WELLNESS CLASSES FALL 2021 ONLINE AND STUDIO - Emerson Wellness
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YOGA AND PILATES
NUTRITION AND
WEIGHT LOSS
ESSENTRICS
FALL 2021 OSTEO PROGRAM
ONLINE AND STUDIO QIGONG
AND TAI CHI
WELLNESS SELF-DEFENSE
CLASSES MINDFULNESS
FOR MIND AND BODY
PARKINSON’S
Introducing NEW
Osteo Wellness Program! SENIOR FITNESS
See page 8 for more information.
STRESS
MANAGEMENT
NATURAL
THERAPIES
BABYSITTING
TRAINING
ACUPUNCTURE
MASSAGE
AND MUCH MORE…
2
INSIDE 3 FITNESS/
MOVEMENT
THIS
ISSUE The Steinberg Wellness Center for Mind and Body is home to
13 EXERCISE/
a wide range of classes and programs designed to keep you and
PROGRAMS FOR
your family healthy. There is something for everyone, whether
SPECIAL
CONDITIONS you’re looking to get fit, reduce stress or gain control of your
health naturally.
14 INFANT &
CHILD CARE Safe Together
In accordance with CDC guidance, masks are required for all in-person
14 KIDS & TEENS attendees regardless of vaccination status. In addition, we will be limiting
class size to allow for proper distancing, and of course our enhanced
cleaning protocols for our studios and offices will continue. Your safety is
14 NATURAL
our priority.
THERAPIES
15 NUTRITION AND
Studio and Online Classes
Some classes are offered both Online and in the Studio. When registering,
WEIGHT LOSS
please be sure to select either the Online class or the Studio class. For
example, you would register for either Dance Fitness (Online) or Dance
15 PREGNANCY &
Fitness (Studio).
CHILDBIRTH
Insurance
16 SELF-HELP/
Some insurance plans provide fitness and wellness reimbursement
SUPPORT/
benefits. Contact your insurance provider for more information.
LEARNING
Discount
17 SPORTS
We offer a 10% discount to those 65 or older for some classes (exclusions
PERFORMANCE
apply as noted). No discount for one-day programs.
17 STRESS
Payment and Refund Policy
MANAGEMENT
• Preregistration and payment required in advance of the class.
If paying by check, please make it payable to Emerson Hospital.
19 PRIVATE
INTEGRATIVE • Because our classes are supported totally by fees, refunds are not given.
THERAPIES/PRIVATE • No discount, transfer, refund or credit if student is unable to attend all
COACHING/ classes.
TRAINING • No make-up classes.
Cancellation Policy
James Street, MD, PhD The Steinberg Wellness Center reserves the right to cancel any program
Medical Director due to low enrollment or inclement weather. You will be notified if a class
is cancelled.
Patti Salvatore, Director
Questions?
Contact us at EmersonWellness@emersonhosp.org or call 978-287-3777.
Classes are held at
310 Baker Ave, Concord,
unless otherwise noted.
For complete class descriptions or to register, visit
Emerson Hospital is an approved
provider of Continuing Nursing
EmersonWellness.org
Education by ANA-MA, an
accredited approver by the Times and dates subject to change. Please check the website for up-to-date schedules
American Nurses Credentialing
Center’s Commission on
and cancellations.
Accreditation.
For more info or to register, visit EmersonWellness.org or call 978-287-3777 3
FITNESS/MOVEMENT abdomen and pelvic floor. Learn to
bring these changes to walking for
shoes. Instructor: Shirley Lynch, MS,
OT, OTR, CLMT
continued benefit throughout your • Sunday, September 19, 1:00–3:00 pm
Aston® Kinetics: day. Wear comfortable clothing. Bring
Reclaim Your Natural Posture a bath towel, bed pillow and yoga • $47; not eligible for discounts
and Movement: Relieve Aching mat. Instructor: Shirley Lynch, MS,
Neck, Back, Shoulders, and OT, OTR, CLMT Dance Fitness: The Nia
Arms Workshop (Online) • Sunday, October 24, 1:00–3:00 pm Technique® (Studio or Online)
Our bodies often experience postural • $47; not eligible for discounts Get fit, lose weight, strengthen and
change as a result of repetitive strain, condition, de-stress and have fun! A
injury, surgery, illness, life stress and powerful fusion of dance, martial
other conditions. Aston Kinetics offers Aston® Kinetics: Walking for arts, and mindfulness, Nia is a
a unique approach for reclaiming your Total Fitness Workshop (Studio) holistic movement and wellness
natural postural alignment and When we put our attention to walking it practice addressing body, mind and
introduces you to a new way of moving can enhance our vitality, coordination, soul. Nia is for everybody, regardless
and using your body for increased balance, muscle tone, and our felt of age, health or fitness level. Using a
comfort and mobility in everyday and sense of well-being. When walking really system of 52 simple moves, each
specialized activities. Learn effective fits our body, it acts as self-massage Nia workout delivers low-impact,
ways to release tension held in your for relieving unnecessary held tension. full-body conditioning leaving you
neck, shoulders, arms and back, and Aston Kinetics introduces you to a new energized, mentally clear and
movements designed to improve physically and emotionally balanced.
way of moving for increased balance,
Practiced barefoot. Nia is for every
posture, exercises to create healthy comfort and ease in everyday activities.
