Classes
Are you ready to love your body again? TJ incorporates movement in all planes of motions to strengthen muscles, fascia, neuromuscular movement patterning, and cognitive function. These are important components to use to facilitate a change in your body and help you reach your health and wellness goals. TJ offers a variety of classes to meet your health, wellness and movement needs. TJ offers modifications of movements when your body isn’t quite ready to play along. She will also challenge you to not let yourself off the hook and to work just a little harder while guiding your progress.
Check out the schedule below and choose a class or workshop to attend and come join us!
Restorative Sound
Sound is all around us. Sound has been shown in scientific studies to decrease heart rate and lower blood pressure. Relaxing sounds have a calming effect on your parasympathetic nervous system. Enjoy being positioned and supported in active relaxation allowing you to surrender deeper into each pose, further enhancing and calming your nervous system, soothing your senses and rejuvenating your body and mind.
The use of bolsters, blankets, pillows, and sandbags promote relaxation. The restorative poses are held passively for 10-15 minutes while you are surrounded by sound and vibrations.
This experiential class creates a foundation of relaxation resonating into all aspects of your life. The benefits can be a positive influence on one’s ability to concentrate, gain confidence, and reduce stress, leading to a more productive, harmonious life.
Leave feeling lighter, calmer, rested, rejuvenated, and restored. A minimum of 3 participants are required to hold this class.
Reserve your Spot
Check the calendar for upcoming dates and times
30 Strong Nation
This efficient and focused 30-minute intermittent intensity style class helps you fit fitness into your schedule. Discover your inner athlete by combining body weight, muscle conditioning, cardio and plyometric training moves to tone arms, legs, abs and glutes in a total-body workout driven by music, helping you to make it to the last rep, and maybe even just a few more.
Mondays, Wednesdays, and Fridays at 6:00 am MST on Zoom
Purchase a package of 12 classes
Want an even better deal? Sign up for monthly access
Somatic Self Care
Functional Movement and Strength Training
Ready to engage in movement that supports your body’s needs—not just today, but as you age?
Somatic Self-Care Sessions provides 75-minute monthly classes tailored for those feeling the impact of time on their body. These sessions are designed to help you build resilience, stay strong, and maintain mobility and functionality for everyday activities.
What to Expect Each Month:
Each session offers practical movement guidance along with the reasoning behind each practice, empowering you with the knowledge to support long-term wellness.
15-Minute Introduction – TJ starts each class by checking what participants need and covering concepts of movement, including stability, mobility, and balance.
45-Minute Practice – Dive into a series of movements, engaging your whole body in the process. The practice blends strength and alignment exercises tailored to support your unique body.
15-Minute Q&A – This time is dedicated to answering questions about movement, adaptation, and overall health. With an abundance of knowledge and information available, TJ values this opportunity for open, honest discussions and to provide clarity.
Who Is This Course For?
These sessions are designed for anyone looking to age gracefully and with resilience. Whether you’re an experienced yoga practitioner, a teacher, or new to yoga and strength training, you’ll find a supportive and welcoming environment here.
If you’re dealing with pain or discomfort —whether it’s your lower back, shoulders, or knees—this course is for you.
If you’re 40+ and want to prevent or slow muscle loss, come explore your body’s full potential in this course.
Simple Tools, Real Transformation
You’ll need a few props: resistance bands, a stability ball, a nonslip mat, 2 yoga blocks, and 3-4 easy-to-fold blankets or thick towels.
What Will You Gain?
These sessions will help you to uncover hidden strengths and a sense of ease, both on and off the mat.
With consistent practice, you’ll experience fewer aches and a greater sense of comfort in your body.
Everyday activities—such as climbing stairs, standing for longer periods, or walking your dog will become more effortless.
Most importantly, you’ll develop a movement practice that promotes vitality and supports long-term wellness.
Course Schedule
We’ll meet from 6:45 – 8:00 am Mountain Time, one Wednesday each month, starting on March 26th, 2025.
Classes are held live via Zoom, and you’re welcome to join us in real-time or catch the recording later.
Complete Health Improvement Program (CHIP)
Taking charge of your health should be an easy decision.I have teamed up with the Lifestyle Medicine Institute to offer you the Complete Health Improvement Program.
I am here to help YOU be successful and I am confident in the Complete Health Improvement Program’s proven approach. Find out how to prevent and get support to:
Reverse Type II Diabetes
Lower Cholesterol
Reduce Hypertension / Blood Pressure
Reverse Heart Disease and Stroke Risk
Lose Weight while Eating More
Lift Depression and Feel Great Again!
If you have any of these conditions, CHIP has been proven to address these.
We’ve become victims of the culture we live in!
The deck is stacked against us so much that we don’t even know what’s possible, let alone how to get there. And we don’t want to go it alone. After all, we are made to live and work in community.
Are you looking for a program that has:
Then look no further!
Why CHIP Works
You’ve tried and you’ve discovered that diets just don’t work.
The secret to achieving and sustaining your health is learning how to live a healthy lifestyle that addresses the whole of who you are.
Imagine if you could discover…
The next CHIP Courses are scheduled to begin in March. Get registered now to reserve your spot. Mondays and Thursdays 9am or Tuesdays and Thursdays 6pm
The Complete Health Improvement Tuition includes:
2 Wellbeing Risk Assessments to measure your progress
Biometric measures
Learn More Textbook
Live More Workbook
Eat More Cookbook
Move More Exercise book
Group discussion and peer support
Check out what Dr Micheal Gregor and others are saying about the CHIP program
What is The Optimal Diet?
