting Stronger ­ How to do it safely and without weights ................11 Conversation and Community......................................................................11 Take Care of Your Eyes: It Makes Sense ......................................................11 Writing For Your Life .........................................................................................12 Am I Good Enough Yet?...................................................................................12 Reiki Energy Healing Levels 1 & 2 ................................................................12 CPR & AED ............................................................................................................13 [email protected] Information ......................................................................13 HIP Group Fitness Information ................................................................................13

Group Fitness Classes

Aquatic Exercise .............................................................................................................15 Aqua Fitness, Cardinal Fit Lap Swimming Cardio & Strength Activity: Athletic, non-dance..........................................15-16 Boot Camp Drop `n Go, Cardio & Healthy Back Fusion, Cardio ......... Kickbox, Cross Training, Jungshin Fitness® Sword Time, Jungshin . Fitness® Kick, TRX Suspension Training Cardio & Strength Activity: Cardio Dance......................................................16-17 Cardio Dance & Sculpt, Greatest Hits Workout, Step & Sculpt Sweatin' to the 80's, UJam, VivAsia, Zumba Gold, Zumba Cardio & Strength: Indoor Cycling/Outdoor Walking/Running.............17-18 Beginning Cycling Workout, Cycle Circuit, Indoor Cycling, Cardio . Walk & Core Strength, Running for a Lifetime, Sunrise Exercise: ..... Morning Outdoor Workout Dance for Fitness....................................................................................................18-19 Ballet & Barre Work, Beg. Ballet, Beg. Ballet & Jazz Dance Fusion, .. Chinese Dance: Beginner, Chinese Dance: Intermediate & Rehearsal, Danceation, Hip Hop Fitness & More, Jazz Dance Fusion, Middle .. Eastern Belly Dance, World Dance Fusion. Healthy Back / Mat Pilates....................................................................................19-20 Cardio & Healthy Back Fusion, Healthy Back Strength & Stretch, .... Healthy Back Strong Abs, Heart of Pilates, Pilates Barre, Pilates for Beginners, Pilates for Bone Building, Pilates for Core Strength, Pilates Essentials Mind/Body Fitness (includes Martial Arts & Tai Chi)...................................20-21 Feldenkrais® for RSI, Back, Neck & Shoulder Tension, Jungshin Fitness, Meditation & Breathwork, Mindful Yoga, Shaolin Kung Fu, Chen Style Tai Chi & Qigong, Tai Chi for Beginners: Yang Style 24 Form. Other: Specialty Classes .............................................................................................22 HIP Fitness Class Sampler Strength Training with Resistance Equipment.............................................22-23 Awesome Arms & Back!, Body Firm/Super Sculpt, Boot Camp-Body Sculpt, H.A.A.B.I.T., Hard Core Abs Express, Stretch & Flex, Stretch & Strengthen at SCRA. Weight Training in the Weight Room ....................................................................23 Orientation to Weight Room Equipment, Beyond Fit Weight Training, Cardinal Fit Full Body Workout, Cycle Circuit, Circuit Weight Training, Functional Strength Training, General Physical Preparedness, Versa Circuit Weight Training, Weight Training for Women. Yoga & Yoga/Pilates Blend...................................................................................24-25 Flow Yoga, Gentle Yoga, Hatha Yoga, Morning Yoga, Power Yoga, Prenatal Yoga, Restorative Yoga, Unwind & ThriveYoga, Wellness Yoga for Every Body, Yoga Basics, Yoga TuneUp, Yoga/Pilates. Map ..................................................................................................................................26 Class Registration Form ..............................................................................................28

Photos on cover, pgs 3 and 4 courtesy of Patty Purpur, HIP Director of SHPN

Healthy Living Classes

HIP Healthy Living classes cover a range of health education topics. Each class is designed to educate and offer ways to put knowledge into practice with new healthy behaviors. These classes are open to the community as well as Stanford University and Hospital employees. Healthy Living classes are generally approved for STAP and Educational Assistance funds.

GENERAL INFORMATION & REGISTRATION INQUIRIES: Email: Phone: [email protected] (650)723-9649

Category Cross-reference Guide

N/WM [email protected]

HEALTHY LIVING

Nutrition/Weight Management Wellness at Work Environmental Health Stress Management Behavior Change Disease Prevention and Management Chronic Condition Friendly

THREE WAYS TO REGISTER: Web: In Person: Mail: http://hip.stanford.edu Medical School Office Building (MSOB) 3rd floor MSOB,1265 Welch Rd. Stanford, CA 94305-5411 I.D. Mail Code: 5411

EH SM BC DPM

v

[email protected]

Wellness at Work

Relieve Your Neck and Shoulders

Imagine ending your work day without a stiff neck and sore shoulders. By changing the way you sit and adding a few stretches, you can feel a lot better. Each participant will be given an initial individual assessment followed by hands-on guidance for positioning and exercises throughout this 4-session course. With guided practice, you can help your body find the position to heal itself. Instructor: Jean Couch, Founder and Director of the Balance Center, and Jenn Sherer, Certified Balance Instructor. Date: Thursdays, 1/24-2/14 Time: 8:00-9:00 am Location: Li Ka Shing Learning Ctr., Class 1, Rm 101, Classes 2-4, Rm 203/204 STAP/EA Funds: YES $150 Class code: rns-01

v

Mindfulness-Based Stress Reduction at Work

For many of us, the degree of stress and anxiety we experience on a daily basis, particularly at work, can feel overwhelming. Simple mindfulness techniques, such as breath-based meditation and body scans, can profoundly transform the experience of our lives and allow us to uncover our natural state of ease. This 8-week noon-hour class will teach busy people how to cope with stress and anxiety through proven mindfulness-based techniques. Coursework is based on the Mindfulness Based Stress Reduction (MBSR) curriculum. Handouts and recorded guided stress-reduction meditations included. Instructor: Patty McLucas, CPT, wellness coach, and trained instructor of the Mindfulness Based Stress Reduction curriculum. She is cofounder and owner of the Breathing Room in San Mateo and Los Altos. Date: Wednesdays, 1/23-3/13 Time: 12:00-1:00 pm Location: Li Ka Shing Learning Ctr., Rm 304/305 STAP/EA Funds: YES $200 Class code: msmw-01

v

SM

Sitting Comfortably At Your Computer Station: Individual Consultation

Even with a good ergonomic set-up, the way you sit and use your computer can make a difference to your health. Learn how to apply proper body mechanics to alleviate pain and improve skeletal support and awareness. Sitting with a dynamic and healthy posture while performing commonly used workstation actions will reduce tension and help you prevent or heal from repetitive stress. This individual session at your workstation will help you stay productive and healthy while at work. You will be contacted once you register. Instructor: Jean Elvin MFA, Guild Certified Feldenkrais Practitioner. She has specialized training for repetitive stress injuries, back, neck, shoulder pain, and thoracic outlet syndrome. $90 STAP/EA Funds: YES Class code: sccs-02

3

Health Improvement Program

650-723-9649

BC

Behavior Change

New Mindfulness-Based Behavior Change

v

Brought to you in partnership through HIP and Learning & Organizational Effectiveness, a department of University Human Resources

Want to shed a habit that isn't serving you? Adopt a practice that does? This 6-week course is patterned after the `gold standard' Mindfulness-Based Stress Reduction Program (MBSR) from the University of Massachusetts Medical School. MBSR is based on the principle that while we cannot always change our circumstances, we can change the way we relate to them, and thereby improve our quality of life. In this class, we apply this principle to specific behaviors we wish to change. The course begins and concludes with a 3.5 hour in-depth workshop addressing the science of behavior change and mindfulness. The middle 4 sessions (1-hour each) will be used to practice mindfulness and to set and evaluate behavior change goals in a supportive group environment. Participants are encouraged to come with specific behavior changes they wish to make, e.g. stop late-night snacking, start an exercise routine, be less judgmental, improve focus and follow through. Instructors: Sarah Meyer, MA, is a BeWell Advisor at Stanford and has worked in higher education as an instructor, counselor, and coach for ten years. Kevin Martin is President of Mentor Training, Inc., and a Facilitator at the Stanford Graduate School of Business. Dates: Class 1: Friday, 2/1 8:30 am-12:00 pm Classes 2-5: Fridays, 2/8-3/8, 12:00-1:00 pm (no class 2/15) Class 6: Friday, 3/15, 8:30 am-12:00 pm Location: 215 Panama St., Poplar Training Room STAP/EA Funds: YES

$250 Class code: mbbc-01

Wellness Coaching

Your well-being is your most precious asset. Why not build a better future by learning new skills to improve fitness, nutrition, stress management, and environmental behavior? Wellness coaching gives you personal one-on-one support, practical advice and enhances motivation to improve your health. The program includes an optional online health risk assessment, one in-person wellness consultation, and subsequent telephone coaching sessions. Phone calls may be spread throughout the quarter and the next one if desired. 5-Session Program STAP/EA Funds: YES Class code: well-04 Class fee: $225 10-Session Program STAP/EA Funds: YES Class code: well-01 Class fee: $400

Alternative Transportation CounselingTM

EH

Learn to gradually expand your non-auto transportation without aiming for perfection. Meet with an experienced health behavior counselor to set behavioral goals and overcome the barriers that stand between your good intentions and a more eco-friendly lifestyle. In addition to environmental and economic benefits, alternative transportation provides great health advantages such as increased exercise and stress reduction. For Stanford employees, there will be support to access Commute Club opportunities. For questions, call Jane Rothstein, MSW, LCSW, at 498-4744. One-hour Appointment: Three one-hour Appointments: Class code: atc­01 $75 Class code: atc­02 $195

STAP/EA Funds: YES

Quit Smoking: Finally Free

Learn the skills you need to finally be free from tobacco. HIP has partnered with Stanford Benefits to offer a FREE tobacco cessation program for benefits-eligible University employees and their families. This program is free to benefits-eligible University employees and their dependents (14 years and older) and includes free over-the-counter quit tobacco aids. Instructor: Jayna Rogers, MPH, HIP smoking cessation specialist. For details email [email protected] Stanford Univ & families SHC & Community EA Funds: YES Class code: ff-01 $0 Class code: ff-01a $175

v Chronic Condition Friendly

4 Health Improvement Program 650-723-9649

N/ WM

Nutrition / Weight Management

Weight Management: Building the Foundation

BC

This 12-week program will help you gradually change life-long habits related to nutrition, physical activity, weight management, and stress management. Through improved lifestyle practices you will see gains in your health, enjoy improved interpersonal relationships, and experience increased effectiveness at work. The program consists of an online health risk assessment and small group sessions. Instructor: Debbie Balfanz, PhD, coordinator of the Stanford Behavior Change/Weight Management Program. Please contact Debbie at 725-3185 before registering. SU, SHC, & LPCH Date: Wednesdays, 2/6-4/24 Time: 5:30­7:00 pm Class code: wmbf-01 $200 Location: 401 Quarry Rd., Rm 1211 Community STAP/EA Funds: YES Class Code: wmbf-04 $250

Healthy Kitchen: Vegetable Sources of Protein

Are you tired of making the same old chicken dish? Do you want to add a little more depth, variety and interest to your recipe base? More and more, people are wanting to cut back on meat and eat more vegetables. This can create an additional challenge in the kitchen. This class is for those wanting to add more vegetable protein into their diet, and for those seeking fresh ideas with simple techniques. We will focus on preparation of various vegetarian sources of protein so that nutrition, satisfaction and taste aren't sacrificed when preparing a plant-based meal. The class is provided in partnership with Residential & Dining Enterprises. Instructors: Rosalyne Tu, MS (Nutrition and Applied Physiology), RD; Lauren Stinson, BS (Nutrition Science); and Amanda Perez, BA (Sociology and Exercise Science), CPT, are Wellness Advisors for the Stanford BeWell Program.

Part 1 - In the Classroom: Vegetable protein ideas and tips. This session will include recipe ideas and information on preparing nutritionally balanced vegetarian meals. Attendees will participate in a variety of "stations". Each station will present different ideas and provide foods to taste. Part 1 will also feature a demonstration by David Iott, Executive Chef for Arrillaga Family Dining Commons. Date: Wednesday, 2/6 Time: 1:30-2:30 pm Location: Arrillaga Family Dining Commons, Rm 105 $35 Class code: hkit-01 STAP Funds: Yes Part 2 - In the Kitchen: Hands on meal making. In this session, you will participate in making a healthy, plant-based recipe. Participants will be able to taste their culinary creations and take the recipes home along with a hand-out of other easy, healthy, and tasty recipes. Date:Wednesday, 2/13 Time: 1:30-2:45 pm $15 Location: Arrillaga Family Dining Commons Kitchen Class code: hkit-02 STAP Funds: No

Eating with IntentTM: How to Eat Mindfully and Control Your Weight

SM

Eating with IntentTM is an awareness practice that helps you control your weight by learning to recognize and respect the hunger and satiety cues that emanate from the body, not from the mind. In this 6-week class, we will practice guided mindfulness meditations, which include mindful eating together. You will receive information about how to choose food that is both pleasing and nourishing, how to feel satisfied after meals, and how mindful eating, once internalized, can shift your relationship with food forever. Learn again the joy of healthy eating, and regain the pleasure of enjoying every meal. Please plan to bring your lunch to class with you. Instructor: Patty McLucas, CPT, wellness coach, and trained instructor of the Mindfulness-Based Stress Reduction curriculum. She is co-founder and owner of Breathing Room in San Mateo and Los Altos. Date: Tuesdays, 2/5-3/12 Time: 12:00-1:00 pm Location: Roble Gym, Studio Room 17 STAP/EA Funds: YES $150 Class code: ewi-01

5

Health Improvement Program

650-723-9649

DPM

Disease Prevention and Management

Genes, Environment & Parkinson's disease: The Search for Causes

Parkinson's disease (PD) is the second most common neurodegenerative disease. 95% of PD cases have no known cause, but several lines of evidence implicate multiple genetic and environmental factors. Epidemiologic studies have identified a number of potentially modifiable environmental exposures. Current research is increasingly focused on approaches to slow or even prevent Parkinson's disease. Join Dr. Samual Goldman, as he guides us through these promising new findings and their practical relevance for all of us. Instructor: Samual Goldman, MD, MPH. Dr. Goldman is an Associate Professor in the Clinical Research Department at the Parkinson's Institute in Sunnyvale, and has been involved in researching Parkinson's disease (PD) etiology for more than 15 years. Date: Monday, 3/4 Time: 12:00-1:00 pm Location: Education Bldg. (Cubberly), Rm 334 STAP/EA Funds: YES $25 Class code: pd-01

Webinar: Pre-Diabetes - What Does it Mean and How to Prevent Type-2 Diabetes

This webinar is for those diagnosed with pre-diabetes, those with family members or loved-ones who have pre-diabetes or those who have been told that they are at risk for developing type-2 diabetes. The significance of pre-diabetes will be discussed as well as symptoms, laboratory results, and the likihood of developing type-2 diabetes in the future. Proven means to prevent type-2 diabetes will be discussed in depth. Instructor: Shauna Hyde, RD and certified diabetes instructor. She has provided cardiovascular risk reduction and lifestyle education for HIP and SPRC for many years. Date: Friday, 3/15 Time: 12:00-1:00 pm Location: At your computer STAP/EA Funds: YES

SM

v

$25 Class code: pred-01

Stress Management

Meditation. Me? ­ Why, How and What Type?