person who desires to discover,
balanced tone throughout your body, Discover effective ways to release tension explore, unleash and enhance their
and how to bring these changes to held in your arms, legs, and back, individual potential to live in a strong
activities such as your fitness learn movements designed to improve and healthy body. Instructor: Susanne
workout, lifting, reaching, and working your posture, exercises to build and Liebich, Certified Nia® Black Belt,
on a computer. Wear comfortable balance tone throughout your whole Stott Pilates®
clothing, and have a large bath towel, body, and how to bring these changes
bed pillow and 1-2lb weight and/or a into walking and other activities. The • Thursdays, 4:30–5:30 pm
yellow theraband for use during class. first 90 minutes will be taught in the begins September 9*
Instructor: Shirley Lynch, MS, OT, studio, then we go outside to apply and October 21*
OTR, CLMT the changes and put your new body • $102 for a 6-week session
• Sunday, December 12, 1:00–3:00 pm into action during a walking clinic. *Register for either STUDIO or
Wear clothing comfortable and walking ONLINE class
• $47; not eligible for discounts
Aston® Kinetics: Toning the
Abdomen & Pelvic Floor
Workshop (Studio)
Learn new and effective ways of toning
abdominal and pelvic floor muscles
for increased postural support. Aston
Kinetics, a specialized system of
exercise and movement education,
teaches exercises that release overly
tight muscles, improve postural
alignment, and build strength and
flexibility. The Aston fitness sequence
develops core support in your optimal
alignment, avoiding the “toning in”
or reinforcement of poor postural and
movement habits. Learn to recycle
gravity to work with you to create
balanced muscle tone in your legs,
4
NEW Fitness Kickstart (Studio)
ESSENTRICS™ This (Re)Introduction to exercise
Developed by Miranda Esmonde-White, with seated and standing options,
author of Forever Painless and Aging emphasizes form and building overall
Backwards, and creator of the long-running fitness through cardiovascular and
PBS fitness show, Classical Stretch. A diverse muscular strength, endurance and
music playlist accompanies each routine mobility. Equipment provided
creating a fun, positive environment. You’ll leave feeling during class. Space is limited.
rebalanced, elongated and strong! Classes are done in bare Instructor: Rhonda Hamer,
feet or sticky socks. Wear comfortable clothing; bring yoga Certified Personal Trainer; Senior
mat and large towel. Instructor: Severina Gates, Advanced Fitness Specialist; Functional Aging
Certified Level 4 Essentrics, trained by and featured on PBS Specialist; National Posture
with Miranda Esmonde-White Institute Posture Specialist
Class meets twice a week
Essentrics Restore, Release & Rebalance • Tuesdays and Thursdays,
(Studio or Online) 12:00–12:45 pm
A full-body exercise program designed to help you slowly begins September 7
build strength, flexibility and mobility, and reawaken the and October 19
power of your 650 muscles. Designed for those new or • $199 for a 6-week, 12-class
returning to exercise, have slightly limited mobility, stiffness session; not eligible for
and chronic aches and pains. Ideal for athletes looking to discounts
stretch, and for all ages and abilities looking for a gentle,
slow-tempo class. Involves some floor work.
Gentle Pilates Core Awareness
Studio Only (Studio)
• Tuesdays, 10:30–11:30 am This class uses Pilates exercises to
begins September 7, October 12 and November 16 engage your core, which helps to
support the spine and to strengthen
Online Only
the muscles in your body and stabilize
• Wednesdays, 10:30–11:30 am
the joints surrounded by those
begins September 8, October 13 and November 17
muscles. And by including basic
• $102 for a 5-week session yoga stretches and poses, we focus
on stretching and lengthening the
Essentrics Stretch & Tone (Studio) muscles to help you achieve better
A unique full-body workout that strengthens and lengthens overall flexibility. A great class for
your muscles simultaneously for a lean, toned and flexible beginners or for people who want to
body, resulting in longer, leaner, stronger muscles without move at a slower pace than a regular
Pilates or yoga class and learn better
using weights. A moderately-paced class, ideal for beginners
body awareness throughout the
or non-beginners who are active, healthy and fully mobile.
moves. Instructor: Lori Seymour,
Studio Only SCW Certified Pilates, Yoga,
• Tuesdays, 11:45 am–12:45 pm Personal Trainer
begins September 7, October 12 and November 16 • Mondays 9:30–10:30am
• $102 for a 5-week session begins September 13
and November 1
• $102 for a 6-week session
For more info or to register, visit EmersonWellness.org or call 978-287-3777 5
NEW Gentle Movement for Seniors: Sustainable Exercise for NEW Roll & Stretch (Studio)
Lifelong Fitness (Studio or Online) Release tightness and tension in
As we age, it’s important to explore exercise that will sustain our the body and feel oh-so-good after!
Stretching regularly can improve
health and keep us moving for the rest of our lives. Instead of diminishing mobility and decrease the risk of
movement, this class amplifies range of motion while integrating injury. Class moves at a relaxed pace,
modifications for common age-related mobility issues such as shoulder, taking time to find and target tight
knee and hip restrictions and arthritis. This is a gentler version of the areas and work these areas gently.
Strength, Balance and Flexibility for Seniors class (see page 6). The class Not recommended for people with
osteoporosis. Participants should
includes seated mobility stretch, strengthening exercises for limbs be able to move about on the floor
and core and standing balance exercises. The slower pace allows older easily. Bring yoga mat. All equipment
students or those who are just coming back to exercise to feel more provided during class. Space is
energized, less pain and more confidence in their bodies. limited. Instructor: Rhonda Hamer,
Equipment provided for studio classes. Online classes require pair of Certified Personal Trainer; Senior
small weights or toning balls (1, 2 or 3lb) and flexband. Instructor: Fitness Specialist; Functional Aging
Specialist; National Posture
Susanne Liebich, Certified, Moving to Heal®, Nia® Black Belt, Stott Pilates® Institute Posture Specialist
• Mondays, 12:30–1:30 pm • Thursdays, 10:30–11:30 am
• 5-week session begins September 13* begins September 9 and
• 6-week session begins October 25* November 4
• $85 for a 5-week session • $152 for an 8-week session;
not eligible for discounts
• $102 for a 6-week session
*Register for either STUDIO class or ONLINE class
Qigong/Tai Chi Combination
(Studio or Online)
NEW Living & Moving with Osteoporosis (Studio or Online) A combination of qigong and tai
See Osteo Wellness Program on page 8 chi exercises that includes the
therapeutic 36 qigong form that
Pilates for Strong Bones & Muscles (Studio or Online) works the whole body-mind, basic
stances, the 8 form (a primitive tai
See Osteo Wellness Program on page 9 chi form), tai chi elements, tai chi
walking and more. Promote
health and healing through breath
QIGONG
▲
awareness, mindful concentration,
stances and gentle rhythmic
Qigong All Levels Qigong for Seniors (Studio) movement. This workout helps to
improve circulation, hydrate tissues
(Studio or Online) The gentle, fluid movements of and joints and strengthen tissues
Qigong (pronounced chee gong) qigong train the mind to direct and bones. For all ages and abilities.