The Weight Loss Program That Got Better With Time
CHIP: The Complete Health Improvement Program
News Report
Nancy Gable, CHIP graduate
Mark McNeill, CHIP graduate
Lynn Anastas, CHIP graduate
This 18-session Course is currently being offered at $519 You can use your HSA and flex spending accounts to register for this program.
$497 if paid with Debit, Venmo or Cash. Register today for a Monday/Thursday at 9:00am or Tuesday/Thursday at 6pm
Still not Sure?
Check out the CHIP-Curriculum-Overview
Yoga Body Lab
Classes are designed to move, lengthen, and strengthen you, to improve your breathing, strength and flexibility. You will flow through yoga poses to improve mobility, flexibility and strength. Each class will incorporate awareness and strength while moving through yoga poses. Equipment and weights may be used to help you improve balance, core strength and flexibility. No experience necessary!
Tuesdays and Thursdays at 7:00 pm MST
Meet me at the Barre
These Barre classes are designed to sculpt, tone, strengthening and stabilize to help you achieve a sculpted dancers body utilizing fun ballet and yoga movements fused with stretching and toning inspired movements set to great music to improve balance and flexibility. Incorporates all the benefits of Barre with HIIT training to increase your metabolism through low-impact cardio and movement sequences to increase your stamina and endurance, tone your abdominals while increasing your stability and strength. Leave feeling poised and empowered with a continued calorie burn even after your workout is through.
Tuesdays and Thursdays at 6:30 pm MST
Cardio Kickboxing
Kickstart your morning with this martial arts-inspired class. Light weights are an option as you punch, hook, uppercut and cross to tone your upper body and torso before kicking it into high gear burning extra calories with your legs. Finish feeling like you can do anything.
Tuesdays and Thursdays at 8:00 am MST
Stretch and Destress
Join us online to meditate and move through a combination of safe and effective movements, stretches and yoga poses designed to increase efficiency of movement while improving alignment, balance, flexibility, and strength. This class flows in and out of poses before settling in and spending more time in each pose. Discover and explore how your breath and micro adjustments can increase body awareness and create a more supple body as you get ready to start your day.
This class is perfect to help you release tension from your body and to discover the peace and ease that can be found on your yoga mat and taken into your daily life.
Tuesday and Thursday mornings at 6:00 am MST
Purchase a package of 10 classes
Want an even better deal? Sign up for monthly access.
Water Fitness
Water Fitness provides natural resistance in both directions, working multiple muscle groups at once. Moving through water requires more effort due to the resistance, which helps improve heart health, endurance, and circulation. This helps build strength, improve cardiovascular endurance, and enhance flexibility. Water creates natural resistance in all directions, which means you can work your muscles harder without putting excessive stress or strain on your joints.
Whether you’re recovering from an injury, dealing with arthritis, or just want to experience a gentler workout, water fitness can be beneficial for anyone suffering from stiffness or discomfort. It helps improve flexibility, especially in the joints and lower back.
The rhythmic nature of water-based exercises can also trigger the release of endorphins, boosting your mood and helping to lower cortisol (the stress hormone). It’s not just a physical workout, but a mental one too.
Water fitness is one of those workouts that provides a holistic benefit to your body and mind, making it something people of all ages and fitness levels can incorporate into their routine.
Join me at Kearns Oquirrh Park Fitness Center on Thursdays and Fridays.
Thursdays:
Worth the Weight – 8:45 am
This class uses a variety of equipment, timing and formats combined with strengthening and stabilizing activities designed to promote strength, endurance, form, and balance, toning your body and enhancing your calorie burn after your workout is done.
Easy Does It – 10:00 am
This gentle 45 min. workout may help decrease joint pain & swelling as well as improve joint flexibility. Mild cardiorespiratory training & light strength building exercises make this the perfect class not only for those with arthritis, but for seniors & those just beginning a fitness program. For stability & safety, aquatic shoes are recommended but not required.
Fridays:
Wave Warriors 8:45 am
Discover your inner warrior in this full body blend of martial arts, low-impact cardio and movement sequences driven by music to increase your stamina, endurance, strength and stability.
Yoga Teacher Training
Earn a 200-Hour Yoga Certification recognized by Yoga Alliance and a lifetime of benefits.
Our Yoga Teacher Training provides you the fundamentals you need to become a certified yoga teacher or take your own practice to the next level. Ideal for beginning and advanced yoga practitioners, yoga enthusiasts, personal trainers, group exercise instructors, and even the yoga curious.
You will gain powerful knowledge of movement practices and body awareness while embarking on a journey of self discovery and strength. Your personal yoga practice will be enhanced and expanded while you learn skills to teach yoga and transform your life and the lives of others.
Wellness Warrior provides an accessible approach to learning alignment. Anatomy, physiology, and movement paired with logical and practical hands on experience to motivate, excite and accelerate your results. Whether you decide to use this for your own personal growth or to teach yoga, you will be cultivating lifelong skills. These skills will give you the power and confidence to create, observe, and move through the many life lessons that yoga can heavily influence on and off the mat.
Learn to live your greatest life by design and help your students and those around you do the same.
My main objective with each workshop is to share knowledge, movements, breath and tools to aid you in your wellness journey. Workshops are presented over 6-8 weeks in small groups to provide a more personalized, and sometimes, a more hands-on approach and experience. Each workshop will meet weekly at the same time for 90 minutes to two hours.
Click here to learn more about the upcoming workshops.
See our Teacher Training FAQ’s
Online Courses
In the works!