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Mindful Movement & Wellness

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Mindful Movement & Wellness is a beautiful studio offering a variety fitness classes for women. We are fierce, feminine and fun! Our small group training style provides clients with personal attention, motivation, and a welcoming community.
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Classes

Mindful BOOT CAMP 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Mindful BOOT CAMP is a 60 minute workout that includes strength training, cardio, core conditioning and stretching. Every workout is fun and unique!
We welcome women of all ages and fitness levels. This class is safe for pregnancy and diastasis recti.

Kids are welcome (age 3 and under must be secured in a stroller or carrier).

Mindful EARLY A.M. BOOT CAMP (no kids) 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Mindful EARLY A.M. BOOT CAMP is a mix of strength training, cardio, and core conditioning. We welcome women of all fitness levels and ages. This class is safe for pregnancy and diastasis recti. Get your workout done before the sun comes up! No kids please.

Mindful RUN CLUB $20 per class From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Mindful RUN CLUB is more than running. It includes a weekly hike and 2 weekly group runs. There are opportunities to run, practice intervals, train for races, and walk! It's all about getting outside and moving. Join us at whatever level you're at! This class is safe for pregnancy and diastasis recti. Please bring young children in a stroller.

Mindful KICKBOXING 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Mindful KICKBOXING is a group fitness class that combines martial arts techniques with fast-paced cardio intervsls. This high-energy workout challenges the beginner and elite athlete alike. This class is safe for pregnancy and diastasis recti. Build stamina, improve coordination and flexibility, and burn calories as you build lean muscle with this fun and challenging workout. This class is 45 minutes and kids are allowed (age 3 and under must be secured in a stroller). Please bring water, a hand towel, and 12 ounce boxing gloves.

Mindful KICKBOXING (no kids) 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Mindful KICKBOXING is a group fitness class that combines martial arts techniques with fast-paced cardio intervsls. This high-energy workout challenges the beginner and elite athlete alike. Build stamina, improve coordination and flexibility, and burn calories as you build lean muscle with this fun and challenging workout. This class is 45 minutes. Please bring water, a hand towel, and 12 ounce boxing gloves.

Mindful AERIAL YOGA 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Aerial Yoga class offers authentic yoga, supported by a soft hammock, to explore, refine, and advance traditional asana, both in the air and on the ground. The hammock is used as a prop to deepen your stretch. The hammock makes yoga more accessible for all bodies. If you have any physical or medical contraindications to inversions (stroke, high blood pressure, pregnancy, ect.), you may not be able to hang upside down in the silk. Kids are welcome (age 3 and under must be secured in a stroller). Come fly with us! This class not safe for pregnancy. Those with diastasis recti are welcome, but may need to modify.

Mindful AERIAL YOGA (no kids) 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Aerial Yoga class offers authentic yoga, supported by a soft hammock, to explore, refine, and advance traditional asana, both in the air and on the ground. The hammock is used as a prop to deepen your stretch. The hammock makes yoga more accessible for all bodies. If you have any physical or medical contraindications to inversions (stroke, high blood pressure, pregnancy, ect.), you may not be able to hang upside down in the silk. Come fly with us! This class is not safe for pregnancy. Those with diastasis recti are welcome, but may need to modify.

Mindful FLOW 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Mindful Flow is a 45-minute Vinyasa flow yoga class. We start with a gentle warm-up then gradually increase the heart rate through gentle to moderately paced yoga sequences. The class is closed with a few seated poses and savasana. Please bring a yoga mat, water, and a hand towel. Kids are welcome (age 3 and under must be secured in a stroller). This class is safe for pregnancy as props and modifications will be provided. This class is safe for diastasis recti.

Mindful CORE 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Mindful Core is a mat-based pilates inspired class. It includes strength training and toning exercises for the back, abdominals, chest, and glutes. The class starts with a gentle warmup, then increases in intensity with core training using repetitions, intervals and holds. Each class ends with a recovery portion utilizing straps, a foam roller or lacrosse ball. No kids please. This class is safe for pregnancy and diastasis recti.

Mindful MAMA & ME YOGA 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Mindful Mama & Me Yoga is a bonding yoga workout for mama and baby that can be relaxing and challenging. While playfully bonding with your little munchkin, they serve you as an extra weight or practice on their own mat. Crawlers and small kids under 25-30 pounds, well behaved and cooperative are welcome. This class is safe for pregnancy and diastasis recti.

Mindful MIX 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

This is a 45-minute class that includes equal strength/cardio, core, and flexibility portions. We use a variety of formats and equipment including boot camp, balance discs, kettlebells, steps, aerial yoga silks, barre, exercise balls and weights, and body weight. Children age 3 and younger must remain secured in a stroller. This class is safe for pregnancy and diastasis recti.