Good news is worth repeating! Meditation cultivates health and positive human qualities. For 40 years, scientific research has been documenting the benefits of meditation on the immune system, the brain, emotions, well-being and behavior. Countless studies have shown that meditating promotes health, concentration, emotional balance, altruism and inner peace. This 3-week class gives you the opportunity to learn the basics of a variety of meditation practices so you can select and begin the practice that is right for you at this time. Practices presented include breath-based, walking, visualization, body-based, mindfulness, and compassion meditation. You will learn the difference between active and passive meditation and how to discern when to do which type. This class will help you know how to begin meditating-- and be the good news! Instructor: Tia Rich, PhD, HIP Senior Health Promotion Specialist. As a meditation teacher, her 30-years of experience began with completion of the Himalayan International Institute of Yoga Science and Philosophy 18-month full-time residential teacher training program in 1981. Dr. Rich's teaching also draws upon her experience with Zazen, Vipassana, Tibetan Buddhist and Judeo-Christian contemplative meditation. Date: Thursdays, 1/24-2/7 Time: 12:00-1:00 pm Location: Education Bldg. (Cubberly), Rm 334 STAP/EA Funds: YES $75 Class code: mwhw-01

Introduction to CARESTM Compassion, Awareness and Relationship Skills to Ease Stress

Awaken each day feeling the fresh, vibrant energy of a happy baby! In this free introductory workshop, receive a map of the pathway for resolving stress and restoring balance every 24 hours. Complete a self-assessment to identify the best way for you to reduce your current stress, right now. Assemble your tool kit of Compassion, Awareness and Relationship resources, including breathing, body scan relaxation, mindfulness, compassionate communication and social support, that Ease Stress. Understand how each resource promotes your health and wellbeing. Learn when to use which resource to reduce the frequency, intensity and duration of stress in your life. The 6-week CARESTM class that further develops each resource will be offered Spring, 2013. Instructor: Tia Rich, PhD, HIP Senior Health Promotion Specialist. Dr. Rich has been integrating mindfulness, compassion and meditation into stress management programs for Stanford University and Medical Center since 1984. Date: Friday, 3/1 Time: 12:00-1:00 pm Location: Li Ka Shing Learning Ctr., Rm 308 STAP/EA Funds: N/A $0 (registration required) Class code: icares-01

v

v Chronic Condition Friendly 6

Health Improvement Program

650-723-9649

SM

Stress Management

Mindfulness-Based Stress Reduction (MBSR)

It has been known for centuries in the meditative traditions that the sustained practice of mindfulness meditation can have profoundly healing and transformative effects on one's life. Based on these traditions and combined with modern research, the Mindfulness-Based Stress Reduction (MBSR) program was developed in 1979 at the University of Massachusetts Medical Center. Substantiated by ongoing scientific investigation and evaluation, the MBSR program has broadened its influence and is now respected worldwide for its effectiveness in personal stress reduction. In MBSR, participants develop the practical and accessible skill of paying attention to the present moment (mindfulness). Through a variety of guided practices, participants can experience their own natural relaxation response and restore a healthy balance between mind and body. This quarter, HIP offers three different MBSR classes and a refresher class for those who have taken the class before, but would like to continue their practice.

Mindfulness-Based Behavior Change - 6 Week Course (see description in Behavior Change category pg 4 )

Instructors: Sarah Meyer, MA, completed her graduate degree in Counseling and Health Psychology from Santa Clara University where she specialized in stress and mindfulness. She is a BeWell Advisor at Stanford and has worked as an educator, counselor, and coach for over ten years. Kevin Martin, President of Mentor Training, Inc., possesses over 30 years of leadership experience in the employee and organizational development, management consulting, private equity and technology industries. Dates: Class 1, Friday, 2/1 8:30 am-12:00 pm Classes 2-5: Fridays, 2/8-3/8, 12:00-1:00 pm (no class 2/15) Class 6, Friday, 3/15 8:30 am-12:00 pm Location: 215 Panama St., Poplar Training Room STAP/EA Funds: YES

v

MBSR - 8 Week Course

Instructor: Mark Abramson, DDS, the founder and facilitator of Mindfulness-Based Stress Reduction programs at Stanford. He has practiced dentistry in the Bay Area for more than twenty-five years, specializing in the treatment of chronic pain and temporomandibular disorders. Date: Tuesdays, 1/15-3/5 Time: 7:00­9:30 pm Location: Li Ka Shing Learning Ctr., Rm 120 Saturday retreat, 2/23 Time: 9:00 am­5:00 pm (Li Ka Shing Learning Ctr., Rm 101) STAP/EA Funds: YES $310 (includes text) Class code: msm-01

v

[email protected] - 8 Week Noon-hour Course (see description in Wellness at Work category pg 3)

v

Instructor: Patty McLucas, CPT, wellness coach, and trained instructor of the Mindfulness Based Stress Reduction curriculum. She is co-founder and owner of the Breathing Room in San Mateo and Los Altos. Date: Wednesdays, 1/23-3/13 Time: 12:00-1:00 pm Location: Li Ka Shing Learning Ctr., Rm 304/305 STAP/EA Funds: YES $200 Class code: msmw-01

MBSR Refresher

This Refresher is an opportunity to both review the basic teachings of Mindfulness Based Stress Reduction (MBSR) and continue to deepen your practice within a group of fellow/former students. Class will include a brief check-in, a movement practice, readings and stress reduction practice from the MBSR curriculum, in addition to new material. The refresher will take place on the second Monday of each month, this quarter. Prerequisite: completion of any MBSR, [email protected] or MBSR After Work class, taken at Stanford or any other venue. Instructor: Patty McLucas, CPT, wellness coach, and trained instructor of the Mindfulness Based Stress Reduction curriculum. Date: Mondays, 1/14, 2/11, & 3/11 Time: 5:30-7:30 pm Location: SLAC, Bldg. 40 (Kavli), Sycamore Conference Room STAP/EA Funds: YES $150 Class code: msmr-01

v Chronic Condition Friendly

7 Health Improvement Program 650-723-9649

SM

Stress Management

Breathe to Relax

This 5-week class will provide an introduction to how breathing and guided relaxation influence the stress response, your immune system, and other aspects of physical health. You will discover how the way you breathe can affect your sense of well-being. With practice and awareness, we will work to replace old, inefficient breathing patterns with breath and meditation techniques that allow the mind and body to relax, rejuvenate, and focus. As part of the course, we will observe & benchmark your breathing patterns (duration, feel, number of breaths per min, etc.) at every session to keep track of your development over the course of 5 weeks. Instructor: Moj Razmi is a certified yoga instructor and Inspired Anusara teacher. She has completed more than 500 hours of yoga, breathing, and meditation workshops. Date: Tuesdays, 2/26-3/26 Time: 11:30 am-12:30 pm Location: Roble Gym, Studio 15 STAP/EA Funds: YES $125 Class Code: br-01

v

Transforming Stress, Transforming Lives - The HeartMath Solution Workshop

[email protected]

We live in perhaps the most challenging economic period in our lifetime. High levels of emotional distress are among the most costly health problems in terms of health care utilization, absenteeism, progression of chronic disease and failure to meet productivity standards. HeartMath's research has shown that transforming stress into productive energy can not only improve personal health and well-being, but it can also have a positive impact on productivity, morale, and employee retention. Each participant will receive the emWave2®, a handheld portable stress relief device that interfaces with computer software. Using the emWave2 will help you learn how to identify and transform the stress response. Instructor: Bruce Cryer, Global Director - HeartMath HealthCare. Bruce has successfully guided the implementation of HeartMath programs at numerous clinics and businesses around the world, including 14 years providing programs at Stanford. Date: Thursday, 2/21 Time: 9:00 am-12:30 pm Location: Li Ka Shing Learning Ctr., Rm 203/204 STAP/EA Funds: YES $325 (includes emWave 2 Personal Stress Reliever) Class code: heart-01

An Introduction to HeartMath's e-Learning Program: Revitalize You!®

This 1-hour session will introduce you to the scientific underpinnings and demonstrate the award winning emWave® technology used in Revitalize You! ­ the video-based e-learning program. HIP has offered HeartMath's popular classroom program (above) for five years. Come learn about the e-learning version. Registration is required for this free class. Instructor: Bruce Cryer, Global Director - HeartMath HealthCare. Date: Thursday, 1/24 Time: 12:00-1:00 pm Location: Medical School Office Bldg., Rm 303 STAP/EA Funds: N/A $0 Class code: ryo-01

Online Program to Make Your Work-Life Work

Based on 20 years of research, Revitalize You!® is a video-based e-learning program that trains you to respond differently to the stressful situations found at work and in everyday activities. Revitalize You!® is a self-paced 5-week e-learning program that combines the award winning emWave® technology with highly effective HeartMath techniques for managing stress and building resilience. People who have taken this course report a marked increase in energy and focus while reducing fatigue, depression, headaches, anger and anxiety. They also find it easier to sleep at night and are enjoying life more. High-speed broadband internet is necessary in order to access the program. As part of the program, you will receive the emWave2 Personal Stress Reliever® - a handheld technology device that provides instant feedback and training, and access to a program counselor who will answer any questions you may have. Revitalize You! program features: · Five online video sessions teaching use of HeartMath tool and techniques · Program workbook · Award-winning emWave Personal Stress Reliever® (handheld) · Online support and email coaching · One-year Alumni program with free services and support, "HeartMath Moment" application videos, free webinars. Date: 2/4-3/10 Time: Self-paced course - approximately 1 hour per week Location: Your Computer STAP/EA Funds: YES $395 (includes emWave 2 Personal Stress Reliever) Class code: ry-01

v Chronic Condition Friendly 8

Health Improvement Program

650-723-9649

HE

Health Enrichment

Awaken Your Natural Voice

As we age we can begin to experience a decline in our vocal quality. Our voices may be raspier, thinner and we may get out of breath more easily. Awaken Your Natural Voice is a series of integrated breath/ movement and vocal techniques that can help you rediscover your natural and free voice. This pleasurable and relaxed process will invite your whole body to release the natural vitality and resonance of your voice. The valuable techniques you learn in this course can be practiced just 10 minutes a day to help you continue to improve the health and quality of your voice. Awaken Your Natural Voice will give you that confidence and ease that you need for meaningful communication whether you are business presenter, performer, parent, friend, or teacher. Instructor: Deanna Anderson, is a dancer, actor and movement therapist. Her training includes Professional Certification in the Expressive Actor Method. Date: Friday, 1/25 Time: 12:00-1:00 pm Location: HRP-Redwood Bldg., Rm T116 STAP/EA Funds: YES $25 Class code: anv-01

Get Active & Take Action

There comes a time when one has to say, "Enough is enough! I am going to take control of my life." If you are ready to improve your physical health, and experience the emotional benefits that come with that action, then this may be the course for you. The course will begin with a classroom lecture followed by one-on-one session(s) with the instructor. The classroom lecture will provide an overview of the physiology of exercise and explore different dimensions of wellness. You will then schedule time with the instructor to focus on personalized needs. You may discover many benefits beyond a physically active life when you learn to Take Action. Instructor: Syrous Parsay, MS, certified personal trainer and coach, Department of Athletics. Date: Friday 2/8 Time: 12:10-1:30 pm (additional individual session/s to be scheduled with the instructor) Location: Li Ka Shing Learning Center, Rm 205/06 STAP/EA Funds: YES $60 Class code: ga-01

Back Relief Top to Bottom

In this 4-session class, begin your journey of body awareness with the healthy basics of back and joint alignment. A small piece of tape placed on your back tells you exactly where your spine is most vulnerable. Learn to sense the interplay between muscle tension and bone alignment. This awareness will simultaneously release you from pain, prevent further injury, and maximize movement efficiency. You can feel better and be yourself again. Instructors: Jean Couch, Founder and Director of the Balance Center and author of "The Runner's Yoga Book". For over 20 years, Jean has been involved in empirical research studying populations of people who have no back or joint pain. Jenn Sherer, Certified Balance Instructor. Jenn has learned how to troubleshoot her own pain through body awareness and balance guidelines. Two sets of class dates and locations to choose from New to SLAC! Date: Thursdays, 1/24-2/14 Date: Tuesdays, 2/26-3/19 Time: 12:00-1:00 pm Time: 12:10-1:10 pm Location: SLAC, Bldg. 3, Rm 110A (ES & H Training Rm) Location: Clark Center, Rm S361 Class code: br-01 Class fee: $150 Class code: br-02 Class fee: $150 STAP/EA Fund: YES STAP/EA Fund: YES

v

Shiatsu is a Japanese form of energy/bodywork using the thumbs, fingers, palms and elbows to apply pressure to the acupuncture meridians of the body. The pressure relieves stress by dissipating muscle tension and allowing flow of energy through the body. The repetitive stresses of work are calmed and eliminated, increasing productivity and health. In this 3-session combined academic and experiential class you will work in pairs, while seated, practicing the principles of good alignment as you work. You will learn bodywork techniques for the neck and upper back, then the shoulders, arms and hands. The receiver and the practitioner will both benefit from the focusing of energy and intention. Bring your partner for free or split the cost. Instructor: Lisa Burnett, MA, MFA. Lisa has been teaching dance since 1977, practicing Shiatsu since 1988, and teaching Pilates since 1995. Date: Mondays, 2/25-3/11 Time: 6:30-7:45 pm Location: Li Ka Shing Learning Ctr., Rm 208 STAP/EA Funds: YES $190 Class code: shi-01

