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Fall Prevention Course

Do you have a history of falls or have recently seen your medical provider for a falls related injury? Join us for a 10-week class focused on fall prevention.

Learn  the risk factors that are involved with falls. Participants will practice a variety of techniques to reduce falls including yoga, tai chi  and other related activities. You will also receive information about other resources within GHC and the community to use as basic fall prevention tools.

All activities will be adapted to your physical abilities and level of balance. Learn tips and techniques to live a more mindful lifestyle related to falls prevention.

Food as Medicine
This one-session class will help you understand how whle foods can help feed the body, fight against disease, and taste great as well.  There will be hands on cooking to help you translate science to the plate in your own kitchen.  Come join us to help make the connection between food and health.
Belly Dance/Zumba ®

Exercise and have fun at the same time. Belly dancing is a timeless style of dance which combines elegance and passion. While belly dancing, abdominal muscles are constantly engaged, initiating all the body's movement. Isolation of the chest, tummy and hip muscles while dancing creates fluidity and a vigorous toning and cardio workout. It is rewarding for people of any age or fitness level.

  • Belly Dance/Zumba movements flush blood through vital organs
  • Strengthen and tone deep abdominal and back muscles
  • Low impact cardiovascular workout
Free Belly Dance/Zumba

Exercise and have fun at the same time. Belly dancing is a timeless style of dance which combines elegance and passion. While belly dancing, abdominal muscles are constantly engaged, initiating all the body's movement. Isolation of the chest, tummy and hip muscles while dancing creates fluidity and a vigorous toning and cardio workout. It is rewarding for people of any age or fitness level. You will receive a Complimentary belly dance scarf.

  • Belly Dance/Zumba movements flush blood through vital organs
  • Strengthen and tone deep abdominal and back muscles
  • Low impact cardiovascular workout
Breast Feeding Your Baby
This class is recommended for pregnant members in their last trimester.  You will learn the basics about breastfeeding including the benefits it will bring to you and your baby.  You will learn a variety of holding techniques and troubleshooting hints in order to make your breastfeeding experience both positive and successful.  Partners/support people are encouraged to attend. Class size is limited so early registration is recommended.

Please access Unity Point Health - Meriter classes if the GHC-SCW class is full:

https://www.unitypoint.org/madison/classes-and-events-list.aspx
Returning to Work or School While Breastfeeding
This class offers tips and practical advice to breastfeeding mothers as they return to work or school. It will include planning your return, selecting a pump, storage of breast milk, introducing bottles, and ways to make an easier transition from home to work. Moms/pregnant women, support persons, and breastfeeding babies are welcome.
Aromatherapy: Basics of Blending

Participants will learn the Aromatherapy basics including which essential oils they should have around and why, as well as how to safely create Aromatherapy blends for yourself and your loved ones.

Instructor will demonstrate and explain the process of creating a blend safely, and participants will have the opportunity in the third class of the series to create their very own blend to take home.

All materials and essential oils will be provided.
Mindfulness Meditation: Training and Practice
Mindfulness Meditation will improve the quality of your daily life by teaching you how to "pay attention on purpose and non-judgmentally". Each class includes two or more meditation practice techniques aimed at helping every person to take charge of themselves and to change the way they react to outside forces. This class is planned to fit into work/student life.
Mindfulness Meditation: Training and Practice (2hr)

​Mindfulness Meditation will improve the quality of your daily life by teaching you how to "pay attention on purpose and non-judgmentally". Each class includes two or more meditation practice techniques aimed at helping every person to take charge of themselves and to change the way they react to outside forces. This class is planned to fit into work/student life.

Intro to Qigong, Neigong & Tai Chi
This class is a great way to be introduced to the benefits of three ancient practices. All known as "healing arts" in that they have mind, body, breath connection.
 
Qigong is a practice of gentle movements to cultivate vital life forces. Neigong is often described as inner work through sitting meditation. Tai Chi (taiji) is a series of postures (movements) based on a martial art to help develop a strong core, solid root, while at the same time maintain a relaxed body/mind. Through these mindfulness practices we boost our immune system, enhance our chi (qi), learn to stay in the present and gently increase our flexibility, strength and balance.
 