integrates gentle physical postures, the body’s energy, or chi, to any Instructor: Pam Vlahakis, Certified
breathing techniques and part of the body, helping to Qigong; Certified in Tai Chi by
focused intentions to reduce Dr. Aihan Kuhn, internationally
improve balance and blood renowned doctor of natural medicine
stress, strengthen and stretch pressure, build strength, increase
the body, build stamina and Online Only
increase vitality and mental clarity. range of motion and flexibility, • Wednesdays, 4:15–5:15 pm
Instructor: Ming Wu, PhD enhance endurance and reduce begins September 8
stress. Instructor: Carolyn Studio or Online
• Wednesdays, 10:30–11:30 am McDonald, Certified Qigong • Wednesdays, 4:15–5:15 pm
begins September 8* and begins October 20* and
November 3* • Mondays, 11:00 am–12:00 pm December 8*
begins September 13 and
• $128 for an 8-week session • $102 for a 6-week session
November 1
*Register for either STUDIO class *Register for either STUDIO class
or ONLINE class • $102 for a 6-week session or ONLINE class
6
Self-Defense for Adults, Strength, Balance & Flexibility
Teens & Children (Studio) for Seniors (Studio or Online)
Learn practical and effective A total body workout with a
physical and verbal techniques focus on strengthening the
for self-defense in these ongoing core and limbs while amplifying
Japanese martial arts classes. the body’s movement through
stretch, improving overall
For returning students, each
balance, posture, muscle tone
session builds on the prior one;
and mobility. By learning how to
beginners can start at any session. move the body in a healthy way,
Instructors are from the one can reduce pain, improve
Concord Self-Defense Academy. body awareness, avoid injury
• $165 for a 10–week session and reinforce proper movement
principles. Class begins in a
• $275 for both jujitsu and karate
chair to freely move every part
(for returning students only)
the body and then transitions to
or standing weight bearing exercise
• 20% discount for additional to improve bone and muscle
family members strength. Through a blend of
Attend one trial class with no Self-Defense for Teens & yoga, Pilates, dance stretch,
commitment; call for details. Adults (Studio) martial arts, strength training
Taught by fifth-degree black belt and breath work, students
instructors, this unique seminar achieve overall health and
Seirenkai Jujitsu
for teens and adults focuses on wellness and improved range
Instructors: Len and Johanna
hands-on self-defense techniques, of motion. Bring yoga mat.
Glazer, 5th Degree Black Belts, Equipment provided during
strategies and tips for staying
Seirenkai Karate and 4th Degree studio classes. Online classes
safe. The class is appropriate
Black Belts, Seirenkai Jujitsu require pair of small weights or
for those who are starting to
• Begins Sunday, September 12 become more independent, toning balls (1, 2 or 3 lb) and
including teens who are walking, flexbands. For a gentler class,
• Youth jujitsu
biking or driving places on their register for Gentle Movement
(elementary to middle school)
own. During the seminar, for Seniors: Sustainable
2:00–3:00 pm
instructors will teach techniques Exercise for Lifelong Fitness
• High school to adult jujitsu and strategies to keep participants (see page 5). Instructor: Susanne
3:30–5:00 pm safe and demonstrate ways to Liebich, Certified Nia® Black
escape from common attacks, Belt, Stott Pilates®
Seirenkai Karate while helping to build confidence.
Instructors: Len and Johanna • Wednesdays, 1:30–2:30 pm
(middle school to adult)
Instructor: Stephen Lisauskas, Glazer, 5th Degree Black Belts, • 6-week sessions begin
fifth-degree black belt, Seirenkai Seirenkai Karate and 4th Degree September 8* and October 20*
Karate and Seirenkai Jujitsu Black Belts, Seirenkai Jujitsu • $102 for a 6-week session
Concord Self-Defense Academy
• Begins Thursday, September 16 *Register for either STUDIO class
7:45–9:15 pm • Wednesday, October 20,
or ONLINE class
7:30–9:30 pm
• $49; not eligible for discounts
For more info or to register, visit EmersonWellness.org or call 978-287-3777 7
TAI CHI
▲
Tai Chi Intermediate & NEW Tai Chi: The Perfect
Advanced/Long Form (Studio) Exercise (Studio)
Qigong/Tai Chi Combination Tai chi strengthens the legs and Come discover why Tai Chi has
See Qigong on page 5 improves balance. Posture and been called the perfect exercise
flexibility in the joints are and can be practiced for a
Tai Chi Beginner/Long Form improved, so you can stand and lifetime. Designed for new and
(Studio) move with less effort. The slow experienced students, learn and
Tai Chi, an ancient Chinese shifting of weight from leg to practice the fundamental elements,
martial art, achieves therapeutic patterns and whole-body
leg helps the circulation of
movements of Tai Chi. Evidence
benefits such as pain relief, blood through the body, improving
has shown that these movements
and improves balance, posture, heart health. The quality of increase blood and chi flow
breathing, mood, concentration, relaxation in tai chi, as you through the entire body, lubricate
energy and overall strength. This move through the sequence of joints, enhance flexibility and
traditional Yang Style Tai Chi Long 108 postures, helps to regulate balance, promote calm and
Form has 108 movements and the flow of your internal energy, relieve stress. No experience,
provides a wonderful physical your qi, through your whole fitness level or special equipment
workout and thorough stretching body, nourishing the health of is needed to benefit the body
of all ligaments and sinews. your internal organs. Instructor: and mind through Tai Chi, often
Instructor: Ming Wu, PhD, Ming Wu, PhD, Certified Tai Chi called meditation in motion.
Certified Tai Chi Master Master Wear loose and comfortable
clothing and bring only the
• Thursdays, 6:30–7:30 pm • Thursdays, 5:30–6:30 pm intention to improve your health
begins September 9 and begins September 9 and and to leave class relaxed and
November 4 November 4 energized. Instructor: Nonny
• $128 for an 8-week session • $128 for an 8-week session Levy, LICSW, Certified Tai Chi
• Thursdays, 10:00–11:00 am
Tai Chi for Seniors (Studio) begins September 9 and
Learn a modified version of October 21
the Yang style short form, 18 • $102 for a 6-week session
positions that can be managed
by anyone. The philosophy is
Private Tai Chi Classes
to enjoy the movements and
Private one-on-one Tai Chi
reach the relaxed point where it
training provides you with the
becomes a form of meditation.
opportunity to work at a slower
Instructor: Judith Welsh,
or more accelerated pace,
Certified Tai Chi allowing the instructor to fine-
• Tuesdays, 11:00 am–12:00 pm tune the technique, depending
begins September 7 and on your ability and interest.