Partner Shiatsu

v Chronic Condition Friendly 9

Health Improvement Program

650-723-9649

HE

Health Enrichment

Harmonica for Fun & Better Breathing

The harmonica is a small and simple instrument, but rich and handsome in its musical sound. It is easy to carry around in a pocket or purse and play at any time. Its soothing sound may have a salutary effect on your health and improve lung power and musculature of the soft palate and throat. Anecdotal evidence suggests that these benefits may ameliorate symptoms of some breathing and sleep disorders. This 4-week harmonica class will focus on some basic and intermediate playing techniques, including relaxation, breathing, rhythm, articulation and vibrato. We'll aim to learn and play 3 to 4 songs with confidence by the end of the class. Participants may bring their own harmonica (a 10-hole diatonic in key of G major) or purchase one at the workshop for $20. Instructor: SungHee Victor Yun, PhD. Dr. Yun is founding chairman of the Harmonica for Health of the Society for Preservation & Advancement of the Harmonica (SPAH). Date: Wed 2/20-3/13 5:15 pm-6:15 pm Location: HRP/Redwood Bldg., Rm 138B STAP/EA Funds: YES $100 Class code: harm-01

v

Getting Stronger ­ How to do it safely and without weights

We all know the health benefits of strength training - increased metabolism, increased bone density, injury reduction, improved stamina and focus - but many of us don't have the time, the motivation, or the money to incorporate weight training into our weekly schedule. This 2-part lecture will provide insight into how we can safely strength train without weights almost every where we go and any time of the day. In the first class, we will discuss why and how to safely strength train, as well as explore some weightless (aka: "equipment-less") options. Everyone will leave with a very specific and realistic goal. The second class will focus on the barriers that prevent us from strength training on a regular basis, and we will learn how to increase exercise resistance using only our body weight and gravity. Instructors: Jennifer Robinson, PhD, BeWell Numbers Program Manager, HIP. Kristin Strellis BS, CPT. Date: Tuesdays, 2/26 & 3/5 Time: 12:00-1:00 pm Location: Bldg 200 (History Corner), Rm 217 STAP/EA Funds: YES $50 Class Code: gsww-01

Conversation and Community

According to recent research, one of the biggest predictors for health, happiness and well-being is social ties. But in our frenetic culture, people have less time for others; social discourse is on the decline with rudeness and anger increasing; cut-throat competition has undermined the vital skills of conversation and community building. In this workshop, we'll learn the elements of good conversation as well as how to build more community in our lives. As we build social capital, we not only improve our own lives. but we build concern for the common good and create a more collaborative, caring culture. Instructor: Cecile Andrews, EdD. Author of the books Slow is Beautiful, Circle of Simplicity, and Less is More. Her forthcoming book is called Living Room Revolution: A Handbook for Conversation, Community, and the Common Good. Cecile has a doctorate in education from Stanford. Date: Thursday, 2/28 Time: 6:30­9:00 pm Location: Li Ka Shing Learning Ctr., Rm 205/206 STAP/EA Funds: YES $50 Class code: cc-01

Take Care of Your Eyes: It Makes Sense 4-week class to learn to nurture & maintain the priceless gift of vision

Week 1 - Relaxing the Visual System: Modern life, in and out of the workplace, creates excessive strain on the visual system. Learn simple techniques to compensate for stress and relax the eyes. Learn to look with a soft gaze, increasing circulation and central vision relaxation. Week 2 - Balancing the Use of the Eyes: Most people have one eye that is dominant and the brain subdues the messages from the other. This puts tremendous strain on the dominant eye. Learn to stimulate peripheral vision and use your weaker eye for more balanced vision. Week 3 - Working with Computers: Working at the computer without breaks strains the eyes and body. Symptoms include eyestrain, general fatigue, headache, neck and shoulder pain, and difficulty focusing the eyes. Learn survival tips to nurture your eyes. Week 4 - Integrating Healthy Vision Into Daily Life: We use our eyes constantly. Learn how to integrate the techniques and tips you have learned to use your eyes in a healthy manner throughout the day. Instructor: Pearl Howel, MS, Certified Natural Vision Improvement Educator and Coach. Date: Wednesdays, 2/6-2/27 Time: 12:45-1:45 pm Location: Clark Center, Rm S361 STAP/EA Funds: YES $100 Class code: tce-01

v Chronic Condition Friendly 10

Health Improvement Program

650-723-9649

HE

Health Enrichment

Writing For Your Life

Have you ever turned to writing during periods of stress, sickness, or upheaval? You may have discovered what writers have known for decades: writing helps us navigate through difficult life events. And it's good for us. Researchers tell us that whether we write about positive or negative personal experiences, writing can be good for our health. In this experiential workshop, we will cover the historical background of writing for healing, key research highlights, and then we will write together to explore the benefits that come from writing using the material of our lives. If you don't tell your story, who will? Instructor: Sharon Bray, EdD, Dr. Bray is the author of two books on the healing power of writing and leads the ongoing writing series at the Stanford Cancer Center as well as "The Writer's Workshop at Stanford Medical School." Date: Monday & Wednesday, 2/4 & 2/6 Time: 7:00-9:30 pm Location: Li Ka Shing Learning Ctr., Rm 209 STAP/EA Funds: YES $175 Class code: wfl-01

v

SM

Am I Good Enough Yet? Media Images and Their Effect on Health, Relationships, and Self-acceptance

SM

In the aftermath of the highly successful movie and movement launched last year by Jennifer Siebel Newsom, "Miss Representation", much has been written about how media and internet images affect our ability to see ourselves and others clearly. As we know that good relationships and self-acceptance are crucial for our health, this class will examine how media images may affect both men and women, and be connected with an upsurge in fad diets, cosmetic surgery, use of steroids for performance, laxative abuse, questionable supplements, and difficulty being satisfied with our own and others' natural charms. We will not focus so much on any one of these behaviors as on the culture that breeds this, the challenging consequences for both genders, and some practical solutions to restore or maintain healthy self-esteem and balance. Instructors: Donnovan Somera Yisrael, MA, Manager of Emotional and Sexual Health Programs at Stanford's Vaden Health Center. Mr. Yisrael is the winner of the 2012 Amy Blue Award for exceptional dedication to his work at Stanford. Jane Rothstein, LCSW, HIP Coordinator of Environmental Behavior Change. Date: Wednesday 3/13 Time: 5:30-7:00 pm Location: Li Ka Shing Learning Center, Rm 308 STAP/EA Funds: YES $35 Class code: gy-01

Reiki Energy Healing - Levels 1 & 2

Reiki is a natural healing art in which universal life force energy is applied with light touch, either on or slightly above certain areas of the body. This awakens the body's own wisdom and natural healing powers, inducing a state of deep relaxation and balanced energy. Level 1: You will learn about the history, benefits and principles that guide the practice of Reiki. You will learn the basic hands-on healing positions. You will practice self-healing and giving and receiving Reiki sessions to classmates. You will leave class with the confidence to share Reiki with your family, friends, pets, and plants. Your level 1 certificate allows you to advance to Level 2 Reiki training when desired. Level 2: You will learn to focus and develop your Reiki healing energy using three mantras and symbols: the Power symbol, the Mental/ Emotional symbol and the Distance Healing symbol. The human bio-energy field and techniques of energy grounding and clearing will be discussed and experienced. You will also learn how to help clear negative thoughts, feelings, and behaviors using Reiki and affirmations. Level 1 Reiki certification (any lineage) is a prerequisite. Instructor: Linda Alderman, BA, Reiki Master Practitioner and Teacher. Register for an individual class, or save $25 and register for the two classes together. Level 1 (only) Date: Saturday, 1/19 Time: 9:30 am-5:00 pm Location: HRP-Redwood Bldg., Rm T116 Class fee: $200 Class code: rh-01 Prerequisite: none STAP/EA Funds: YES Level 2 (only) Date: Saturday, 2/23 Time: 9:30 am-5:00 pm Location: HRP-Redwood Bldg., Rm T116 Class fee: $225 Class code: rh-02 Prerequisite: Level 1 certification STAP/EA Funds: YES Level 1 & 2 Date: Saturdays, 1/19 and 2/23 Time: 9:30 am-5:00 pm Location: HRP-Redwood Bldg., Rm T116 Class fee: $400 Class code: rh-03 STAP/EA Funds: YES

v

v Chronic Condition Friendly

11 Health Improvement Program 650-723-9649

HE

Health Enrichment

CPR & AED

CPR is an emergency first aid procedure for a victim of cardiac arrest. Participants will learn how to help victims of heart attacks and accidents, and also learn the Heimlich Maneuver to aid choking victims. Practice with mannequins is included. AED (Automated External Defibrillator) training included. Certificate of completion cards will be sent out 2 weeks after the class. Date: Monday, 1/28 Time: 1:00-5:00 pm Location: HRP-Redwood Bldg., Rm T116 STAP/EA Funds: YES $90 Class code: cpr-01

First Aid

First Aid will include advanced techniques for providing aid to persons in accidents. It consists of a series of simple medical techniques that an individual can be trained to perform with minimal equipment. Certificate of completion cards will be sent out 2 weeks after the class.

Date: Monday, 2/11 Time: 1:00-5:00 pm Location: HRP-Redwood Bldg., Rm T116 STAP/EA Funds: YES

$90 Class code: first-01

2013 BeWell Program Employee Incentive Program (EIP) begins in January! Visit bewell.stanford.edu for details.

GROUP FITNESS CLASSES January 14, 2013 - March 22, 2013

HIP strives to provide the highest quality and a large variety of group fitness classes for university and hospital faculty, staff, retirees and family members. With over 170 group fitness classes each quarter, we hope to make physical activity enjoyable and accessible. We'll help you every step of the way to start or continue your fitness goals.

We have expanded the number of classes for people who have been inactive or are wanting to gradually improve physical condition and alignment, and gradually transition to regular fitness classes. Look for the Beginner level designation next to these classes. B For more information about Group Fitness Classes, contact Jerrie Thurman at (650) 725-4406 or [email protected] Wellness on Wheels Group Fitness Classes can be held at your building. They are a great way to bring group fitness classes to you especially if you would like to have a class in your building, or if your department is located off campus. The Current class schedule is available on the HIP website, http://hip.stanford.edu

Our experienced, multi-certified staff of instructors emulate the HIP philosophy of gradual change, and providing modifications to participants that accommodate various physical limitations/fitness levels. And, they do it in a way that makes sure that participants don't feel "stupid" doing the modified movements. They're aware that some participants may feel like they don't fit in because of their shape and/or level of fitness, so they try to make it "safe" for them to participate.

The 2013 BeWell @ Stanford Employee Incentive Program

After completing the SHALA in 2013 you will receive the BeWell $20 discounted price for fitness classes. For more information visit http://bewell.stanford.edu. Click the Employee Incentive Program link.

HIP GROUP FITNESS CLASS POLICIES

HIP makes every effort to ensure that a suitable facility is available for each class. Occasionally, a class may need to be re-located or cancelled due to facility usage by other groups. We thank you in advance for your understanding. · All classes are subject to CANCELATION if they do not meet required minimum enrollments as indicated. · Maximum enrollment limits are set to avoid overcrowding and safe limits, and/or equipment availability. · When maximum limits are reached, HIP maintains a wait list. To get on the list, send an email to HIP. · Wait listed persons will be contacted when a space becomes available. Don't go to class until you are contacted so that we can avoid overcrowding the class. · Ifaclassiscancelledduetoinstructororfacilityunavailability,participantswillbenotifiedbyemailand/orphone. Instead of make-up classes at the end of the quarter, HIP will schedule Open Classes March 25-29. More details later. · Refund requests for medical reasons only. No refunds for missed classes. · No classes on the following University Holidays: January 21 and February 18. 2013.

13

Health Improvement Program

650-723-9649

New to HIP this quarter Designation of classes deemed "Chronic Condition Friendly"

We are excited to share with you our initiative to identify new or recurrent HIP classes considered particularly relevant to individuals living with chronic conditions. We have selected classes from our Group Fitness category that encourage all levels of participation, accommodate for limitations around mobility or need for Chronic Condition Friendly adjustment of pace and intensity. HIP continually Look for this symbol next to strives to expand our offerings to serve the diverse classes designated appropopulation at Stanford University. We welcome priate for individuals living your feedback to this end! with chronic conditions.

v

HIP encourages you to choose an activity class that matches your physical capabilities and interests.

INTENSITY/DIFFICULTY GUIDE to HIP Group Fitness Classes

B I

Beginner - classes are appropriate for those starting a fitness program, those with little or no experience doing the activity, or those wanting a less intense workout. Intermediate - classes are appropriate for those with some experience doing the activity. Instructor demonstrates options for participating at a lower or higher intensity.

A C

Advanced - classes are for experienced participants, or those wanting a more intense workout. Combined - classes are taught with modification of movments so that all levels get a safe and effective workout.

B I

Aqua Fitness (min. 10 - max. 25)

Code af-01

Full-body workout. Classes held in shallow water primarily with modifications shown for deep water participation. Beneficial for those concerned about placing stress on joints. Bring your Stanford ID for admittance into the building.

v

AQUATIC EXERCISE

Day/Dates Time T/Th, 1/15-3/21 5:15-6:15pm

Location Roble Pool

Instructor Mari Clusin

Fee $100

Notes 20 classes

Cardinal Fit Lap Swimming (min. 8 - max. 10) l Beg (sec. 1, 4, & 7), Int/Adv (sec. 2, 3, 5, 6 & 8)

Code cs-01 cs-02 cs-03 cs-04 cs-05 cs-06 cs-07 cs-08

An organized swim workout based on your ability level and instruction to improve your swimming technique. Basic skill in swimming is a prerequisite. Sections 1, 4, and 7 include instruction for those with little experience who need more instruction. Sections 2, 3, 5, 6 and 8 include instruction for experienced swimmers wanting a faster pace and stroke instruction. Bring your Stanford ID for building entry.

