Abdominal muscles weaken and lose shape due to past pregnancies, surgeries, sitting at a desk all day, being sedentary and poor posture. Learn a series of extremely effective exercises to quickly strengthen all four layers of abdominal, WITHOUT stressing back or neck joints and WITHOUT getting on the floor. Common abdominal exercises like crunches can place too much stress on back and neck joints.

Ever had a day where you can’t stop eating? Do you crave starches, snack foods, and sweets and find the more you eat, the more you want to eat? In this workshop, we will discuss a two week plan that will STOP your cravings (no kidding!), help you lose weight and help keep your insulin levels balanced. Overcoming carb cravings is not a matter of willpower but a matter of biology. Stop the vicious cycle of food craving and weight gain. No hype – just the facts.

Not everyone can be skinny, but EVERYONE can be stronger - even if you don’t get to the gym several times/week. You don’t need hours in the gym to build strength! Learn simple resistance band exercises to tone arms, back, hips, and legs—all while watching TV or listening to music. Discover how stronger muscles boost metabolism, protect bones, and make daily tasks easier. Gain practical tips to stay strong, fit, and functional for life. You will need a resistance band for class.

One night. One dance. And a whole lot of laughter. This isn't about perfect footwork—it's about having fun together! Whether you're total beginners or just looking to brush up with some fresh moves, this one-night class will take you from awkward side-steppers to confident dance floor darlings. No spotlight, no pressure—just a feel-good night with music, movement, and each other. *Couples only please.

This seminar will help participants acquire the strategies and prowess to protect themselves from attack situations that are common and unique to women. Students will learn preemptive tactics, escape maneuvers, verbal interventions, physical techniques, the effective use of self-defense devices and other counter-strike skill sets to quickly end an assault. A major emphasis will be placed on empowering the mind as the predominant tool to prevail in an attack. Students will become liberated from a “victim mentality” and will acquire the mindset of a confident victor. Come see for yourself the transformational impact of this seminar.