Please wear loose, comfortable clothing and flat soled shoes. Please bring mat/cushion for meditation if you have one.... we will also have some available as well as chairs. Participants are able to attend other sites during the 10 week period as make up sessions.
Tai Chi Level 1

This class is for those NEW to tai chi and/or for those who have studied a different style. In this class we will learn some of the fundamental movements and then go forward into a tai chi form ('Thirteen Postures') from Yangjia Michuan Taijiquan tradition. Studies have shown the practice of tai chi to be beneficial to our health. We boost our immune system and increase our flexibility, strength and balance. Adding new movements helps our mind to stay in the present and invoke cognitive learning. Participants will be standing/moving the full class time.  Please wear loose, comfortable clothing.

Tai Chi Level 3 A

​This is an intermediate class in the Yangjia Michuan Taijiquan tradition - focusing on Duan Two - while at the same time, continuing to refine earlier learning. Prerequisites are the completion of both "Thirteen Postures" and "Duan One" of the 127 postures Tai Chi form. At this level of study, participants are gaining an integrated understanding of tai chi and are readily able to carry this understanding into their daily lives.

 
Tai Chi: Level 2 A & B

Must have completed Level One T'ai Chi- Thirteen Postures - to join this combined (A) & (B) Level Two class.  This class focuses on the Yanjia Muchuan Taijiquan tradition. The first 60 minutes of class will continue our understanding of the Tai Chi form called Thirteen Postures and begin the study of the first section of (Daun One) of the 127 Tai Chi form. The last 30 minutes will focus on the study of Duan Two. Studies have shown the practice of tai chi to be beneficial to our health. We boost our immune system and increase our flexibility, strength and balance. Adding new movements helps our mind to stay in the present and invoke cognitive learning. Please wear loose, comfortable clothing.

Beginning/Continuing Yoga
The Beginning and Continuing Yoga class are Class is just that: where you cultivate your "beginner's mind" and where you can continue your inner exploration as your awareness deepens over time. We will continue to deepen our exploration how yoga postures can help us with our balance, strength, flexibility and how they can relieve stress.
Kripalu Yoga

​Weaving together elements from the Kripalu and Viniyoga traditions, this class is suitable for beginners and the more experienced looking for a safe approach to deepening their practice.

Cultivate body awareness, improve breath capacity and increase joint mobility while accessing the relaxation response. Conscious coordination of movement with breath is the primary focus of this class, using repetition into and out of postures in addition to extended holding of postures. Postures are adapted to each individual's needs in a way that invites self-exploration and self-acceptance.

Prenatal Yoga

​Prenatal yoga is a great way to strengthen your body and prepare your mind for the birthing process.  In class we will practice modified poses appropriate for all stages of pregnancy and also cover breathing and relaxation exercises that will help during labor.  Our prenatal yoga class is appropriate for those new to yoga and experienced yoga practitioners.

Supported Chair Yoga

​Seated and standing options exist for those recovering from surgery, acidents, or limited mobility....or for anyone else preferring a slowed pace of movement. The emphasis is on comfort and balance. The work focuses on developing core strength and greater mobility at a sensible pace.

Yoga for a Healthy Back

​A healthy back shares its labor with other body parts, especially the feet and ankles, the lower back pelvis, and other core muscles. We explore a series of pre-yoga, yoga postures and breathing to strengthen your gait and posture. With that stability, the back comes into balance with the rest of the body. A home practice will be suggested.

Yoga for Strength & Flexibility

​This all levels class will  focus on yoga postures and simple Pilates defining core strength and flexibility.  Instruction in standing and seated poses, simple twists and seated meditation using breath awareness throughout.  Leave feeling focused, less stressed and strong in mind and body.

Tai Chi: Level 3 B

​Please have permission of the instructor to join. This is an advanced class in the Yangjia Michuan Taijiquan tradition - focusing on Duan Three - while at the same time, continuing to refine earlier learning. Prerequisites are the completion of "Thirteen Postures" and Duans One and Two" of the 127 postures Tai Chi form. At this level of study, participants are gaining and integrated understanding of tai chi and are readily able to carry this understanding into their daily lives.