Day/Dates M/W, 1/14-3/20 M/W, 1/14-3/20 M/W, 1/14-3/20 T/Th, 1/15-3/21 T/Th, 1/15-3/21 T/Th 1/15-3/21 M/W, 1/14-3/20 M/W, 1/14-3/20

Time 12:00-12:30pm 12:30-1:00pm 1:00-1:30pm 12:00-12:30pm 12:30-1:00pm 1:00-1:30pm 6:00-6:30pm 6:30-7:00pm

Location Avery Aquatic Center Avery Aquatic Center Avery Aquatic Center Avery Aquatic Center Avery Aquatic Center Avery Aquatic Center Avery Aquatic Center Avery Aquatic Center

Instructor

Sharon Berg Sharon Berg

Jessica Hernandez Jessica Hernandez Jessica Hernandez Jessica Hernandez Jessica Hernandez Jessica Hernandez

Fee $45 $45 $45 $50 $50 $50 $45 $45

Notes 18 classes, no class 1/21, 2/18 18 classes, no class 1/21, 2/18 18 classes, no class 1/21, 2/18 20 classes 20 classes 20 classes 18 classes, no class 1/21, 2/18 18 classes, no class 1/21, 2/18

I A

Boot Camp Drop `n Go, Sec. 1, 3, 5 & 6 (min. 12 - max. 40), Sec 2 & 4 (mn. 12 - max. 18)

CARDIO & STRENGTH COMBO - Athletic, non-dance activity

Drop the weight n Go for your fitness goals in 2013. This class includes cardio and strength activities done in a Boot Camp style. The easy to follow activities can be modified to be as challenging as you want. Bring a towel, water bottle and your Stanford ID card for building entry. Sec. 4: Class is for SLAC Employees Only. Requires SLAC ID for entry past the gate.*

Code Day/Dates boot-01 M/W, 1/14-3/20 boot-02 M/W, 1/14-3/20 boot-03 T/Th, 1/15-3/21 boot-04* T/Th, 1/15-3/21 boot-05 Fri, 1/18-3/22

Time 5:15-6:05pm 5:30-6:30pm 7:00-7:45am 12:00-1:00pm 5:15-6:05pm

Location Arrillaga Rec Ctr, Court 3160 Porter Dr, Yoga Rm Arrillaga Rec Ctr, Court SLAC Arrillaga Rec, B55* Arrillaga Rec Ctr, Court

Instructor Yifan Luo Kaela Hoch Tony Davis Kaela Hoch Charles Ceasar

Fee $90 $90 $100 $100 $50

Notes 18 classes, no class 1/21, 2/18 18 classes, no class 1/21, 2/18 20 classes 20 classes, SLAC Employees Only 10 classes

14

v "Chronic Condition Friendly" class

Health Improvement Program

650-723-9649

CARDIO & STRENGTH COMBO - Athletic, non-dance activity (cont.)

B I

Cardio & Healthy Back Fusion Sec. 1 (min. 12 - max. 18), Sec. 2 (min. 12 - max. 40)

Emphasis on back exercises and maintaining good posture, light/medium cardio plus balance and muscle conditioning using stability ball. Wear comfortable athletic clothing and shoes. Bring a towel and a yoga mat. Bring a mat, towel and water bottle. *Sec. 1: Class is for SLAC Employees Only. Requires SLAC ID for entry past the gate.* Section 2 bring your Stanford ID for admittance into the building.

Code Day/Dates chb-01* T/Th, 1/15-3/21 chb-02 T/Th, 1/15-3/21

I A

Cardio Kickbox (min. 11 - max. 45)

Time 12:00-1:00pm 6:10-7:05pm

Location Instructor Fee SLAC Arrillaga Rec, B55* Sue(T), Stella(Th) $100 Arrillaga Rec Ctr, Erickson Ct Mary O'Connell $100

Notes 20 classes, SLAC Employees Only 20 classes

Code ck-01

Kicking and punching can alleviate stress and make for a great workout when they are part of a cardio kickboxing routine. Cardio kickboxing offers an aerobic workout that elevates your heart rate and keeps you moving with a series of kicking, punching and strengthening moves which tones muscles and burn fat. Your instructor, Charles Ceasar, is a Professional Mixed Martial Arts Fighter and multi-sport endurance athlete with over 30 years of Martial Arts experience and training. You're sure to get a challenging workout and feel great at the end of this class! Bring a towel, mat, water bottle and your Stanford ID for building entry.

Day/Dates Fri, 1/18-3/22

Time 12:10-1:00pm

Location Roble Studio 25

Instructor Charles Ceaser

Fee $50

Notes 10 classes

I A

Health Improvement Program Presents... Jungshin Fitness® Kick (min. 11 - max. 25) NEW! Two days a week A FREE This dynamic 55-minute class is a fun fast paced kickboxing class using two short levers! Designed to burn fat, increase stamina, release DEMO CLASS

Code ct-01* ct-02 ct-03 ct-04*

Thorough warm up, 30-35 minutes cardio including interval training, muscle conditioning and stretching. Classes will be held outdoors. Wear sunscreen, comfortable athletic clothing and shoes. Bring a towel and water bottle. NOTE: Classes 02 and 03 may include a mix of cardio, step, dance, kickboxing plus bootcamp drills. Sections 2 & 3 bring your Stanford ID card for admittance into the building. Sections 1 & 4: For SLAC Employees Only. Requires SLAC ID for entry past the gate.*

Cross Training Sec. 1 & 4 (min. 12 - max. 18) l Outdoor classes, Sec. 2 & 3 (min. 12 - max. 40)

Day/Dates M/W, 1/14-3/20 M/W, 1/14-3/20 T/Th, 1/15-3/21 Fri, 1/18-3/22

Time 12:15-1:05pm 1:10-2:10pm 6:10-7:05pm 12:00-1:00pm

Location SLAC Arrillaga Rec, B55* Arrillaga Rec Ctr, Court Arrillaga Rec Ctr, Court SLAC Arrillaga Rec, B55*

Instructor Nikki Downing Bridgette Martin Mary O'Connell Nikki Downing

Fee $90 $90 $100 $50

Notes 18 classes, no class 1/21 & 2/18 18 classes, no class 1/21 & 2/18 20 classes 10 classes

I A

Tuesday,

September 18th Ford Center,

stress, strengthen joints and tendons, teach you how to have faster feet, jump higher, strengthen your knees, and extend your power. This class uses the Jungshin Philosophy in moving the body through all planes of motion, accessing core strength, and power. You will feel rejuvenated after this class. A functional warm-up and cool down meditation start and end every class. Bring a water bottle and towel.

12:00pm-1:00pm

Code jfk-01

Day/Dates Time Tu/Fri, 1/15-3/22 11:00-11:55am

Location

Burnham Pavilion/Ford Ctr

Instructor Annika/Diana

Fee $100

Notes 20 classes

Outdoors (Tu), Indoors (Fri) NEW! Two days a I Jungshin Fitness® Athletic Flow (min. 11 - max. 25) l attention to breath while incorporating a full body workout that week a Athletic Flow is a high intensity class applying active flexibility class and utilizes Look for this class piece of equipment derived from martial arts: a wooden practice sword. The length of the sword provides the right amount of resistance, A unique in the

San Diego Sports Hall Fall Quarter Schedule.

For more information please check the group exercise schedule. http://hip.stanford.edu

enhancing upper body strength while the attention to movements enhance leg strength, balance, and overall physical toning. This class uses the Jungshin Philosophy in moving the body through all planes of motion, accessing core strength, and power. You will feel rejuvenated after this class. All jungshin Fitness classes begin with a functional warm-up and end with a cool down meditation.Bring a water bottle & towel. Classes held outdoors (Tu), indoors (Fri).

Code jfst-01

Day/Dates Time Tu/Fri, 1/15-3/22 12:00-1:00pm

Location Ford Plaza/Ford Gym

Instructor Annika/Diana

Fee $100

Notes 20 classes

C B I

TRX Suspension Training (min. 8 - max. 10), Combined Level (sec 1 & 4), Beginner (sec 2 & 5), Intermediate (sec 3 & 6)

TRX is a workout program that leverages gravity and your bodyweight to perform hundreds of exercises. You're in control of how much you want to challenge yourself on each exercise. You will do TRX suspended drills and bootcamp drills.. All fitness levels welcome. Class is held outdoors. Wear sunscreen, sun glasses, and/or a hat for sun protection. Bring your own mat or towel and water bottle.

Code trxst-01 trxst-02 trxst-03 trxst-04 trxst-05 trxst-06

Day/Dates M/W, 1/14-3/20 M/W, 1/14-3/20 M/W, 1/14-3/20 T/Th, 1/15-3/21 T/Th, 1/15-3/21 T/Th, 1/15-3/21

Time 12:10-12:50pm 4:30-5:10pm 5:15-5:55pm 12:10-12:50pm 4:30-5:10pm 5:15-5:55pm

Location SoM Sports Complex SoM Sports Complex SoM Sports Complex SoM Sports Complex SoM Sports Complex SoM Sports Complex

Instructor Danny Cates Kenny(M)/Eric(W) Kenny(M)/Eric(W) Danny Cates Danny Cates Danny Cates

Fee $90 $90 $90 $100 $100 $100

Notes 18 classes, no class 1/21 & 2/18 18 classes, no class 1/21 & 2/18 18 classes, no class 1/21 & 2/18 20 classes 20 classes 20 classes

B I

Easy-to-follow dance and athletic moves to music, plus strength exercise Cardio Dance & Sculpt (min. 12 - max. 18)

Code Day/Dates Time M/W, 1/14-3/20 12:05-1:00pm Location Instructor SLAC Arrillaga Rec, B55* Monica / Brett Fee $90

CARDIO & STRENGTH COMBO - Cardio Dance Activity

A mix of cardio dance routines and strength training for a sweaty, invigorating, fat-burning workout. Wear comfortable athletic clothing and shoes. Bring a towel and water bottle. NOTE: Class is for SLAC Employees Only. Requires SLAC ID for entry past the gate.* cds-01*

Notes 18 classes, no class 1/21, 2/18

SLAC Employees Only

15

Health Improvement Program

650-723-9649

BeWell Employee Incentive Program - $20 fitness classes for all eligible SU employees.* See pg. 14

Easy-to-follow dance and athletic moves to music, plus strength exercise

CARDIO & STRENGTH COMBO - Cardio Dance Activity (cont.)

I

Greatest Hits Workout (min. 11 - max. 40)

Code Day/Dates ghw-01 T/Th, 1/15-3/21 Time 12:00-1:00pm

Enjoy this noon hour workout with a supportive instructor. The class incorporates a warm-up and a variety of easy-to-follow cardio and strength activities into a full-body workout. Wear athletic clothing and shoes. Bring a mat, towel and water bottle.

Location Burnham Pavilion

Instructor Linda Breen

Fee $100

Notes 20 classes

B I B I I

Step & Sculpt: Cardio & Strength (min. 11 - max. 25)

Code Day/Dates sscs-01 M/W, 1/14-3/20 Time 12:00-1:00pm

This Step class incorporates cardio moves and well as strength exercises for a full-body workout. Wear comfortable athletic clothing and shoes. Bring a mat or towel and water bottle and your Stanford ID card for admittance into the building.

Location Arrillaga Rec Ctr, Court

Instructor Alana Hunter

Fee $90

Notes 18 classes, no class 1/21 & 2/18

Sweatin' to the 80's and more! (min. 11 - max. 18)

Code Day/Dates s80-01 T/Th, 1/15-3/21 Time 11:00-11:55am

Get an invigorating cardio workout as you dance to the totally awesome music of the 80s, through today's music. Dust off those leg warmers and get ready to move! Bring a towel, water bottle and your Stanford ID for admittance into the building.

Location Roble Studio 42

Instructor Monica Mark

Fee $100

Notes 20 classes

U-Jam Fitness, (min. 12 - max. 18) NEW!

Code Day/Dates Time ujam-01 Wed 1/16-3/13 5:30-6:30pm

U-JAM FitnessTM unites world beats with urban flavor from Hip-Hop to Bollywood to Burlesque. It features easy to learn dance steps, high energy music, and full body movement to make you sweat and leave you craving for more. Bring your Stanford ID for admittance into the building.

Location Roble Studio 57

Instructor Mary O'Connell

Fee $45

Notes 9 Classes

B I

VivAsia! (min. 11 - max. 15)

VivAsia is an aerobic dance program that combines a variety of Asian dance styles with the music and props from the many colorful cultures of Asia including Bollywood, K-pop, J-pop, and fan dance. Enhance your cardiorespiratory system and muscular endurance in this fun and vibrant class. Bring a towel, water bottle and your Stanford ID for admittance into the building.

Code viv-01

Day/Dates T/Th, 1/15-3/21

Time 11:00-11:55am

B I

Zumba Gold (min. 11 - max. 50)

Zumba Gold is suited for everyone including the active older participant, those just starting their fitness journey, and the experienced exerciser. You'll get sweaty and fit and have fun, but with less stress on the joints and an opportunity to learn the sexy moves. You'll still get the zesty Latin and world music, the exhilarating, easy-to-follow steps, and the invigorating, party-like atmosphere. We'll end the class with some strength, balance work, and stretching. Wear athletic clothing and shoes. Bring a water bottle and towel, and your Stanford ID to enter building.

v

Location Instructor 3160 Porter Dr, Yoga Rm Noriko Takeda

Fee $100

Notes 20 classes

Code Day/Dates Time zumg-01 M/W, 1/14-3/20 12:00-1:00pm

Location Roble Studio 25

Instructor Sue Skulina

Fee $90

Notes 18 classes, no class 1/21 & 2/18

C

Zumba!, Sec. 1, 3 & 6 (min. 12 - max. 45), Sec. 2, 4 & 5 ( min. 12 - max. 18)

Zumba® fuses Latin rhythms and easy to follow moves. The cardio routines feature fast and slow rhythms. The instructors are certified in group fitness and Zumba. Wear athletic clothing & fitness shoes. Bring a towel & water bottle. Section 1, 3 & 4-6: Bring your Stanford ID for building entry. Section 2: Class is for SLAC Employees Only. Requires SLAC ID for entry past the gate.*

Code Day/Dates zum-01 M/W, 1/14-3/20 zum-02* M/W, 1/14-3/20 zum-03 Wed, 1/16-3/13 zum-04 T/Th, 1/15-3/21 zum-05 Thur, 1/17-3/21 zum-06 Fri, 1/18-3/22

Time 12:00-1:00pm 5:15-6:15pm 5:30-6:30pm 5:15-6:15pm 12:00-1:00pm 12:00-1:00pm

Location Roble Studio 52 SLAC Arrillaga Rec, B55* Roble Studio 25 3160 Porter Dr, Yoga Rm 3160 Porter Dr, Yoga Rm Arrillaga Rec Ctr, Court

Instructor Angela Lee Eli Valdes Ale Picollo Carla/Sue Noriko Rovner Sue Skulina

Fee $90 $90 $40 $100 $50 $50

Notes 18 classes, no class 1/21 & 2/18 18 classes, no class 1/21 & 2/1 8 classes, no class 3/6 20 classes 10 classes 10 classes

CARDIO & STRENGTH COMBO - Indoor Cycling Activity

Indoor Cycling with motivating music and guided rides

B

Beginning Indoor Cycling Workout (min. 12 - max. 24)

Code Day/Dates bicw-01 Fri, 1/18-3/22 Time 1:15-1:55pm

Cardio cycling workout geared towards those new to cycling. Includes warm-up, at least 35 minutes cycling and cool down. Wear comfortable athletic clothing and shoes. Bring a towel, water bottle and your Stanford ID card for admittance into the building.