October 19 Personal questions and specific
• $102 for a 6-week session issues can also be addressed.
Instructor: Nonny Levy, LICSW,
Certified Tai Chi
• For an appointment, call
978-287-3777.
8
NEW OSTEO WELLNESS PROGRAM at the
Empowering you to manage Osteoporosis and Osteopenia
More than 50 million people have osteoporosis/low bone mass. Osteoporosis leads to a fracture in
one in two women, and one in four men. Fractures are a result of weak bones and a loss of
muscle mass, strength, balance and agility. Our program follows evidence-based exercises that help
you improve bone density, general strength, flexibility and balance.
Students learn appropriate exercises and receive body mechanics training as well as diet and nutrition
education. All equipment is provided during studio classes. Just bring your exercise mat and be ready
to move better and get stronger!
Medical Director, Steinberg Wellness Center
James Street, MD, PhD
Instructors
• Tami DeAngelis, PT, DPT, GCS
• Rhonda Hamer, American Council on Exercise Certified Personal Trainer; Senior Fitness Specialist;
Functional Aging Specialist; National Posture Institute Posture Specialist; National Academy of
Sports Medicine Certified Nutrition Coach
• Susanne Liebich, Certified, Moving to Heal®, Stott Pilates®, Nia Black Belt®, Total Barre®
• Laraine Lippincott, CYT, specializing in therapeutic movement for bone health; featured on Chronicle
• Katie Wadland, PT, DPT, GCS
NEW Living & Moving with Osteoporosis Class meets twice a week (Studio or Online)
(Studio or Online) • Tuesdays and Thursdays, 1:00–2:00 pm
Picking up children, carrying groceries, driving, begins September 7* and November 2*
maybe a little dancing. For all the things we do each • $320 for an 8-week, 16-class session;
day, this class provides exercises that support and not eligible for discounts
replicate daily movements for those with osteoporosis *Register for either STUDIO class or ONLINE class
and osteopenia including movements to avoid and
modify. The class is appropriate for various fitness or
levels and modifiable for all. Studies from the
Class meets once a week (Studio Only)
Harvard Medical School have shown that resistance,
weight-bearing and impact exercises help to build • Saturdays, 9:30-11:15 am
bone density. For those with osteoporosis begins September 11 and November 6
and osteopenia, it’s crucial to learn the best ways to • $320 for an 8-week session;
move to avoid fractures and injury. Through strength not eligible for discounts
exercises, we increase muscle mass, making it easier
to maintain good posture and balance and reduce NOTE: Those with previous fractures,
the risk of falls. Classes include bone-healthy experiencing pain or in need of rehabilitative
nutrition tips. Bring exercise mat. Equipment movements may wish to consider attending
provided during studio classes. Online classes require the Strong Bones, Strong Life class.
weights, 5-lb leg cuffs, tubing and exercise balls.
Instructor: Rhonda Hamer
For more info or to register, visit EmersonWellness.org or call 978-287-3777 9
Steinberg Wellness Center for Mind and Body
NEW Strong Bones, Strong Life (Studio or Online) Pilates for Strong Bones &
Led by a physical therapist, this class is designed for those Muscles (Studio or Online)
with or at risk for osteoporosis. Derived from evidence-based Why Pilates? Think better posture,
research in the field of osteoporosis, the 8-week class includes stronger body, improved balance
a comprehensive approach for whole-body strengthening, and alignment and deeper breath.
postural education, fall prevention and flexibility exercises. By integrating movement with
Bring exercise mat. Equipment provided during studio classes. breath, Pilates helps students walk
Online classes require weights, therabands, exercise balls and a and sit taller, more confidently and
balance pad (optional). Instructors: Tami DeAngelis, PT, DPT, with more body awareness. Better
GCS and Katie Wadland, PT, DPT, GCS posture results in less back pain
Studio and less chance for injury due to
• Wednesdays, 10:00–11:00 am falls or imbalances in the body.
begins September 8 and November 3 Mind-body movement enhances
• $175 for an 8-week session; neuroplasticity in the brain, which
not eligible for discounts enhances brain function as we age.
Online Add weight bearing exercise including
• Mondays, 1:00–2:00 pm standing, balancing, shifting plus
begins September 13 and November 8 resistance bands and weights to
• $175 for an 8-week session; improve muscle tone, and you
not eligible for discounts have the workings of a total body
strength class. Exercises alternate
between standing and laying or
NEW How to Safely Strengthen Bones with Therapeutic seated on the mat, and are integrated
Stretches & Simple Yoga Postures Workshop (Online) with Stott Pilates® principles to
Good alignment is important to maintain the strength and lengthen the torso, enhance
integrity of our bones. New research shows that you can cardiovascular system through
improve bone density significantly in the spine, hips and femur systemic breath work and strengthen
with simple but effective yoga postures when practiced with core muscles. Bring exercise mat.
correct alignment. Learn the yoga-way of sitting, standing Equipment provided during studio
and bending down to prevent weakening of bones. We learn classes. Online classes require 2 toning
practice several easy and effective stretches and movements balls or hand weights (1 to 3lb)
that can be done throughout the day to counteract the flexband and 10” mini stability ball.
weakening of bones and build bone strength. Finally, we Instructor: Susanne Liebich, Certified
learn a full array of balance postures with several variations so Stott Pilates
you can strengthen your balancing muscles as you strengthen
bones. Learn how yoga is a remedy for osteoporosis, osteopenia • Thursdays, 9:15–10:15 am
and preventing bone deterioration, as it safely stresses bone begins September 9* and
without impact. Instructor: Laraine Lippincott, CYT October 21*
• Saturdays, 1:00–2:30 pm • $102 for a 6-week session
September 25 or November 13 *Register for either STUDIO class or
• $39; not eligible for discounts ONLINE class10
YOGA
▲
Yoga for Building Bones • Wednesdays, 10:00–11:15 am
(Online) begins August 25, October 6
New research from Harvard and November 17 15 Back-Friendly Poses &
Medical School shows you or Stretches for Managing Back Pain
can improve bone density • Saturdays, 10:00–11:15 am Workshop (Online)
begins August 28, October 9 Learn 15 easy poses and stretches
significantly in the spine, hips
and November 20 that are back-friendly and can help
and femur with simple but
• $102 for a 6-week session ease and prevent back pain. Master
effective postures when practiced
the seven movements of the spine
with correct alignment. Includes
that you can practice every day,
three variations for each Coming this fall as well as how to: Stretch and
posture while integrating NEW Preventing & Treating strengthen legs, hips and lower back
therapeutic breathwork, Osteoporosis muscles to release chronic tightness
meditation, balance work and Free Lecture with Dr. DeLuca and increase flexibility of the spine;
heart openers into the practice. Rheumatologist Pamela DeLuca, strengthen core to increase spinal
Not only do you strengthen your stability; and practice diaphragmatic
MD, explores steps you can
breathing to understand the
bones and physical body, but also take to reduce your risk of
mechanics of the breath and how it
cultivate a sense of well-being osteoporosis, and if you already
contributes to both core stability and
by calming the mind, deepening have osteoporosis, available
releasing and lengthening the spine.