2018 Mindfulness Meditation Student Gathering

Join Michael Smith for a holiday gathering.

This is a follow up class for any students who particpated in a Mindfulness Meditation Class in 2018.

Let's celebrate the end of 2018: Practice together,Eat mindfully (sort of), Learn from Dr. Germer, Be together, and chat...

We will watch a video featuring Dr. Christopher Germer focusing on The Mindfulness Path to Self Compassion.

Please bring a holiday treat to share (appetizer or dessert). Drinks will be provided.

Please RSVP by registering by 12/17/18.

Test Class

Testing system, please ignore/do not sign up for this classs​

Tai Chi: Level 2 A

​This is an intermediate class in the Yangjia Michuan Taijiquan tradtion - focusing on the first half of Duan Two - while at the same time, continuing to refine earlier learning. Must hve completed Level One (A) & (B) classes and/or have an understanding of Thirteen Postures and Duan One.

Tai Chi: Level 2 B

​This is an intermediate class in the Yangjia Michuan Taijiquan tradition - focusing on the second half of Duan Two - while at the same time, continuing to refine earlier learning. Must have completed Level One (A) & (B) and Level Two (A) classes and/or have an understanding of Thirteen Postures, Duan One and first half of Duan Two.

Free Tai Chi Level 1 / Taijiquan Class

​Join us for a free Tai Chi class. Explore the calming and stabilizing avenue of t'ai chi. Good way to enter the winter holidays and new year.

 

This classis for those NEW to tai chi and/or for  those who have studied a different style. In this class we will learn some of the fundemental movements. Studies have shown the practice of tai chi to be beneficial to our health. We boost our immune system and increase our flexibility, strength and balance. Adding new movements helps our mind to stay in the present and invoke cognitive learning. Please wear loose, comfortable clothing.

Chakra Meditation Series

​What are chakras? How do I meditate? Why would I want to meditate on my chakras?

In this 4-week course you will learn:

  • the importance of meditation
  • the mechanics of successful meditation practice
  • what the chakras are
  • how focusing on them can positively impact your life

GHC Stress Management Practitioner Wendy Warren Grapentine is offering this class to anyone who would like to explore meditation and chakras and learn how they can stimulate their body's innate healing potential.

Wear comfortable cloths. Have water nearby. Get a journaling notebook you can use daily for the next four weeks. We will meet virtually for 75 minutes for the first week and 60 minutes the following three weeks.

 

Reclaim Your Brain from Stress

​Daily life is stressful both personally and professionally, even more so during this pandemic. Learning how to manage those stresses can make a huge difference in your life. In this program, GHC Stress Management Practitioner Wendy Warren Grapentine will explain how our built-in Fight, Flight or Freeze response throws us into survival mode. She then shares the three tools to short-circuit that response and get us back to a place of reasoned thought.

The tools take anywhere from 30 seconds to 3 minutes and will help you start your days off powerfully, keep your energies running strong all day and bring you back to a place of power with the inevitable "hits" of life come your way.

Please wear comfortable clothing and be prepared to stand up for two of the tools. For the third, be prepared to touch your face by washing your hands prior to the online class or having sanitizer nearby.

Managing Stress with Mindset and Meditation

​"If only that person I work with didn't do that thing they do, I would enjoy my job more." "If only that person I  love didn't do that thing they do, I would be happier in my relationship." Have you ever caught yourself thinking some version of these statements? What IS the secret to enjoying your job and your life more fully?

GHC Stress Management Practitioner Wendy Warren Grapentine will join us to explore how the real control we have in creating work and personal life we love is how we CHOOSE to feel.

  • You will learn simple approaches to generating and supporting a positive mindset.
  • We will discuss the importance of honing your vibration from the moment you wake up so that you're better prepared to weather the energetic and emotional "hits" that come with interacting with other people.
  • We will finish our time together with a guided chakra meditation to help you connect your mind and body and experience that vibration we're wanting to generate.

Wear comfortable clothes and find a quiet space to participate in this online class.