Location Arrillaga Rec Ctr, Bikes

Instructor Denise Gittens

Fee $50

Notes 10 classes

16

v "Chronic Condition Friendly" class

Health Improvement Program 650-723-9649

CARDIO & STRENGTH COMBO - Indoor Cycling Activity (cont.)

Indoor Cycling with motivating music and guided rides

I A I A

Cycle Circuit (min. 12 - max. 24)

Code cc-01 Day/Dates Fri, 1/18-3/22

FAT BURNER DELUXE. This 60-minute class will keep your heart and muscles pumping to burn calories ala extraordinaire. Get the best of both worlds. Take the challenge! Bring a towel, water bottle and your Stanford ID card for admittance into the building.

Time 6:15-7:15am

Location Arrillaga Rec Ctr, Bikes

Instructor Denise Gittens

Fee $50

Notes 10 classes

Indoor Cycling Workout (min. 11 - max. 24)

Code icw-01 icw-02 icw-03 icw-04 icw-05 Day/Dates M/W, 1/14-3/20 M/W, 1/14-3/20 M/W, 1/14-3/20 T/Th, 1/15-3/21 T/Th, 1/15-3/21 Time 6:30-7:15am 11:30-12:15pm 12:20-1:05pm 11:30-12:15pm 12:20-1:05pm

This popular class is designed to give you a vigorous cardio workout. It includes a warm-up, at least 35 minutes of cycling, and a cooldown. Bring a mat or towel, waterbottle, and your Stanford ID for admittance into the building.

Location Arrillaga Rec Ctr, Bikes Arrillaga Rec Ctr, Bikes Arrillaga Rec Ctr, Bikes Arrillaga Rec Ctr, Bikes Arrillaga Rec Ctr, Bikes

Instructor Denise Gittens Karin Hayes Denise Gittens Karin/Alyssa Karin/Alyssa

Fee $90 $90 $90 $100 $100

Notes 18 classes, no class 1/21 & 2/18 18 classes, no class 1/21 & 2/18 18 classes, no class 1/21 & 2/18 20 classes 20 classes

B I B I

Cardio Walk & Core Strength (min. 11 - max. 15) l Outdoor class

Code Day/Dates cwc-01 T/Th, 1/15-3/19 Time 12:10-12:50pm Location Hospital Fountain

CARDIO & STRENGTH COMBO - Outdoor Walking & Running Activity

Instructor Nancy Schmit Fee $100 Notes 20 classes

Brisk walking and core strengthening exercises for beginners and those wanting to get back into shape. Wear comfortable athletic clothing and shoes. Bring a towel and water bottle. We exercise in all kinds of weather, so dress accordingly. Elastic bands included.

Running for a Lifetime (min. 11 - max. 15) l Outdoor class

Drop those preconceived ideas about running. Running can be enjoyable and restorative. The class teaches a low impact running method based on the core principles of Tai Chi. You will lean how to develop a mindful and safe approach to running by practicing these essential tools: Breathing, Focusing, Body Sensing, and Relaxing. The class is designed for those new to running and those interested in a new approach to the sport. Wear athletic clothing and supportive shoes. Bring a water bottle.

Code rfl-01

Day/Dates T/Th, 1/15-3/21

Time 5:30-6:30pm

Location Cobb Track/Angell Field

Instructor Chris Fraser

Fee $100

Notes 20 classes

B I

Sunrise Exercise: Morning Outdoor Workout (min. 11 - max. 20) l Outdoor class

A beautiful sunrise enlivens you in this invigorating workout! Camaraderie and fun fill this dynamic hour that includes warm-up, 30-minutes brisk walk or run to diverse campus sites, muscle conditioning using resistance bands (provided) and 5lb weights, mat-based toning and stretching. Bring mat and 5lb weights. Class held outdoors. Wear athletic shoes and comfortable athletic clothing in layers. Come for cardio and toning, and leave with cooking tips too!

Code Day/Dates sem-01 T/Th, 1/15-3/21

Time 6:30-7:30am

Location Cobb Track/Angell Field

Instructor Tia Rich

Fee $100

Notes 20 classes

B I

Ballet & Barre Work, (min. 12 - max. 25)

DANCE FOR FITNESS

Code Day/Dates bbw-01 Fri, 1/18-3/22

Class is for people who love classical ballet technique and working with a ballet barre. 15 minute warm up, 30 minutes of choreographed barre, followed by short ballet and modern dance choreographies. Ballet canvas shoes and comfortable dancing clothes are required. No previous ballet experience necessary but a good fitness level is recommended. Please dress in comfortable dance attire. Bring your Stanford ID for admittance into the building.

Time 11:00-11:55am

Location Roble Studio 52

Instructor Vicky Brey

Fee $50

Notes 10 classes

B

Beginning Ballet / Beginning Ballet Jazz Dance Fusion (min. 12 - max. 16)

Code Day/Dates bbjd-01 M/W, 1/14-3/20 bbal-01 M/W, 1/14-3/13

Both sections are designed for those who love dancing and want to learn classical Ballet technique for fun and physical conditioning. Emphasisis placed on understanding the correct use of the muscles for proper alignment and overall body awareness. Jumping and high intensity exercises will be gradually introduced. Please dress in comfortable dance attire, ballet slippers (leather or canvas) required. Section 1 includes Ballet and Jazz Dance moves. Section 2 includes Ballet moves. Bring your Stanford ID for entrance into the building.

Time 11:00-11:55am 4:45-5:45pm

Location Roble Studio 42 Roble Studio 52

Francisco Avellan

Instructor Vicky Brey

Fee $90 $80

Notes 18 classes, no class 1/21, 2/18 16 classes, no class 1/21, 2/18

B

Chinese Dance - Beginner (min. 12 - max. 25),

Code Day/Dates cdy-01 Thur, 1/17-3/21

Beginner level focuses on classic ballet techniques as relevant to Chinese dance. Learn basic jumps and turns of Chinese Classical Dance using waist, hip and shoulder movements. Also learn basic body movements and footwork of Chinese Folk Dances. Wear comfortable athletic clothing and soft-soled shoes. Bring your Stanford ID for admittance into the building.

Time 1:05-2:00pm

Location Burnham Pavilion

Instructor Yao Yong

Fee $50

Notes 10 classes

17

Health Improvement Program

650-723-9649

I

Chinese Dance - Intermediate & Rehearsal (min. 12 - max. 25) l 2 days per week class

DANCE FOR FITNESS (cont.)

Code Day/Dates Time cdy-02 Tu/W, 1/15-3/20 1:05-2:00pm

Intermediate level focuses on classic ballet techniques as relevant to Chinese dance and teaches the techniques of the essence of Chinese classical dance entitled "Chinese Classical Dance Body Rhythm" which incorporates body charm, agility, and rhythm in general. Wear comfortable athletic clothing and soft-soled shoes. For this 2-day per week class, day-1 is basic Chinese dance training class, while day-2 is a rehearsal class basically a piece of Chinese Dance will be taught during the quarter. Wear comfortable clothes and soft-soled shoes. Bring your Stanford ID for admittance into the building.

Location Burnham Pavilion

Instructor Yao Yong

Fee $100

Notes 20 classes

C

Danceation (min. 11 - max. 45)

Code Day/Dates dan-01 Fri, 1/18-3/22

Dance to Hip Hop, Modern, Jazz, Street Dance, Salsa and experience the latest dance craze from Europe. Danceation is REAL DANCE and is a fantastic workout created by musician and dancer Heath Hunter from the UK. Enjoy easy-to-follow yet intriguing choreographies. Leave class feeling like a dancer, happy and exhausted, yet full of energy. Bring your Stanford ID card for admittance into the building.

Time 1:10-2:10pm

Location Arrillaga Rec Ctr, Court

Instructor Heath Hunter

Fee $50

Notes 10 classes

C

Hip Hop Fitness and More! (min. 11 - max. 25)

Code hhf-01 Day/Dates Fri, 1/18-3/22 Time 12:05-1:00pm

This fun technique class focuses on basic hip hop moves, coordination and rhythmic timing. Class begins with a warm-up, across the floor movement and a center combination that builds up, for weeks at a time. Great workout for mind and body! Bring your Stanford ID card for building entry.

Location Roble Studio 52

Instructor Monica Mark

Fee $50

Notes 10 classes

C

Jazz Dance Fitness (min. 12 - max. 18)

Code jdw-01 Day/Dates Mon, 1/14-3/18 Time 12:00-1:00pm

Challenge your feet and brain while having fun! All levels welcome - beginning dancers encouraged! Please note: This is NOT a dance aerobics class as we will be stopping to break down choreography and learn basic dance techniques. Wear workout clothes and jazz or ballet shoes.

C

Middle Eastern Belly Dance, (min. 12 - max. 18)

Location Roble Studio 42

Instructor

Brett Blankenship

Fee $40

Notes 8 classes, no class 1/21 & 2/18

Middle Eastern Belly Dancing is a graceful, flowing beautiful dance form that encourages muscle strength in the crucial "core muscles" and flexibility in the pelvis and back, both of which promote back health. It's a great way to get cardio conditioning, balance, reduced stress and other fitness benefits! Wear comfortable clothing and soft-soled sandals, or dance barefoot. Bring Stanford ID for building entry.

Code bd-01 bd-02

Day/Dates Wed, 1/16-3/20 Tues, 1/15-3/12

Time 12:00-1:00pm 5:45-6:45pm

Location Roble Studio 42 Roble Studio 42

Instructor Setareh Setareh

Fee $50 $45

Notes 10 classes 9 classes

B I

World Dance Fusion ­ Caribbean styles, Gypsy dance & Flamenco (min. 12 - max. 25) NEW!

Wow!! Get ready to experience an exhilarating body and soul workout that is pure joy. World Dance Fusion is a celebration of rhythm and beauty. Burn calories, strengthen your heart and bones, improve coordination, core strength and body awareness as you move to the sensuous pulse of Afro - Latin rhythms, and express your gypsy soul as you dance to the earthy rhythms of flamenco and beyond. Each class includes a core workout and a deep delicious stretch. Let the intoxicating rhythms move your body & spirit. No dance experience necessary! Dance shoes are better than gym shoes for this class.

Code Day/Dates Time wdf-01 Tues 1/15-3/19 11:00-11:55am

Location Ford Center, Gym

Deanna Anderson $50

Instructor

Fee

Notes 10 Classes

B I

Cardio & Healthy Back Fusion Sec. 1 (min. 12 - max. 18), Sec. 2 (min. 12 - max. 40)

HEALTHY BACK

Emphasis on back exercises and maintaining good posture, light/medium cardio plus balance and muscle conditioning using stability ball. Wear comfortable athletic clothing and shoes. Bring a towel and a yoga mat. Bring a mat, towel and water bottle. *Sec. 1: Class is for SLAC Employees Only. Requires SLAC ID for entry past the gate. Section 2 bring your Stanford ID for admittance into the building.

B I

Healthy Back Strength and Stretch (min. 12 - max. 35)

Code Day/Dates chb-01* T/Th, 1/15-3/21 chb-02 T/Th, 1/15-3/21

Time 12:00-1:00pm 6:10-7:05pm

Location Instructor Fee SLAC Arrillaga Rec, B55* Sue(T),Stella(Th) $100 Arrillaga Rec Ctr, Court Mary O'Connell $100

Notes 20 classes, SLAC Employees Only 20 classes

Improve muscle strength in the crucial "core" muscles of the body, particularly the lower and upper back and abdominals, and release tension in the whole body through gentle stretches. Beginners or experienced exercisers will benefit, as well as those with joint problems. There is no aerobic component in this class. Wear comfortagle clothing. Bring a yoga mat.

B I

Healthy Back Strong Abs (min. 12 - max. 40)

Code Day/Dates hbs-01 T/Th, 1/15-3/21

Time 12:00-1:00pm

Location Roble Studio 25

Instructor Yifan Luo

Fee $100

Notes 20 classes, 3/5 class start 12:15pm

This class is focused on developing and maintaining a strong mid-section and a healthy back. Each class combines stretches and focused strengthening exercises done on the stability ball to build balanced, flexible, and strong muscles and joints. Thera-bands and stability balls will be provided. There is no aerobic component in this class. Bring a towel, water bottle to class and your Stanford ID for building entry.

Code Day/Dates hba-01 M/W, 1/14-3/20

Time 12:05-1:00pm

Location Arrillaga Rec Ctr, Studio

Jean(M), Kerry(W) $90

Instructor

Fee

Notes 18 classes, no class 1/21 & 2/18

18

Health Improvement Program

650-723-9649

BeWell Employee Incentive Program - $20 fitness classes for all eligible SU employees.* See pg. 14

B I B I

Heart of Pilates (min. 11 - max. 20)

PILATES MAT

Class begins with several invigorating dances ranging from Hip Hop, Caribbean and Bollywoood while simultaneously challenging your coordination and balance. We'll follow with Pilates mat work integrating resistance bands and miniballs. Expect increased core strength, flexibility and balance. Bring a mat, water bottle, miniball and band or purchase at class. Bring your Stanford ID to enter building.

Code Day/Dates hop-01 Mon, 1/14-3/18

Time 5:00-5:50pm

Roble Studio 42/Li Ka Shing Teresa Marchok $70

Location

Instructor

Fee

Notes 8 classes, no class 1/21 & 2/18

Pilates Barre (min. 11 - max. 20)

Code pb-01

This full body toning class is a fusion of ballet conditioning, strength training and Pilates core work. Emphasis is on targeted toning of those problem areas of the arms/shoulders, hips/seat/thighs, abs/back/core, and improving posture. We will incorporate some great ballet conditioning moves for our lower body, light weights with small targeted isometric movements for our upper body, and Pilates abdominal/core exercises to develop long, lean, toned muscles gaining definition without bulk. Please bring a mat and light (3-5 lb) weights to class.