treatment plans to slow—or
the breath, and engaging in Researchers at the National Institutes
even stop—the bones from of Health found that yoga is as effective
positive affirmations and a
getting weaker. Question and as standard physical therapy for
powerful meditative practice answer period to follow.
throughout the class. No prior treating moderate to severe chronic
• Visit EmersonWellness.org low back pain. And clinical guidelines
yoga experience necessary. for schedule and to register released by the American College of
Instructor: Laraine Lippincott, CYT for this free lecture. Physicians recommend yoga as a
first step to treat chronic low back
pain. While you’re managing back
pain, you diminish stress, strengthen
immunity and increase overall
well-being. Printed guidelines are
emailed following the class. You need
to be able to lie on your back (with a
cushion under the knees for support,
and/or a folded towel under the
head for support, if needed). It’s
suggested you avoid yoga if you have
certain back problems, such as a
spinal fracture or a herniated disc.
Instructor: Laraine Lippincott, CYT
• Saturday, 1:00–2:30 pm
• September 18, October 16
or December 4
• $39; not eligible for discountsFor more info or to register, visit EmersonWellness.org or call 978-287-3777 11
NEW Focus on Breathing Gentle Yoga (Online) tuning into your body and
with Gentle Yoga: Gateway (as seen on Chronicle) breath with restorative yoga.
to Relaxation, Resilience & This class not only relaxes and This yoga practice can provide
Repose Workshop (Online) calms you, but also rejuvenates a really beautiful end to a busy
”Breathing and yoga exercises and revitalizes your energy. day. Suitable for all, including
bring energy, transforming the Laraine considers yoga those new to yoga, and those
body from matter into energy,” “meditation in motion,” and leads interested in a meditative practice.
says Vanda Scaravelli in her students to a place of comfort, Instructor: Karyn Force, CYT
book Awakening the Spine. As we ease and stability with simple • Thursdays, 6:30–7:30 pm
navigate life’s challenges, yet effective alignment-based begins September 9 and
we need tools to help find postures, rhythmic movement, October 21
equanimity and inner repose. breathwork, positive affirmations,
and a powerful meditative • $102 for a 6-week session
In yoga, breath is a guiding
intelligence that restores the practice. Several variations are
flow of life force within the body offered for each posture so that NEW Gentle Yoga with Energy
by activating the energy that it’s accessible to all: The new Balancing Workshop (Online)
runs along the spine. Learn five student of yoga, those with a This gentle yoga practice helps
tight body, stiffness, injury to deeply heal and nurture all
yogic breaths and how they can
or recovering from illness or systems of the body while
be used to relieve anxiety, calm
surgery, and anyone seeking to un-doing tension. In this workshop,
and balance the nervous system,
cultivate a sense of equanimity we combine gentle postures and
restore energy and vitality and
and well-being. Core strengthening movements with ancient yogic
soothe the spirit. We then apply
and balance poses are included techniques such as three-part
these breaths while practicing
in every class. No prior yoga
some gentle yoga postures. Also breath (expanding the lungs
experience is necessary.
included are breathing techniques in connection with the spine),
Instructor: Laraine Lippincott,
that assist you in subduing and positive affirmations of the
CYT, featured on Chronicle
moments of stress and aid seven chakras (energy centers
in the defeat of insomnia. The • Fridays, 10:00–11:15 am of the body) to bring greater
workshop ends with a guided begins September 17, October vitality, calm, and well-being. The
meditation/relaxation, which 29 and December 17 workshop ends with a guided
activates the parasympathetic • $102 for a 6-week session meditation/relaxation, which
nervous system to reduce stress activates the parasympathetic
hormones and deeply heal all Gentle & Restorative Yoga nervous system to reduce stress
systems of the body as balance (Studio) hormones and deeply heal all
is re-established. You must be An evening practice is wonderful systems of the body as balance
able to lie on your back and on for calming the mind and is re-established. You must be
your stomach (with the support preparing your body for deep rest. able to lie on your back and on
and cushioning of blankets and Give yourself the gift and the your stomach (with the support
bolsters, if needed). Instructor: downtime needed to quiet the and cushioning of blankets and
Laraine Lippincott, CYT mind, calm the nervous system bolsters, if needed). Instructor:
• Saturday, 1:00–2:30 pm and find a sense of peace. Warm Laraine Lippincott, CYT
up muscles, build strength and
• September 11, October 30 or gain flexibility with gentle yoga • Saturday, October 23,
December 11 and breath work. End the practice 1:00–2:30 pm
• $39; not eligible for discounts by simply slowing down and • $39; not eligible for discounts12
Healthy Neck & Shoulders (Studio & Online) Shake Your Soul Yoga® (Studio)
Ease neck and shoulder tension and prevent it from This yoga dance is a fun and joyous movement practice
coming back with specific stretches designed to designed to relax your nervous system and energize
strengthen, stabilize and release tension. Promote a
your body–a great cardiovascular workout. You will
healthy neck and shoulders while we strengthen and
tone the arms and upper body, improve posture and move to world music as you connect to your own sense
increase mobility. Exercises alternate between standing, of how your body wants to move. Wear comfortable
laying or seated on the mat, and incorporate Yogic clothing. Instructor: Molly Delehey, Certified Shake
principles, breathing and alignment techniques. Your Soul Yoga
Instructor: Karyn Force, CYT
• Fridays, 7:00–8:00 pm
• Thursdays, 5:30–6:30 pm begins September 24 and October 22
begins September 9* and October 21*
• $102 for a 6-week session • $68 for a 4-week session
*Register for either STUDIO class or ONLINE class
Yoga & Meditation (Studio or Online)
Neck & Shoulder Mobility Yoga Workshop (Studio) This class restores balance and harmony by eliciting
Do you find yourself hunched over your phone, computer the relaxation response and quieting the mind. It creates
or desk? Do you feel tight, sore, experience limited awareness through gentle postures, mindful movement
mobility, headaches or TMJ? Upper body neck and and breathing exercises. Improve flexibility and strength
shoulder tension can be so chronic that it starts to feel while relieving stress and tension. Includes Ayurvedic
normal. Learn unique and memorable stretches healing meditation techniques. Not for expectant mothers.