Self Care for Mind, Body and Energy

​Home and work-life have changed dramatically during this pandemic. We are working harder in all areas of our lives and experiencing very high levels of stress. When we are on the receiving end of someone's anger or frustration we take an energetic "hit". We often refer to this as feeling like a "punch to the gut", "slap in the face", or feeling like we got "broadsided". That is because our bodies register the negative energy that was coming our way. So what do we do when that happens? What can we do to prevent it?

In this program, GHC Stress Management Practitioner Wendy Warren Grapentine will share three different tools and techniques designed to help shift your mindset, release tension in your body, and let go of those emotional "hits". Using one or all of these strategies can help you better care for yourself while also having more bandwidth for the important people in your life.

Please wear comfortable clothes, grab a tennis ball, be in a room with some available wall space, and have hand-sanitizer nearby since you will touching your face.

Pairs Massage Workshop

​Learn to give and receive full-body, nurturing touch with your partner in this hands-on class. Lecture is kept to a minimum with an emphasis on the massage techniques. You will practice a mix of mediation, energy work and Swedish massage techniques in the comfort of your own home.  Pairs massage is not exclusive to spouses or partners; they can be taken advantage of by mothers, daughters, fathers, sons, siblings or friends who want to spend some time together. You must be 13 years or older. This class will be taught using Zoom.

Monday Evening Spine Stabilization Class (beginner)
​This beginner class is held one time a week and will teach you how to properly stretch and strengthen your back through regular exercises that will help heal existing problems and reduce the risk for new ones. You will learn safe body mechanics that will help keep your back balanced through daily activities, which will help protect it from injury and pain. 
 
This class will also teach you how your back works and how your muscles, bones and other parts keep it functioning which will prepare you to keep it strong, flexible and well balanced.   The number one way to keep from injuring your back is to be in good physical condition.  Good physical fitness not only reduces your risk for injury, it allows your body to heal more quickly if you are injured. 

 

When: Monday evenings 5:45-6:45 p.m. 

Where: GHC Sauk Trails Clinic; Basement

Instructor: Kaitlin Stieve, PTA NASM-CPT

 

Cost:  $35.00 members & $35.00 non member for an 8 week session ​

  • Limit of 10 participants

**Please note that you must have been evaluated and approved to take this class by one of our Physical Therapists prior to signing up to take the class.**​ ​ 

Tuesday and Thursday Afternoon Spine Stabilization Class (advanced)

This advanced class is held two times a week and will consist of advanced exercises that emphasize strengthening and stretching exercises that are safe for your back. You will practice the safe body mechanics that you learned in the beginner class that will keep your back balanced and safe during exercise and daily activities protecting it from injury and pain.   

 

The number one way to keep from injuring your back is to be in good physical condition.  Good physical fitness not only reduces your risk for injury, it allows your body to heal more quickly if you are injured. 

 

When: Tuesday and Thursday afternoon 1:15-2:15 p.m. (6 weeks)

Where: Princeton Club West, Southeast

Exercise Room (Same floor as GHC Clinic)

Instructor: Kaitlin Stieve, PTA NASM-CPT 

Cost: ​$35​​ for a 6 week session 

 **Masks are strongly encouraged but not required** ​

**Please note that you must have been evaluated and approved to take this class by one of our Physical Therapists prior to signing up to take the class and must have taken the beginner class.**


 
Sesiones de Meditación Grupal

​Es indudable que hemos vivido uno de los años más desafiantes de la humanidad y GHC-SCW quiere ofrecer a sus miembros y a la comunidad maneras de sobrellevar el estrés que supone un momento como el que atravesamos.  Estamos ofreciendo un lugar virtual gratuito y seguro para que nos encontremos, aprendamos y disfrutemos de los beneficios duraderos de una práctica de meditación grupal. Nos reuniremos una vez a la semana durante 30 minutos antes de almorzar durante 4 semanas. Una instructora certificada de meditación y consciencia plena o Mindfulness con muchos años de trayectoria y experiencia nos guiará a través de este viaje de autodescubrimiento y crecimiento, enfocándonos en cada sesión en diversas técnicas para enriquecer nuestra experiencia (imágenes guiadas, escaneos corporales, ejercicios de conciencia abierta, métodos de respiración y un breve recorrido por la ciencia detrás de ello). 