Day/Dates Mon, 1/14-3/11

Time 5:30-6:30pm

Location Roble Studio 57

Instructor Susan Empey

Fee $65

Notes 7 classes, no class 1/21, 2/18

B

Pilates for Beginners (min. 11 - max. 20)

Code pfb-01

This class is the perfect way to be introduced to Pilates and it helps you to explore and experience the numerous benefits of pilates. It is a beginner friendly fitness system that allows adaptation of the exercises for different body types and fitness levels. Virtually all Pilates exercises can be modified to meet differing needs. The instructor will give you ideas for making modifications to the exercises they teach. Bring a mat, and your Stanford ID for entry into the building.

Day/Dates Tues, 1/15-3/12

Time 5:15-6:15pm

Location Roble Studio 57

B

Pilates for Bone Building (min. 11 - max. 20)

Class focuses on Pilates-based core exercises plus standing balance, leg and back strengthening and weight-bearing exercise. Experience bone building exercises and learn how to decrease fracture risk. Beneficial for men and women with back disorders, general back pain or low bone density. Bring a mat, miniball and band (if you have them). Bands are available for purchase. Bring your Stanford ID for building entry

v

Instructor Andrea Saliba

Fee $80

Notes 9 classes

B I A B I

Pilates for Core Strength (min. 11 - max. 20) l Sec. 1 - Beginner/Intermediate, Sec. 2 - Advanced

Code Day/Dates pfbb-01 Mon, 1/14-3/18

Time 6:00-6:50pm

Location

Roble Studio 42Li Ka Shing

Instructor Fee Teresa Marchok $70

Notes 8 classes, no class 1/21 & 2/18

In this class you will use a theraband and the 6" foam roller to enhance strength, flexibility and coordination in the mat work. The mat work will greatly enhance your body awareness, strength, flexibility and coordination in other activities such as riding, tennis, golf, and running. Bring a mat and a water bottle. Rollers are available for your use. Please bring or purchase a theraband ($10 from the instructor) for your personal use.

Code Day/Dates pcs-01 Mon,1/14-3/18 pcs-02 Thur, 1/17-3/14

Time 5:15-6:15pm 5:15-6:15pm

Location

Roble Studio 25/Li Ka Shing Lisa Burnett

Instructor

Roble Studio 57

Lisa Burnett

Fee $70 $80

Notes 8 classes,no class 1/21 & 2/18 9 classes

Pilates Essentials Sec 1, 3, 5 & 7 (min. 12 - max. 18), Sec 2 & 6 (min. 10 - max 12), Sec 4: Core Strength Yoga

Pilates classes address posture, mind/body awareness, strength, and flexibility training. Emphasis is placed on deep breathing and strengthening the abdominal, shoulder stabilizer, pelvic floor, and back muscles, and on improving mobility. All levels welcome, including those with back problems. Bring a mat, towel, and a water bottle. Sec 3: Intermediate Level. Sec 1, 3, 5 & 7: Bring your Stanford ID for building entry. *Section 4: Core Strength Yoga releases tension and strengthens core. For SLAC Employees Only. Requires SLAC ID for entry past the gate.

Code pe-01 pe-02 pe-03 pecs-04 pe-05 pe-06 pe-07

Day/Dates Mon, 1/14-3/18 Tues, 1/15-3/19 Tues, 1/15-3/19 Tues, 1/15-3/19 Wed, 1/16-3/20 Thur, 1/17-3/21 Thur, 1/17-3/21

Time 12:00-1:00pm 8:00-8:55am 12:05-1:00pm 5:15-6:15pm 5:30-6:30pm 8:00-8:55am 12:00-12:55pm

Location 3160 Porter Dr, Yoga Rm SCRA, 875 Bowdoin Roble Studio 42 SLAC Arrillaga Rec, B55* 3172 Porter Dr, Rm 2100 SCRA, 875 Bowdoin Roble Studio 42

Instructor Kerry Spear Susan Empey Susan Empey Myriam Webb Susan Empey Susan Empey

Fee $70 $90 $90 $90 $90 $90 Candice Lowdermilk$90

Notes 8 classes, no class 1/21, 2/18 10 classes 10 classes, Intermediate Level 10 classes 10 classes 10 classes 10 classes

MIND/BODY FITNESS

B I

Feldenkrais®, an Antidote to RSI, Back, Neck and Shoulder Tension (min. 10 - max. 15)

"Improve your ability to sense and change poor body organization which contributes to repetitive strain injuries, stiffness and pain. If you have chronic discomfort, this information can help you intervene so your body can heal. If you experience intermittent tension, or pain which `comes and goes,' start now to prevent injury and feel better fast. Using the Feldenkrais Method®, you will learn healthier movement patterns which decrease excessive effort associated with strain. Participants improve their self awareness, and learn to make adjustments in their actions which both heal and prevent unhealthy tension patterns from progressing into a chronic injury. Exercises are done sitting in a chair, or in other configurations (such as standing or lying down) which increase the effectiveness of the content. Please wear comfortable, nonrestrictive clothing. Instructor: Jean Elvin, Guild Certified Feldenkrais PractitionerCM since 1997. She has special training in dealing with repetitive strain and other self-use issues commonly found in the workplace."

v

Code Day/Dates feld-01 Fri, 1/18-3/22

Time 12:05-1:05pm

Location Li Ka Shing Ctr, LK209

Instructor Jean Elvin

Fee $80

Notes 9 classes, no class 1/25

19

v "Chronic Condition Friendly" class

Health Improvement Program 650-723-9649

BeWell Employee Incentive Program - $20 fitness classes for all eligible SU employees.* See pg. 14

MIND/BODY FITNESS (cont.)

B I

Meditation and Breath Work - All Levels (min 9 - max. 15)

The practices of meditation and breathwork are beneficial in promoting health, calming the mind, reducing stress and increasing creativity and the ability to concentrate. Each class will include 10-20 minutes of silent meditation practice. We will be sitting in chairs. Please bring a cushion if you prefer to sit on the floor.

v

Code Day/Dates med-01 Tue, 1/15-3/19 med-02 Wed, 1/16-3/20

Time 12:15-12:55pm 5:30-6:15pm

Location Li Ka Shing Ctr, LK208 Clark Center, S361

Instructor Vickie Martin Vickie Martin

B I

Mindful Yoga: Creating Union of Mind & Body (min. 10 - max. 30)

Code my-01 Day/Dates Wed, 1/16-3/20 Time 7:00-7:50am Location Arrillaga Rec Ctr, Studio

This class includes yoga movements and self-massage from traditions of Yoga, Chi Kung, Meridian-Based Acupressure. Wear comfortable athletic clothing and shoes. Bring a yoga mat, towel and your Stanford ID for admittance into the building.

v

Fee $90 $90

Notes 10 classes 10 classes

Instructor Tia Rich

Fee $90

Notes 10 classes

MIND/BODY FITNESS - MARTIAL ARTS

I A

Jungshin Fitness® Kick (min. 11 - max. 25) NEW!

This dynamic 55-minute class is a fun fast paced kickboxing class using two short levers! Designed to burn fat, increase stamina, release stress, strengthen joints and tendons, teach you how to have faster feet, jump higher, strengthen your knees, and extend your power. This class uses the Jungshin Philosophy in moving the body through all planes of motion, accessing core strength, and power. You will feel rejuvenated after this class. A functional warm-up and cool down meditation start and end every class. Bring a water bottle and towel.

Code jfk-01

Day/Dates Time Tu/Fri, 1/15-3/22 11:00-11:55am

Location

Burnham Pavilion/Ford Ctr

Instructor Annika/Diana

Fee $100

Notes 20 classes

I A

Jungshin Fitness® Athletic Flow (min. 11 - max. 25) l Outdoors (Tu), Indoors (Fri) NEW! Two days a week

Athletic Flow is a high intensity class applying active flexibility class and attention to breath while incorporating a full body workout that utilizes a unique piece of equipment derived from martial arts: a wooden practice sword. The length of the sword provides the right amount of resistance, enhancing upper body strength while the attention to movements enhance leg strength, balance, and overall physical toning. This class uses the Jungshin Philosophy in moving the body through all planes of motion, accessing core strength, and power. You will feel rejuvenated after this class. All jungshin Fitness classes begin with a functional warm-up and end with a cool down meditation. Bring a water bottle & towel. Classes held outdoors (Tu), indoors (Fri).

Code jfaf-01

Day/Dates Time Tu/Fri, 1/15-3/22 12:00-12:55pm

Location Instructor Ford Plaza/Ford Ctr Gym Annika/Diana

Fee $100

Notes 20 classes

B I A

Shaolin Kung Fu: Beginner and Intermediate Levels (min. 15 - max. 40) l Outdoor class

Shaolin Kung Fu is a 1500-year-old comprehensive system for physical and spiritual wellness from the world-famous Shaolin Temple of China, established in 495 AD, the birthplace of Chan (Zen) Buddhism and Shaolin Kung Fu. The course will be taught by legendary martial monks from the ancient temple who are now stationed at Shaolin Temple USA, under the direction of 34th generation Shaolin Master Shi Yanran, named 2010 Martial Artist of the Year. Curriculum includes traditional Shaolin fist and weapons forms, Shaolin wellness exercises (qigong) and Chan (Zen) meditation. Participants will achieve harmony of body and mind through a well-balanced program, appropriate for active people of all ages who seek to create better health and well-being, train for self-defense, and improve strength and flexibility. No prior martial arts experience necessary. Wear comfortable clothing and lightweight athletic shoes.

Code skf-01

Day/Dates Fri, 1/18-3/22

Time 11:30-12:30pm

Location SoM Sports Complex

Instructor Shaolin Monks

Fee $100

Notes 10 classes

B I

MIND/BODY FITNESS - TAI CHI & QIGONG

Chen Family Taijiquan (Tai Chi) and Qigong (min. 9 - max. 18) l Outdoor classes

Chen Style Taijiquan (Tai Chi) includes low powerful stances, body coiling movements, stomping, and an explosive release of power, as well as graceful, slow, and light movements. The benefits of taijiquan and qigong, include improved health, muscle strength, balance and reduced stress. Wear comfortable clothing and shoes. Both classes are held outdoors. Section 1: Master Wong is a 20th generation, 1st Grade, Gold Medalist Tai Chi Master.

v

Code cft-01 cft-02

Day/Dates Time Tues, 1/15-3/19 11:45-12:45pm Thur, 1/17-3/21 12:00-1:00pm

Location Instructor Dohrmann Grove Master Wong Grass behind MSOB Bldg Yan Li

Fee $100 $100

Notes 10 classes 10 casses

B

Tai Chi for Beginners - Yang Style 24 Form (min. 9 - max. 20) l Sec. 1 Outdoors, Sec. 2 Indoors

Code Day/Dates tcby-01 Tues, 1/15-3/19 tcby-02 Wed, 1/16-3/20 Time 12:00-1:00pm 12:00-1:00pm Location Instructor Grass behind MSOB Bldg Lily Li 3160 Porter Dr, Yoga Rm Lily Li Fee $100 $100 Notes 10 classes 10 classes

The 24-postured Simplified Form is a short version of Tai Chi composed of twenty-four unique movements. Section 1 class is held outdoors in a covered area. Section 2: Bring your Stanford ID for building entry and class is held indoors. Wear comfortable clothing and closed toe shoes.

v

20

v "Chronic Condition Friendly" class

Health Improvement Program 650-723-9649

B I

HIP Fitness Class Sampler (min. 9 - max. 25)

OTHER: SPECIALTY CLASSES

This dynamic class gives you a chance to sample a variety of fitness programs offered by HIP. Throughout the quarter, the supportive instructor will guide you through gentle yoga poses, simple pilates movements, moderate cardio dance exercise, strength exercise using light weights or resistance tubing, and easy-to-follow fitness dance moves. Wear comfortable athletic clothing and shoes.

Code Day/Dates hfcs-01 T/Th, 1/15-3/21

I A

Awesome Arms and Back! Sec. 1 (min. 12 - max 40), Sec 2 & 3 (min. 12 - max. 18)

Code aab-01 aab-02 aab-03* Day/Dates M/W, 1/14-3/20 Fri, 1/18-3/22 Fri, 1/18-3/22 Time 12:10-12:50pm 11:30-12:00pm 12:00-12:55pm Location Ford Center, Gym Roble Studio 42 SLAC Arrillaga Rec, B55* Instructor Joy Lopez Joy Lopez Moj Razmi Fee $90 $50 $50

STRENGTH TRAINING WITH RESISTANCE EQUIPMENT

Time 12:00-1:00pm

Location Ford Center, Gym

Deanna Anderson $100

Instructor

Fee

Notes 20 classes

Tighten, tone, lengthen and strengthen arms, shoulders and back. Challenge your upper body. Wear comfortable athletic clothing and shoes. Bring a mat and towel. Sec. 3: Class is for SLAC Employees Only. Requires SLAC ID for entry past the gate.*

C

Notes 18 classes no class 1/21, 2/18 10 classes 10 classes, SLAC Employees Only

Body Firm/Super Sculpt (min. 12 - max. 50)

Use bands and hand weights to firm and tone body. Extra attention to sculpting arms, chest, hips, abs and thighs. Cutting edge exercises. Wear comfortable athletic clothing and shoes. Bring a mat or towel, and a water bottle. Bring your Stanford ID for admittance into the building.

I A

Boot Camp - Body Sculpt (min. 12 - max. 50)

Code bfs-01 bfs-02

Day/Dates T/Th, 1/15-3/21 Fri, 1/18-3/22

Time 1:15-2:15pm 12:00-1:00pm

Location Arrillaga Rec Ctr, Court Arrillaga Rec Ctr, Studio

Deanna Anderson $100 Brett Blankenship $50

Instructor

Fee

Notes 20 classes 10 classes

High-intensity full-body muscle workout. Squats, lunges, pushups, and crunches. Exercises using a variety of resistance equipment. Wear comfortable athletic clothing. (Equipment availability depends on location of the class.) Note: The intensity of these classes is not suitable for those with injuries or muscle/joint pain. Please see HIP's YourPace Fitness class or HIP Fitness Sampler class listed on page 22.