to relieve neck and shoulder pain and tightness, and
Bring yoga mat. Instructor: Pam Vlahakis, CYT
immunize yourself from that hunched over posture.
We’ll also explore breath work to melt tension and Online only
bring about a calm and peaceful heart. You’ll leave with • Wednesdays, 5:30–6:45 pm
a good sense of that great posture that lives within begins September 8
us all and how to find it through your daily life. For all
ages and abilities. Bring yoga mat. Instructor: John Studio & Online
Calabria, CYT • Wednesdays, 5:30–6:45 pm
• Saturday, October 2 or November 6, begins October 20* and December 8*
1:00–2:30 pm • $102 for a 6-week session
• $39; not eligible for discounts *Register for either STUDIO class or ONLINE class
NEW Restorative Yoga – NEW Yoga Nidra for Stress Management
The Art of Undoing Workshop (Studio) (Online)
Begin your weekend with a calm state of body and mind. Discover how Yoga Nidra practice can help calm the
Restorative yoga is a great balance to our fast lifestyle, a anxiety and stress in your life, manage chronic pain,
chance to slow down, rest and renew. A quiet, gentle
yoga practice that uses props to fully support your energize and nourish you, and relax your nervous
body helping layers of tension melt away as we practice system, allowing rest and recovery. Lie down, close
the art of undoing. Increase mind/body awareness, your eyes and listen as the instructure guides you on a
reduce stress and embody serenity as you explore a relaxing journey. Instructor: Clare Harlow, Divine Sleep®
state of relaxation in which there is no movement, no Yoga Nidra Graduate and Guide
effort and the mind is still. Learn poses you can do at
home to keep your body, mind and emotions balanced. • Mondays, 5:30–6:45 pm
Perfect for beginners and those who have yoga begins September 13 and November 1
experience. Instructor: Karyn Force, CYT
• $68 for a 4-week session
• Sunday, October 3
or November 14, 10:00 am–12:00 pm
• $39; not eligible for discountsFor more info or to register, visit EmersonWellness.org or call 978-287-3777 13
Yoga for Building Bones (Online)
See Osteo Wellness Program on EXERCISE/PROGRAMS
page 10 FOR SPECIAL CONDITIONS
NEW Yoga Stretching & Aphasia Conversation Group (Online)
Strengthening for Happy Hips This online group provides an opportunity for those with aphasia
Workshop (Online) to work on their communication skills in a fun and supportive
Do you suffer from discomfort group environment. Instructor: Brenda Lovette, MS, CCC-SLP
and stiffness in your hips? Hips
• Tuesdays, 1:00–2:00 pm
are not only the most powerful
September 14, 28, October 12, 26, November 9 and 23
muscle group in the body but
also the most complex. Anyone • $200 for 6 sessions
who sits for long periods of • For more information or to register,
time, but also cyclists, rowers visit www.emersonhospital.org/aphasia or call 978-287-8962.
and runners, can suffer from
tight hips, hamstrings (backs of
thighs), IT band (outer thigh), Parkinson’s Movement: Dance for PD®
and adductors (inner thigh). Healing Movement to Music for Parkinson’s & Movement-
Tightness in these areas can Related Disorders (Studio & Online)
cause weakness in other muscles, The internationally-acclaimed, research-backed Dance for PD®
such as the glutes, which can
program, founded in 2001, offers specialized dance classes to people
strain the outer hip and create
with Parkinson’s and their caregivers in over 300 communities
imbalances in the spine, low
around the world. Students experience the joys and benefits of
back and pelvis. Discover simple
dance while creatively addressing symptom-specific concerns
yoga stretches and postures to
related to balance, cognition, motor skill, depression and physical
ease tight hips and awaken the
confidence. The program, called “the gold standard for how a
hip stabilizers, building greater
performing arts organization can make an extraordinary contribution
strength, mobility and flexibility
to health and wellness” [Renee Fleming], uses dance to empower
in the hip joint as well as
students to explore movement and music in ways that are refreshing,
balance throughout the body. We
enjoyable, stimulating and creative. A recent study in Brain
will be lying on the floor, seated
Sciences shows that participation in a weekly Dance for PD class
in chairs, seated on the floor
with folded blankets underneath, effectively slowed both motor and non-motor Parkinson’s symptoms
and on all fours, and standing. over a period of three years. Dance for PD has been featured in
Please note that if you have hip The New York Times, NPR, USA Today, NBC, and other major
bursitis, a labral tear or other hip networks. Instructor: Susanne Liebich, the first Certified Dance for
injuries, you should consult with PD teacher in Massachusetts
your physician first. Instructor: • Thursdays, 10:30–11:30 am
Laraine Lippincott, CYT
• 6-week session begins September 9* and October 21*
• Saturday, October 9
1:00–2:30 pm • $102 for a 6-week session
• $39; not eligible for discounts *Register for either STUDIO class or ONLINE class14
INFANT & CHILD CARE NATURAL
For information and to register for the following prenatal childbirth THERAPIES
classes, please visit EmersonWellness.org.
Facial Rejuvenating
Infant Care Acupuncture: Natural
Alternative to Botox®
Infant CPR Anytime® This treatment works from the
outside in, providing a beautiful,
glowing complexion by
KIDS & TEENS encouraging your body to
Babysitting Training for Ages 10–15 (Studio) produce more collagen – the
One-day class covers everything you need to know to be a great layer of skin that makes your
babysitter! Covers first aid for scrapes, bites, poison, choking, complexion appear firm, plump
burns and when to call 911. CPR not covered. A certificate is and youthful. Because facial
awarded upon completion. Bring lunch, snack and baby-sized doll acupuncture helps to bring
or stuffed animal to learn diapering. Instructor: Jeri Ravis, RN collagen to your face, it works
• Saturday, 9:00 am–1:00 pm as a natural anti-aging treatment.