 

 

Con  una práctica consistente de meditación, inevitablemente  se experimentarán efectos positivos en el cuerpo, tales como: la frecuencia cardíaca y  la respiración se desaceleran, el uso del oxígeno es más eficiente, las glándulas suprarrenales producen menos cortisol (la hormona del estrés), la respuesta inmune mejora, la presión arterial se normaliza, los telómeros se alargan haciendo que el proceso de rejuvenecimiento sea tangible; el sueño, los hábitos alimenticios y  los niveles de energía mejoran significativamente. Además de los efectos positivos que se comienzan a evidenciar en las relaciones interpersonales y con nosotros mismos. 

 

Estas sesiones de 30 minutos se ofrecerán en español. 

 

Nota: Por favor tenga en cuenta que estas sesiones y prácticas no pretenden reemplazar ningún tratamiento médico ni psicológico. 

Chair Based Strength Class

​Chair based strength is a core-based class for people wanting to take it gentle, slow, and safe. If you need more strength, flexibility, and support this class is for you. No standing will be necessary. Classes will include, breath work, strength-based exercises, and stretching. All exercises and stretches will be done in the char. This class is open to all levels and will benefit people with poor balance, strength imbalances, chronic issues, and tight muscles. 

Tai Chi: Level 2

​This is an ONGOING class for the Yangjia Michuan Taijiquan tradition focusing on DUAN TWO. Prerequisites include Thirteen Postures & Duan One of the 127 posture form. The purpose of this six-week class is to help those studying this style/level advance their practice and enhance their health/wellbeing. Please wear loose, comfortable clothing.

Masks are required for students particpating in GHC classes.

Tai Chi: Level 3

​This is an ONGOING class for the Yanjia Michuan Taijiquan tradition focusing on Duan Three. Prerequisites include Duans One and Two of the 127 posture form. The purpose of this six-week class is to help those studying this style/level advance their practice and enhance their health/wellbeing. Please wear loose, comfortable clothing.

Masks are required for students particpating in GHC classes.

A Simple Tool for Stress Reduction

​One of the biggest causes of ongoing stress in our lives is our body's Fight, Flight, or Freeze response that can keep us on high alert unnecessarily. EFT or Emotional Freedom Techniques is a simple self-help tool to short-circuit that innate response to stress.

In this class, GHC Stress Management Practitioner Wendy Warren Grapentine dives deeper into this tool she's introduced as part of her Reclaim Your Brain from Stress and Self Care for Hardworking Humans programs.  You'll learn more about what Emotional Freedom Techniques is, the science behind it, and how to use it in your day-to-day life. 

Participation in the earlier classes is not required for this class, but they do build nicely on each other.

Please wash your hands before joining the online class or have hand sanitizer nearby as you will be touching your face. 

Waking Up and Tuning In

​Humanity is going through a period of rapid awakening. We can feel tossed and turned by the fast pace of the world and get stuck, unsure of how to move forward. We know there's something better, but all we can see is what's wrong – whether in our personal life, work-life, or the world as a whole.

 

In this session, we'll learn how one of the keys to moving forward powerfully is becoming aware of where we're resisting. Awareness leads to letting go, allowing space for possibility, and then lining up with what we DO want. Not only does this provide a sense of personal peace, but it also positively impacts our friends, families, coworkers, and communities.

 

You will leave the session with tools and techniques to shift resistance and negative emotions and set the stage for possibility.

Finding Balance in 10 Minutes a Day

​What if there was a simple way to create a foundation for health in 10 minutes or less a day?

GHC Stress Management Practitioner Wendy Warren Grapentine will join us to explore how the real control we have in creating a work and personal life we love is in how we CHOOSE to feel.

  • You will learn simple approaches to generating and supporting a positive midset.
  • We will discuss the importance of honing your vibration from the moment you wake up so that you're better prepared to weather the engergetic and emotional "hits" that come from interacting with other people.
  • We will finish our time together with a guided chakra meditation to help you connect your mind and body and experience that vibration we're wanting to generate. 