Code bcbs-01 bcbs-02 bcbs-03 bcbs-04 bcbs-05

I A

H.A.A.B.I.T. (Hips, Abs, Arms, Buttocks & Incredible Thighs) Sec. 1 (min 12-max 50), Sec. 2 (min 12-max. 18)

Day/Dates M/W, 1/14-3/20 T/Th, 1/15-3/21 T/Th, 1/15-3/21 T/Th, 1/15-3/14 Fri, 1/18-3/22

Time 11:00-11:45am 11:00-11:55am 12:05-1:00pm 5:15-6:15pm 11:00-11:45am

Location 3160 Porter Dr, Yoga Rm Arrillaga Rec Ctr, Studio Arrillaga Rec Ctr, Studio Roble Studio 25 3160 Porter Dr, Yoga Rm

Instructor Nikki Downing Nikki Downing Nikki Downing Chris Smith Charles Ceasar

Fee $90 $100 $100 $90 $50

Notes 18 classes, no class 1/21 & 2/18 20 classes 20 classes 18 classes 10 classes

A full-body, conditioning workout for both men and women designed to enhance muscle definition, balance, strength, and endurance in the major muscle groups while using resistance bands, weights, and your own body weight. Core strength and stretching exercises also included. Bring a mat or a towel, water bottle. Sec. 1 bring your Stanford ID for admittance into the building. Sec. 2: Class is for SLAC Employees Only. Requires SLAC ID for entry past the gate.*

I A

Hard Core Abs Express! Sec. 1 (min. 9 - max. 40), Sec. 2 & 3 (min. 10 - max. 15)

Code hca-01 hca-02 hca-03 Day/Dates M/W, 1/14-3/20 M/W, 1/14-3/20 Fri, 1/18-3/22 Time Location 11:30am-12:00pm Arrillaga Rec Ctr, Studio 1:15-1:55pm 3160 Porter Dr, Yoga Rm 12:10-12:50pm Roble Studio 42 Instructor Joy Lopez Joy Lopez Joy Lopez

Code Day/Dates hbt-01 T/Th,1/15-3/21 hbt-02* T/Th,1/15-3/21

Time 12:00-1:00pm 5:30-6:30pm

Location Instructor Arrillaga Rec Ctr, Court Bridgette Hard SLAC Arrillaga Rec, B55* Tamara Lo

Fee $100 $100

Notes 20 classes 20 classes, SLAC Emp Only

Tighten, tone, lengthen and strengthen abdominal area. Challenging abdominal and inner core exercises. Wear comfortable athletic clothing and shoes. Bring a mat or towel and water bottle. Sec 1, bring your Stanford ID for admittance into the building.

B I

NEW! Stretch & Flex (Dynamic/Sports Stretch) (min. 9 - max. 30),

Fee $90 $90 $50

Notes 18 classes no class 1/21 &2/18 18 classes no class 1/21 &2/18 10 classes

If you work at a desk or don't move much throughout the day, your muscles can get tight and painful thus making them more prone to injury. Get up and stretch during this 45 minute class. Positive health benefits of stretching/flexing tight muscles and strengthening your core and back include: improving/increasing flexibility, decreasing risk of injury, increasing sports performance, improving muscle weakness/stiffness/ imbalances and improving overall posture and balance. Bring a mat or towel.

Code sf-01

Day/Dates W/F, 1/16-3/22

Time 12:15-1:00pm

Location Burnham Pavilion

B I

Stretch & Strengthen at SCRA (min. 12 - max. 15)

A sitting, standing and mat exercise program designed to improve balance, to strengthen the core muscles of the back and abdomen for correct body alignment, and to gently stretch the entire body. Light handweights (1-5 lbs) are used. Participants are encouraged to go at their own pace and adaptations are offered. Comradeship and fun are also important. Wear comfortable athletic clothing and shoes. Bring a mat and water bottle. The instructor has an M.Ed in Dance and Education from Stanford, and has been teaching dance and exercise classes for HIP, PA Recreation and the Mid-Peninsula YMCA since 1975.

v

Moj(W), Susan(F)

Instructor

Fee $100

Notes 20 classes

Code sss-01 sss-02

Day/Dates Tues 1/15-3/19 Thur, 1/17-3/21

Time 9:00-10:15am 9:00-10:15am

Location SCRA, 875 Bowdoin SCRA, 875 Bowdoin

Meredith Einaudi Meredith Einaudi

Instructor

Fee $50 $50

Notes 10 classes 10 classes

v "Chronic Condition Friendly" class

21 Health Improvement Program 650-723-9649

STRENGTH TRAINING with RESISTANCE EQUIPMENT (cont.)

B

YourPace: A Gradual transition into exercise

Code Day/Dates pace-01 Mon, 1/14-3/18 pace-02 T/Th, 1/15-3/14 Time 1:05-1:45pm 5:30-6:30pm

Full-body low-impact conditioning workout for people who have been inactive or are in the recovery period. You will gradually improve muscle strength and alignment, and gradually transition into regular fitness classes. Wear comfortable athletic clothing. Bring a water bottle and towel.

v Sec. 1 (min. 9 - max 15), Sec. 2 (min. 12 - max. 25)

Sophia Chernikova $40 Sophia Chernikova $90

Location Roble Studio 57 Roble Studio 52

Instructor

Fee

Notes 8 classes, no class 1/21, 2/18 18 classes

B

Orientation to Weight Room Equipment (min. 4 - max 10)

Code Day/Dates owr-01 Mon, 1/14 owr-02 Tues, 1/15 Time 11:00-11:45am 11:00-11:45am

WEIGHT TRAINING IN THE WEIGHT ROOM

This free orientation is recommended for those attending any of HIP's Weight Training in the Weight Room classes held at Tresidder or Arrillaga weight rooms. Register in advance. Bring your Stanford ID for admittance into the buildings.

Location Instructor Tresidder Fitness Center Tom Rankin Arrillaga Rec, Weight Rm Terry Tenette

Fee FREE FREE

Notes 1 class 1 class

C

Beyond Fit Weight Training (min. 8 - max. 18)

Use the most productive exercises and methods to maximize fitness performance. Build muscular endurance, maximum strength, power and mobility in a progressive format. Class starts with bodyweight exercises to create a strong foundation of general strength and mobility. Then moves to a combination of free weights and machines to increase strength. Finally class integrates strerngth and conditioning drills to help you achieve a higher level of fitness. Bring your Stanford ID for entry into the building.

Code Day/Dates bfwt-01 M/W, 1/14-3/20

Time 5:30-6:30pm

Location Tresidder Fitness Center

Instructor Tom Rankin

Fee $90

Notes 18 classes, no class 1/21, 2/18

I A

Cardinal Fit Full Body Workout (min. 8 - max.15)

A certified group exercise instructor leads participants through a full-body workout designed to enhance muscle definition, balance, strength, and endurance using free weights, machines, medicine balls and stability balls & balance discs. Classes begin and end with a group warm-up and cool down. Bring a towel, water bottle, and your Stanford ID for admittance into the building.

Code Day/Dates cffb-01 W/F, 1/16-3/22 cffb-02 W/F, 1/16-3/22

Time 11:00-11:55pm 12:00-1:00pm

Location Tresidder Fitness Center Tresidder Fitness Center

Instructor Tamara Lo Tamara Lo

Fee $100 $100

Notes 20 classes 20 classes

I I A

Cycle Circuit (min. 12 - max. 24) See page 18 for more details.

Full-body conditioning for all levels, to enhance muscle definition, balance, strength to reduce workplace injuries and improve overall health. Weight machines, free weights and other apparatus organized into a circuit. All equipment provided. Wear comfortable athletic clothing and shoes. Bring a towel, and your Stanford ID for admittance into the building.

Circuit Weight Training (min. 12 - max. 20)

Code cwt-01

Day/Dates T/Th,1/15-3/21

Time 6:00-7:00pm

Location Tresidder Fitness Center

Instructor Heather Lilly

Fee $100

Notes 20 classes

C

Functional Strength Training (min. 8 - max. 20)

Code fst-01 Day/Dates M/W, 1/14-3/20 Time 1:05-2:00pm

Class designed for beginners or experienced exercisers who want to perform daily work and recreational activities withmore ease and vigor. Wear comfortable clothing. Bring a towel, water bottle and your Stanford ID card for admittance into the building.

Location Tresidder Fitness Center

Instructor Tom Rankin

Fee $90

Notes 18 classes, no class 1/21, 2/18

B

Most beginners would greatly benefit by improving their general fitness before joining specialized classes or training on their own. GPP provides balanced physical conditioning in endurance, strength, mobility and core stability. You will learn how to safely use bodyweight exercises and the equipment in the Tressider Fitness Center. A strong foundation will help you maximize your potential and minimize the risk of injury. Code Day/Dates gpp-01 Mon, 1/14-3/18 Time 12:00-12:55pm Location Tresidder Fitness Center Instructor Tom Rankin Fee $40 Notes 8 classes, no class 1/21, 2/18

General Physical Preparedness (min 12-max 50), Sec. 2 (min 12-max. 15. NEW!

C

Versa Circuit Weight Training & Variety Workout (min. 8 - max. 15)

Code Day/Dates vcw-01 T/Th, 1/15-3/21 Time 12:00-1:00pm

30 minutes of weight training and 30 minutes of cardio machines, pilates-based excercises and more. You'll get a great full-body workout. Wear athletic clothing and shoes. Bring a towel, water bottle and your Stanford ID card for admittance into the building.

Location Instructor Arrillaga Rec, Weight Rm Terry Tenette

Fee $100

Notes 20 classes

C

Weight Lifting for Women (min. 8 - max. 15)

A full body conditioning workout for core strength, muscle power and strength. This class will utilize free weights for lifts which include cleans, presses, deadlifts, and squats for a quicker way to tone, build muscle, improve over all strength and burn fat. Wear athletic clothing and shoes.. Bring a towel, water bottle and your Stanford ID card for building entry.

Code Day/Dates wlw-01 M/W, 1/14-3/20

Time 7:20-7:50am

Location Instructor Arrillaga Rec, Weight Rm Denise Gittens

Fee $50

Notes 18 classes, no class 1/21, 2/18

22

v "Chronic Condition Friendly" class

Health Improvement Program

650-723-9649

BeWell Employee Incentive Program - $20 fitness classes for all eligible SU employees.* See pg. 14

YOGA & YOGA/PILATES BLEND

C

Aligned Hatha Yoga with Anusara Sec. 1, 2 & 3 (min. 10 - max. 18), Sec. 4 (Min. 10 - max. 22)

Code hyr-01 hyr-02 hyr-03 hyr-04* Day/Dates Mon, 1/14-3/18 Thur, 1/17-3/21 Thur,1/17-3/21 Fri, 1/18-3/22 Time 12:00-1:00pm 11:00-11:55am 12:00-1:00pm 11:00-11:55am Location Roble Studio 57 Roble Studio 57 Roble Studio 57 SLAC Arrillaga Rec, B55* Instructor Moj Razmi Moj Razmi Moj Razmi Moj Razmi Fee $70 $90 $90 $90

Combine feel-good stretches, breathing exercises and guided relaxation to undo morning stress. Wear comfortable athletic clothing. Bring a yoga mat. Movements tailored to your ability level. Sec. 4: Class is for SLAC Employees Only. Requires SLAC ID for entry past the gate.*

Notes 8 classes, no class 1/21 & 2/18 10 classes 10 classes 10 classes, SLAC Emp. only

B

Flow Yoga (min. 4 - max 10)

Code fy-01 Day/Dates Thur, 1/17-3/21

Within a flowing sequence of postures this class focuses on alignment, balance and concentration. Emphasis will be placed placed on core strength and breath awareness. Students will increase strength and flexibilty. Bring a yoga mat and water botle.

Time 1:30-2:30pm

Location Li Ka Shing, LK306

Instructor Eileen Gulik

Fee $90

Notes 10 classes

B

Gentle Yoga: Stretch, Strengthen and Relax (min. 10 - max. 16)

Code gy-01 Day/Dates Tues,1/15-3/19 Time 6:15-7:15pm Location Clark Center, S361

Yoga is often portrayed as appropriate only for the fit, flexible and young. Nothing could be further from the truth. In this class you will learn how to use yogic postures and conscious breathing techniques to gently open up spaces in the body and the mind where tension exists. Bring a yoga mat.

Instructor Linda Alderman

Fee $90

Notes 10 classes

B

Gentle Yoga for Beginners, Sec 1 & 2 (min. 10 - max. 16), Sec. 3 (Min. 10 - max. 30)

Code gyb-01 gyb-02 gyb-03 Day/Dates Mon, 1/14-3/18 Thur, 1/17-3/14 Fri, 1/18-3/22 Time 5:30-6:30pm 5:45-6:45pm 1:10-2:10pm Location 3172 Porter Dr, Rm 2100 Roble Studio 42 Arrillaga Rec Ctr, Studio Instructor Kathryn Pecka Fee $70 Jessica Hernandez $80 Andrea Saliba $90

The class is designed to gradually introduce alignment, yoga postures as well as relaxation techniques, and serves as a transition to regular yoga classes. Wear comfortable athletic clothing. Bring a yoga mat. Bring your Stanford ID for building entry.

Notes 8 classes, no class 1/21, 2/18 9 classes 10 Classes

C

Hatha Yoga: Based on Principles of Alignment (min. 10 - max. 40)

Code Day/Dates hyp-01 Wed, 1/16-3/20 Time 5:15-6:05pm Location Arrillaga Rec Ctr, Studio

Alignment before action brings greater stability, safety and freedom. Movements are coordinated with the breath and designed to help students of all levels advance in their practice. Bring a yoga mat, wear comfortable clothing, and your Stanford ID for admittance into the building.

Instructor Patricia Becker

Fee $90

Notes 10 classes

C

Morning Yoga for a Great Day (min. 10 - max. 16)

Code Day/Dates myg-01 Mon, 1/14-3/18 myg-02 Wed, 1/16-3/20 Time 7:00-7:45am 6:30-7:30am

Energize your whole day with a regular practice of yoga. The class combines feel-good stretches, breathing exercises, and guided relaxation to refresh you throughout the day. Bring a yoga mat and wear comfortable clothing.