September 18, October 23, November 13 and December 11 Fine needles break the skin’s
• $65; not eligible for discounts barrier and triggers the body’s
natural healing response.
With all the little microtrauma,
Children’s Seirenkai Jujitsu (Elementary to Middle School) the body needs to repair with
See Self-Defense for Adults, Teens & Children on page 6 protein, and that protein is
collagen. Practitioner: Vivien
GirlPower! A Bridge to Empowerment Zhang, Licensed Acupuncturist,
A Workshop for Girls 11–13 (Studio) Certified Herbalist
Be together with other girls in a fun and supportive environment!
For more information or to
Become part of a weekly tribe of girls who will have a chance to
schedule an appointment,
get to know each other outside the classroom, sports and other call 978-287-3777, or email
structured activities. As girls approach the teen years, often their us at EmersonWellness@
sense of self diminishes in order to become part of the intense emersonhosp.org.
social dynamics of the middle school years. For three consecutive
weeks, girls will bond over expressive movement, lively circle
discussion and honest journaling with a different theme each
week relevant to their ages. Art and creative projects round out the
multidimensional experience. Girls will discover bonds with each
other through connection and acceptance. Instructor: Susanne
Liebich, Founder, Creative Director of GirlPower
• Fridays, October 29, November 5 and November 12
4:30–6:30 pm
• $140 for 3-day workshop; not eligible for discountsFor more info or to register, visit EmersonWellness.org or call 978-287-3777 15
Reiki Training Classes
(Online) NUTRITION AND WEIGHT LOSS
Discover this hands-on energy
therapy used to encourage Exercise & Weight Loss Prevention Program for those
relaxation, manage pain, provide at Risk for Heart Disease or Type 2 Diabetes
comfort and promote overall • Wednesdays, 5:00–7:00 pm
wellness. Learn to give Reiki to begins September 22
yourself, others and pets. • $399 for a 12-week session
Receive Reiki practitioner
• Space is limited. For more information, call Cardiac
certification. Five contact hours
Rehabilitation at 978-287-3732
for nursing for each full day of
attendance; $10 fee for each
class for CEUs for social workers NEW Healthy Habits: Lifestyle Change through
and massage therapists. Nutrition & Exercise (Studio)
Instructor: Libby Barnett, MSW, Begin to improve your health through lifestyle change.
Reiki Master Creating healthy exercise and nutrition habits can improve
Reiki Level I Training your health and aid in long-term weight management. Learn
• Saturday, October 16, how to make lasting changes and strategies for change,
9:00 am–3:00 pm receive help with goal setting, and get practical tips to make
• $145 regular exercise and healthy eating a reality. The group
Reiki Level II Training setting creates built-in group support to help keep you
• Sunday, October 17, motivated and accountable. Plan to both move and have
9:00 am–3:00 pm great discussions in each session. Wear comfortable clothing.
• $160 Instructor: Rhonda Hamer, National Academy of Sports
Reiki Level I & II Medicine Certified Nutrition Coach; American Council on
Training Package Exercise Certified Personal Trainer; Senior Fitness Specialist
• $285
• Saturdays, 11:30 am–1:00 pm,
Reiki classes not eligible
begins October 2
for discounts
• $135 for a 3-week session; not eligible for discounts
PREGNANCY & CHILDBIRTH
The following prenatal childbirth classes are held at the main
hospital campus. For more information, location and to register,
visit EmersonWellness.org.
Breastfeeding
Prenatal Childbirth16
SELF-HELP/SUPPORT/LEARNING
Aston® Kinetics:
Reclaim Your Natural Posture and Movement:
Relieve Aching Neck, Back, Shoulders & Arms
Workshop (Online)
See Fitness/Movement on page 3
Aston® Kinetics:
Toning the Abdomen & Pelvic Floor Workshop
(Studio)
See Fitness/Movement on page 3
Aston® Kinetics:
Walking for Total Fitness Workshop (Studio)
See Fitness/Movement on page 3
Gentle Yoga with Energy Balancing Workshop
(Online)
See Yoga on page 11 NEW Reconnect: Increase Your Joy, Presence
& Vitality (Studio)
Would you like to increase your feelings of Vitality,
Neck & Shoulder Mobility Yoga Workshop Joy and Gratitude? Rekindle your sense of Presence
(Studio) and Connection? More fully inhabit yourself and
See Yoga on page 12 your life? Studies have proven that experiences of
wonderment create a calm nervous system and a
happier life. As we experiment creatively, we
Preparing for Your Total Hip Replacement (Online) remember to delight in the world within and
This free class provides information to prepare around us. In this weekly group, we will use playful
for surgery, cope with hospitalization and plan for curiosity to explore creative arts, light (adaptive)
rehabilitation services after you leave the hospital. movement, and breath/body awareness as a means
of rediscovering and deepening connection to self
• For class schedule and to register, and others. All are welcome. Wear comfortable
visit EmersonWellness.org clothing. Please bring the following supplies:
Journal, pen, unlined paper or sketchbook and
your favorite (or most accessible) art supplies
Preparing for Your Total Knee Replacement (Online)
such as colored pencils, oil pastels, paints or gel
This free class provides information to prepare
pens. No art skills necessary. Instructor: Andrea
for surgery, cope with hospitalization and plan for Marino, MA, Expressive Arts Therapy
rehabilitation services after you leave the hospital.