 

Please wear comfortable clothing.

Comp Med Gift Certificates

A GHC Comp Med gift certificate will be mailed to the address that your provide during check out.  Gift certificates are valid for one year. They may be used for any GHC-SCW Comp Med service or class.

Most GHC insurance plans for 2022 cover part of the cost of the appointments.  Please note that BadgerCare does not cover Complementary Medicine and therefore, GHC-SCW does not provide coverage for these services. Rates are subject to change.  Contact Member Services with questions about coverage at 608- 828-4853.

2022 Rates for Most Plans

Member rates for 60 minute appointments-  $53.00

Non-Member rates for 60 minute appointments - $87.00

 

 

Beginning Yoga

​Looking to let go of some stress and learn the basics of Yoga? Or maybe it's been a while since your last class and you would like to refresh your knowledge and brush up on your skills?

This 5-week class will teach basic anatomy, breathwork exercises, beginning standing postures, and work with breath and mind connections.

Benefits include feeling more energetic, stronger, calmer, and more focused. 

Slow Yoga for Strength and Stretch

Looking for a way to let go of mental day-to-day stress, feel stronger, and also more relaxed? This all-level class is designed for everyone from beginners to long-time students. This class will include meditation, core stability exercises, and yoga poses to help improve posture and strength. It is designed to move slow enough you can keep up and feel more relaxed and at ease.

Yoga Core

​Yoga Core helps build strength and body awareness. This class incorporates a wide variety of seated, standing, balancing, and mat-based yoga poses focusing on strength, stability, and mobility. Core-based practices can help enhance balance and stability and prevent falls and injuries as we age. All levels are welcome. Participants will need to be able to get up and down off the floor. Chairs or walls may be used for balance assistance. 

Bringing Your Stress Reponse into the 21st Century

​Our bodies have an amazing stress response that's kept us alive as a species for millennia. However, that stress response is still stuck in the Stone Age and hasn't evolved to handle the stresses of modern life.

Join us to learn how you can begin to evolve your body's stress response — training it to know the difference between a life-or-death threat and the stress of having a difficult boss, a challenging relationship, or bills that are bigger than your bank account.

You'll leave this session feeling calmer, more centered, and in control, with new tools for your stress management tool-kit!


Tai Chi Level 1- Drop In Sessions

​Are you wanting to explore tai chi prior to joining a six week series of classes? These single session classes are for those NEW to tai chi and/or for those who have studied a different style. Sign up for one or more!

Studies have shown the practice of tai chi to be beneficial to our health. We boost our immune system and increase our flexibility, strength and balance. Adding new movements helps our mind to stay in the present and invoke cognitive learning. Participants will be standing/moving the full class time. Please wear loose, comfortable clothing. Masks are required.

Belly Dance/ Zumba® - Class Package

​The Class Package allows you to sign up for both the Saturday and Wednesday Belly Dance/Zumba ® classes.

Exercise and have fun at the same time. Belly dancing is a timeless style of dance which combines elegance and passion. While belly dancing, abdominal muscles are constantly engaged, initiating all the body's movement. Isolation of the chest, tummy and hip muscles while dancing creates fluidity and a vigorous toning and cardio workout. It is rewarding for people of any age or fitness level.

  • Belly Dance/Zumba movements flush blood through vital organs
  • Strengthen and tone deep abdominal and back muscles
  • Low impact cardiovascular workout
Holiday Stress Strategies

​This class will focus on energy techniques to help you be grounded, centered, and in your power as you move through the holiday season.

Incorporating these simple exercises into your day will allow you to stay focused on what's important to you this time of year while allowing stress and tension to melt into ease and flow.

Evolving Your Stress Response

​Our bodies have an amazing stress response that kept us alive as a species for millenia. However, it's still stuck in the Stone Age.

Join us to learn how you can begin to evolve your body's stress response -- training it to know the difference between life-or-death threat and the stress of having a difficult boss, a challenging relationship, or bills that are bigger than your bank account.

You'll leave this session feeling clamer, more centered and in control with new tools for your Stress Management Tool-kit!

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