Location 3160 Porter Dr, Yoga rm Li Ka Shing Ctr, LK306

Instructor Moj Razmi Myriam Webb

Fee $70 $90

Notes 8 classes, no class 1/21, 2/18 10 classes

I A

Power Yoga Sec. 1, 3 & 4 (min. 10 - max. 18), Sec 2 (min. 10 - max. 25)

Code py-01 py-02 py-03 py-04 Day/Dates Tues, 1/15-3/19 Tues, 1/15-3/19 Fri, 1/18-3/22 Fri, 1/18-3/22 Time 11:30-12:25pm 12:30-1:30pm 11:30-12:25pm 12:30-1:30pm Location Roble Studio 57 Roble Studio 52 Roble Studio 57 Roble Studio 57

Ashtanga yoga to build strength and stamina. Combines dynamic breathing with strong, flowing movements. Wear comfortable athletic clothing. Bring a yoga mat and towel. Bring your Stanford ID for building entry.

Instructor Kristine Tom Kristine Tom Edna Barr Edna Barr

Fee $90 $90 $90 $90

Notes 10 classes 10 classes 10 classes 10 classes

B I

Prenatal Yoga (min. 9 - max 15)

Yoga postures during pregnancy will strengthen the uterus and pelvic muscles, improve circulation, aid digestion, exercise the spinal column, relieve fatigue and tension and revitalize the internal organs. Yoga can also alleviate many of the common discomforts of pregnancy such as nausea, constipation, varicose veins, swelling, back pain and sciatica. Breathing practice during pregnancy opens the chest and helps to improve circulation in both mother and baby, ensuring a better supply of oxygen to the blood. It also calms the nerves and gives the mother greater control of her breathing during labor. Wear comfortable stretchy clothes. Bring a yoga mat, blanket and a bolster, if you have one.

Code Day/Dates pny-01 Wed, 1/23-3/20 pny-02 Sun, 1/27-3/24

Time 5:30-6:40pm 4:30-5:30pm

Fee $65 4100 Bohannon Rd, Rm 121 Jessica Hernandez $90

Location Li Ka Shing Ctr, LK208

Instructor Kristine Tom

Notes 7 classes, no class 2/13, 2/27 10 classes

v "Chronic Condition Friendly" class

23 Health Improvement Program 650-723-9649

YOGA & YOGA/PILATES BLEND (cont.)

B

Restorative Yoga (min. 10 - max. 16)

Code rsy-01

Restore and refresh with a series of easy stretches emphasizing range of motion and calm poses to enhance well being and promote healing. Using breathing, gentle movement and props for support, you will find unique solutions for stress reduction and maintenance of stability and balance (physical and psychological). Healing and healthy habits are found through continued restorative techniques that bridge the mind-body connection. Wear comfortable clothing. Bring a large towel, yoga mat and your Stanford ID for admittance into the building.

v

Day/Dates Wed, 1/16-3/20

Time 5:00-6:00pm

Location

Bing Nursery, 850 Escondido Kathryn Pecka

Instructor

Fee $90

Notes 10 classes

C

Unwind & Thrive with Yoga, Sec. 1 (min. 10 - max. 40), Sec.2, 3 & 4 (min. 10 - Max. 15)

Code uty-01 uty-02 uty-03 uty-04 Day/Dates Time Mon, 1/14-3/18 5:15-6:05pm Mon, 1/14-3/18 6:20-7:20pm Tues, 1/15-3/19 12:00-1:00pm Tues, 1/15-3/19 5:40-6:40pm Location Arrillaga Rec Ctr, Studio Li Ka Shing Ctr, LK 306 3160 Porter Dr, Yoga Rm Li Ka Shing, LK 304/305 Instructor Myriam Webb Fee $70 $70 $90 $90

Series of exercises to improve health and flexibility. For all fitness levels. Wear comfortable athletic clothing. Bring a yoga sticky mat and a towel. Participants in section 1 & 3 should bring your Stanford ID for admittance into the building.

Angela Neumann

B

Wellness Yoga for Every Body Condition (min. 10 - max. 15)

Through supportive, individualized attention you will experience health promotion from yoga done in the manner that is just right for your body condition. If you are carrying extra pounds and never thought you could do yoga, this class is your passport into wellness through yoga's breathing, stretching, and relaxation exercises. Bring a yoga sticky mat and two thick beach towels.

v

Dina Prioste Kristine Tom

Notes 8 classes, no class 1/21, 2/18 8 Classes, no class 1/21, 2/18 10 classes 10 classes

Code wy-01

Day/Dates Mon, 1/14-3/18

Time 5:15-6:15pm

Location Li Ka Shing Ctr, LK 306

Angela Neumann $70

Instructor

Fee

Notes 8 Classes, no class 1/21, 2/18

B I

Yoga Basics Secc. 1 (min. 10 - max. 30), Sec 2-6 (min. 10 - max. 15)

Code yb-01 yb-02 yb-03 yb-04 yb-05 yb-06*

This yoga class will give you the solid foundation for a safe and fun (yet rigorous) practice. You'll learn a sequence of postures that will strengthen the entire body, increase the range of motion, and expand the capacity of your lungs. You will walk, sit, stand and sleep with more ease. Section 6: For SLAC Employees Only. Requires SLAC ID for entry past the gate.* Sec 5: Check confirmatin email for location changes.

Day/Dates Mon, 1/14-3/18 Mon, 1/14-3/18 Wed, 1/16-3/20 Wed, 1/16-3/20 Thur, 1/17-3/21 Thur, 1/17-3/21

Time 12:00-1:00pm 1:15-2:15pm 12:00-1:00pm 6:30-7:30pm 12:00-12:55pm 5:15-6:15pm

Location Burnham Pavilion Li Ka Shing Ctr, LK 306 Roble Studio 57 SCRA, 875 Bowdoin Li Ka Shing / Clark Ctr SLAC Arrillaga Rec, B55*

Instructor Keyko Pintz

Fee $70 Janet Berkowitz $70 Janet Berkowitz $90 Myriam Webb $90 Myriam Webb $90 Myriam Webb $90

Notes 8 Classes, no class 1/21, 2/18 8 Classes, no class 1/21, 2/18 10 Classes 10 classes 10 classes 10 classes

B I

Yoga Tune-Up (min. 10 - max. 16)

C

Code ytu-01

Yoga Tune Up is a blend of yoga and corrective exercise principles combined with various stretching modalities designed to highlight joint mobility and stability. The results are immediate relief from chronic tension, increased power through a greater range of movement, increased strength and healthy, supple joints. Custom-fit poses and postures that help you practice pain free for a lifetime. Note: Check confirmatin email for location changes.

Day/Dates Mon, 1/14-3/18

Time 12:00-1:00pm

Location Alway M112/Li Ka Shing

Instructor Janet Berkowitz

Fee $70

Notes 8 classes, no class 1/21, 2/18

Yoga/Pilates Challenge Sec. 1 (min 9 - max. 40), Sec. 2 & 3 (min 9 - max 15)

This class blends the elegant precision of Pilates with the dynamic flow of Yoga. You will develop core strength, tone your muscles and greatly improve balance and flexibility. Many of the exercises will creatively use Therabands, soft balls and Yoga blocks to challenge you more, make you stronger, longer and improve your overall endurance and stamina. Bring your Stanford ID for building entry. Sec 2 & 3 bring a yoga mat.

Code ypc-01 ypc-02 ypc-03

Day/Dates Fri,1/18-3/22 Fri, 1/18-3/22 Fri, 1/18-3/22

Time 7:00-8:00am 12:00-12:55pm 1:00-1:55pm

Location Arrillaga Rec Ctr, Studio 3160 Porter Dr, Yoga Rm 3160 Porter Dr, Yoga Rm

Instructor Kerry Spear Kerry Spear Kerry Spear

Fee $90 $90 $90

Notes 10 classes 10 classes 10 classes

C

Yoga/Pilates: Focus on Alignment (min. 10 - max. 16)

Code Day/Dates ypfa-01 Wed, 1/16-3/20 Time 4:30-5:30pm

Address posture, mind/body awareness, strength, flexibility. Focus on deep breathing, strengthening abdominals, shoulder stabilizers, pelvic floor, back muscles and improving mobility. Wear comfortable athletic clothing and shoes.

Location Clark Center, S361

Instructor Andrea Saliba

Fee $90

Notes 10 classes

B I

Yoga/Pilates for Seniors (min 9 - max. 15)

Learn to move with greater comfort and ease! We will begin the process of rehabilitating harmful posture and movement habits, re-educating the nervous system, and restoring mobility and function...and it will be an enjoyable journey. The class incorporates the principles of yoga, Pilates and other movement therapies that allow you to move at your own pace. Bring a mat, blanket or beach towel, and low resistance exercise band (available at class for $8 each). The instructor is a physical therapist and certified yoga teacher with extensive Pilates teacher training.

v

Code Day/Dates yps-01 Thur, 1/24-3/21

Time 10:30-11:45am

Location SCRA, 875 Bowdoin

Instructor Tina Madison

Fee $90

Notes 9 classes

v "Chronic Condition Friendly" class

24 Health Improvement Program 650-723-9649

Where are HIP classes being offered Winter 2013?

At convenient locations on and off campus!

HIP is dedicated to offering classes that promote the health and fitness of faculty, staff, family, and retirees of Stanford University and Stanford Hospital & Clinics. Over 150 fitness classes are offered at convenient locations on and off campus, and more are being added all the time. Contact Jerrie Thurman at [email protected] We strive to make health education and physical activity convenient for everyone. Let us know if you want us to bring a class to your location. Contact [email protected]

Locations listed in HIP Schedule of classes Wellness on Wheels locations and Satellite HIP classes.

1. SHC & Main Entrance Fountain 2. HRP-Redood Bld. 3. MSOB: HIP Office 4. EH&S 5. Li Ka Shing Learning Ctr. 6. Alway Building 7. Clark Center, S361 8. Roble Studios 25, 42,52,57 & Pool 9. SLAC Arrillaga Recreation Center 10. 1050A Arastradero Rd 11. Tresidder Fitness Ctr. 12. SoM Sports Complex 13. 401 Quarry Road 14. Barnum Center 15. Green Library 16. 51 Vista Lane 17. Dohrmann Grove 18. Cobb Track 19. Arrillaga Rec Center- Gym, Studio, Bikes & Weight Room 20. Avery Aquatic Ctr., Baker Pool 21. Bonair Siding 22. SCRA Recreation Ctr. 23. Knight Management Ctr 24. 1070 Arastradero Rd. 25. Page Mill Rd. 26. California Ave. 27. 3160 Porter Dr. 28. Lorry Lokey Bldg 29. Bldg. 200 (History), Quad 30. Anesthesia Dept, SUH 31. Stanford University Press 32. Cubberly Education Bldg. 33. Bing Nursery School 34. Ford Center/Burnham Pavilion

Wellness On Wheels for Stanford

Wellness on Wheels brings Fitness and/or Healthy Living classes to your SU or SHC department! To learn more, contact the Health Improvement Program at [email protected]

13 29 3 12 6 5 7 28 16 23 8 11 29 17 15 14 32 34

18 19

4

20

21 23 33

26

30 9 22

The HIP office location: Medical School Office Building (MSOB) 1265 Welch Road, 3rd floor Stanford, CA 94305 Phone (650) 723-9649 · FAX (650) 498-4828 http://hip.stanford.edu

23 27 10 24

HIP REGISTRATION INFORMATION

HIP CLASS POLICIES ­ PLEASE NOTE! HIP reserves the right to cancel a class when the minimum number of registered participants for the class is not met (minimum variable by class). If you register on-line at the HIP Website (http://hip.stanford.edu) or if you register by mail you will receive a confirmation of enrollment by email. Fitness Classes: Fitness Class registration may be done online, by mail, or brought directly to the HIP office at MSOB, 3rd floor. If you need to switch a class, and space permits, HIP must be notified before the second week of class. No prorating of classes is allowed. No credits or refunds will be issued, unless the class is cancelled by HIP.

After completing the SHALA in 2013 you will receive the BeWell $20 discounted price for fitness classes. For more information visit http://bewell.stanford.edu.

Healthy Living Classes:

Click the Employee Incentive Program link.

24 hour advance cancellation notice required for credit. No credits or refunds will be issued for missed classes.

STAP FUNDS for University Staff - Not applicable for Group Fitness Classes All STAP Fund classes are indicated in class descriptions and have been approved by the University Benefits Department for STAP reimbursement. You are eligible if you are a regular staff member working 50% time or more (faculty, students, temporary employees, family members, retirees, or other non-staff university affiliates are not eligible). You must not have exceeded STAP limit of $800 per year (9/1- 8/31). According to University guidelines employees should obtain approval from their supervisor prior to using STAP funds. Educational Assistance (EA) Funds for Stanford Hospital and Clinic Employees - Not applicable for Group Fitness Classes All EA Fund classes are indicated in class descriptions and have been approved by Human Resources for reimbursement. Register and pay for your class with a check or credit card and you'll be reimbursed after class completion. The directions and reimbursement forms are on the website - http://hip.stanford.edu/classes/register REGISTRATION Secure credit card transaction available when registering online! 1. Register online at the HIP website http://hip.stanford.edu or fill out registration form below. 2. Please send your check (payable to Stanford University) and registration form to HIP at: on-campus ID mail code 5411 off-campus HIP, MSOB, 1265 Welch Rd, Mail Code 5411, Stanford, CA 94305-5411 PLEASE NOTE: HIP is located on the Third floor of the Medical School Office Building (MSOB)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Cut here and return this portion to HIP~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

WINTER CLASS REGISTRATION FORM

Campus Phone #: ______________________ Fax #: ________________________

Name: ____________________________________________ Male _____ Female _____

Staff ID #: ___________________________

(Required for University employees)

Department/Division: _________________________________ Mail Code: _________________ ____Faculty ____Univ Exempt Employee ____Univ Non-Exempt Employee ____SHC/LPCH ____Retiree ____Family of Staff ____Other 2013 Health Plan: ________________________________

E-mail: ____________________________________________ Home address, phone, and fax number if non-Stanford Employee:

___________________________________________________________________________________________________________________ PLEASE MAKE CHECK(S) PAYABLE TO STANFORD UNIVERSITY Class Name Class Code Amount ___________________________________________________________________________________________________________________ ___________________________________________________________________________________________________________________ ___________________________________________________________________________________________________________________

Information

26 pages

Report File (DMCA)

Our content is added by our users. We aim to remove reported files within 1 working day. Please use this link to notify us:

Report this file as copyright or inappropriate

1227336