• Saturdays, 3:30–5:00 pm
• For class schedule and to register, visit
begins October 2
EmersonWellness.org
• $120 for a 6-week session;
not eligible for discountsFor more info or to register, visit EmersonWellness.org or call 978-287-3777 17
The Mind-Body Influence: SPORTS PERFORMANCE
Discover your Body’s Innate
Ability for Self-Repair (Online) Comprehensive Baseline Concussion Testing
Whether you want to augment Baseline testing is recommended for anyone who frequently participates
your medical treatment or in activities where there is a risk of concussion.
improve your body’s innate • $75 per athlete
ability to repair itself, learn how • For more information or to schedule an appointment,
to create wellness (or how illness call 978-287-8200.
could be created) with simple
self-healing mechanisms we
all possess. Scientific research
has established the connection STRESS MANAGEMENT
between your thoughts, feelings, Stress Management and Resiliency Training Lecture (Studio)
beliefs and environment to your Come learn more about the science behind mind body medicine and
health. Learn simple, everyday the Stress Management and Resiliency Training (SMART) program.
mind-body techniques and explore Developed by the Benson-Henry Institute for Mind Body Medicine
environmental improvements at Massachusetts General Hospital, the SMART program helps
you can make to promote participants achieve greater quality of life and an enhanced sense
wellness. Feel empowered to take of well-being. Discover at this free lecture how the program teaches
control of your own health and self-care practices that help buffer daily stress, making participants
wellness. The instructor shares less emotionally and physically vulnerable to it. Because many of the
her own personal journey from physical and mental health symptoms we experience are exacerbated
illness to wellness. Instructor: by stress, using adaptive strategies to buffer that stress can reduce
Fran Spayne MA, Holistic those symptoms. Participants will be introduced to the SMART
program, experience a brief meditation practice and leave in the
Therapist and Mind-Body
relaxation response. Presenter: Emily Marsick, PhD, LMHC, Certified
Wellness Expert
SMART Program
• Wednesday and Thursday,
• Tuesday, September 14, 6:00–7:00 pm
November 17 and 18,
6:00–7:30 pm • Free; registration required
• $75; not eligible for discounts
NEW How to Safely
Strengthen Bones with
Therapeutic Stretches &
Simple Yoga Postures
Workshop (Online)
See Yoga on page 9
NEW Yoga Stretching &
Strengthening for Happy Hips
Workshop (Online)
See Yoga on page 1318
STRESS Stress Management and Resiliency Training (Studio)
MANAGEMENT Developed by the Benson-Henry Institute for Mind Body Medicine
at Massachusetts General Hospital, the Stress Management and
NEW Focus on Breathing with Resiliency Training (SMART) program helps participants achieve
Gentle Yoga: Gateway to greater quality of life and an enhanced sense of well-being.
Relaxation, Resilience & Participants learn and practice research-supported self-care
Repose Workshop (Online) practices based on mind-body medicine to consciously bring
See Yoga on page 11 about the relaxation response and increase resiliency leading to
enhanced health and symptom reduction.
NEW Restorative Yoga - The
Many of the physical and mental health concerns we experience,
Art of Undoing Workshop
such as headaches, gastrointestinal disorders, autoimmune disorders,
(Studio)
See Yoga on page 12 anxiety, depression and insomnia are exacerbated by stress.
Develop tools to become less emotionally and physically
vulnerable to stress.
Yoga & Meditation
(Studio & Online) SMART is offered in a group format, two hours per week, for
See Yoga on page 12 eight weeks. There are also two optional individual appointments
in which participants can work with the instructor to develop their
own resiliency and lifestyle goals (individual appointments are
reimbursable by most insurance companies). During each class,
It is thought that up to 60-90% learn new ways of initiating the relaxation response based on
of doctor visits are for problems different meditation techniques and have opportunities for home
related in some ways to stress. practice. Participants identify their own stress warning signs and
Many of the physical and how to buffer stress by practicing resiliency tools from positive
mental health concerns we psychology and cognitive behavioral psychology.
experience, such as headaches,
gastrointestinal and autoimmune The importance of healthy eating, physical activity, restorative
disorders, anxiety, depression sleep and social connectedness for stress reduction are also
and insomnia are exacerbated explored in the group setting, and participants can use the two
by stress. Develop tools to optional individual appointments to develop their own lifestyle
become less emotionally and goals. Space is limited. Instructor: Emily Marsick, PhD, LMHC,
physically vulnerable to stress. Certified SMART Program
– Smart Program • Wednesdays, 6:00–8:00 pm;
begins September 22
• $495 for an 8-week session, includes materials;
not eligible for discounts
To learn more about the SMART program, attend a FREE lecture.
See Stress Management on page 1719
PRIVATE INTEGRATIVE
THERAPIES
The Steinberg Wellness Center offers innovative
integrative therapies to assist in pain management,
soothe away tension and promote overall health
maintenance.
Every treatment is customized by our specialized team
NEW PRIVATE of licensed, certified and experienced practitioners for
COACHING/TRAINING your specific needs for maximum benefits.
One-on-One or Semi-Private Therapies
(2-3 people) • Acupuncture
Whether it’s staying fit, losing
weight or reducing stress, our • Facial Rejuvenating Acupuncture
certified and experienced coaches, (see Natural Therapies on page 14)
trainers and instructors offer
a personalized approach to get • Massage Therapy
you started and stay on track
to meet your goals. • Reflexology
Private sessions include: • Tui Na
• Assisted Stretching
• Nutrition Coaching
• Personal Training
• Posture Assessments
• Tai Chi
• Yoga
For more information or to
schedule an appointment,
call 978-287-3777.CLASSES
FOR ALL
AGES & FALL 2021
STAGES
ONLINE AND STUDIO
WELLNESS
Unless otherwise
noted, classes
are held at
the Steinberg
CLASSES
Wellness Center
for Mind and
Body, 310 Baker
Ave., Concord.
The Steinberg FOR MIND AND BODY
Wellness Center
for Mind and Body
is located about
Introducing NEW Osteo Wellness Program!
one mile from See page 8 for more information.
Emerson Hospital.
From Route 2,
look for signs to
ELM
Baker Avenue Residence Inn
STR
EET
Extension and Marriott
then for the
Concord Meadows
Corporate Center, 2
located at 300– $PODPSE
310 Baker Avenue,
CO
which is on the P
NC
BA
right. Drive
OR
KE
RA
D
through the
TU
VE
parking lot; the
RN
EX
Wellness Center is PIK
T.
located near the 310 Baker Ave P
E
(Enter through awning)
Residence Inn.
t$PODVTTJPO
t3FIBC Harvard
The entrance is t8FMMOFTT Vanguard
under the sign
VE .
“Emerson Health E RA
Center.” Walk BAK
under the awning
62 M AI N ST RE ET
and upon entering
the double door,
stay to the right.
Parking is free.
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