Mindful MIX (no kids) 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

This is a 45-minute class that includes equal strength/cardio, core, and flexibility portions. We use a variety of formats and equipment including boot camp, balance discs, kettlebells, steps, aerial yoga silks, barre, exercise balls and weights, and body weight. No kids please. This class is safe for pregnancy and diastasis recti.

Mindful STEP 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Mindful STEP is a 45 minute class that incorporates step aerobic intervals with strength training and core toning exercises. This high energy class will make you sweat and smile. This class is safe for pregnancy and diastasis recti. A lower step will be used for pregnant participants.

Mindful Dance 1 visit free From $12 per visit with 10 Class Package (15% OFF Special) pass No purchase required to enroll

Mindful Dance is an introduction to modern dance technique. The class will teach students floor work, improvisation, dance movements, body strengthening, and choreography. Students will learn how to use their body as a tool for expression and how to move their bodies through space. Through different combinations, students will gain the strength and confidence to dance freely in the space with no limitations. The class will help students connect to their creative selves and expand their movement consciousness.

Mindful Restorative Yoga (No Kids) 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Restorative Yoga is simply that - restorative. It is the centering of your breath and body - aligning the physical and mental by practicing stillness or gentle movement for extended periods of time. The props assist in helping you to hold poses longer. No kids please. This class is safe for pregnancy and diastasis recti as modifications will be provided.

Mindful KETTLEBELLS 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Mindful KETTLEBELLS is a 45-minute class that includes both circuit and tabata formats. Kettlebells are utilized in a variety of strength training exercises to tone and shape your full body. This is a kid-friendly class. Children age 3 and under must be secured in a stroller during class. This class is safe for pregnancy and diastasis recti, but is intense. Modifications will be provided.

Family Boot Camp 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

This is a family-friendly class meaning you can bring your partner, husband, significant other, or even your mom! All children 3 and under must be secured in a stroller or carrier. All other kiddos can sit on a blanket or mat next to you during class. If older kids want to participate in class they can but must be close to and monitored by guardians at all times. Please bring mats, water, and towels for everyone participating in this full-body workout class. Thanks!

Mindful BOUNCE 1 visit free From $12 per visit with 10 Class Package (15% OFF Special) pass No purchase required to enroll

Mindful Bounce is a 45-minute class that uses mini-trampolines for a full-body, high-intensity workout that provides low-impact cardio. Students must be at least 16 weeks postpartum. Please wear a high-impact sports bra, leggings, and bring socks. This class is safe for DR. This class is not safe for pregnancy.

Buti® Yoga (No kids) 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Buti Yoga is a fast-paced, high energy combination of power yoga, tribal dance, spiral core technique, and plyometrics. This is a women's only class. Please bring a hand towel, yoga mat, and water. Be ready to sweat, ground, and connect. This class is not safe for women in their first trimester, those with Diastasis Recti, or those under 16 weeks postpartum. No kids please.

Buti® Yoga 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Buti Yoga is a fast-paced, high energy combination of power yoga, tribal dance, spiral core technique, and plyometrics. This is a women's only class. Please bring a hand towel, yoga mat, and water. Be ready to sweat, ground, and connect. This class is not safe for women in their first trimester, those with Diastasis Recti, or those under 16 weeks postpartum. Children age 3 and younger must remain secured in a stroller.

Buti® SCULPT 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

BUTI® Sculpt is a HIIT class that blends high-intensity spiral structure movements with static yoga asanas. Children age 3 and younger must remain secure in a stroller. This class is safe for pregnancy and diastasis recti. Modifications will be provided.

Buti HOTCORE® 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

HotCore® is a 30 minute class that utilizes the Spiral Structure Technique® to engage the deep muscles of the core. Broken into pre-sequenced sets to maximize muscle toning, look and functionality, Hotcore® is the perfect add-on class for students looking to enhance core strength or push the limits of their yoga practice.

Students practice in socks to facilitate fluid “drag” or friction creating resistance. The majority of movements in Hotcore® build deep core strength best a​ccessed through an exaggerated tucking of the pelvis and intentional rounding of the spine. In between sets, students move to restorative yoga asanas to stretch and lengthen. Most Hotcore® classes consist of 4-5 pre-set sequences at the discretion and timing of the instructor. Hotcore® classes can be taught in non-heated and heated rooms alike. Temperatures can range from 80-95.

This class is not safe for pregnancy or women with Diastasis Recti. Children age 3 and younger must remain secure in a stroller.






Booty Barre 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Booty Barre is a fun, energetic, workout that fuses techniques from Dance, Pilates, and Yoga that will tone, define and chisel the whole body. This class is safe for pregnancy and diastasis recti. Children age 3 and younger must remain secure in a stroller.

Zumba®/ Strong 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Everybody and every body! Each Zumba® class is designed to bring people together to sweat it on. We take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Once the Latin and World rhythms take over, you'll see why Zumba® Fitness classes are often called exercise in disguise. Super effective? Check. Super fun? Check and check. A total workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, boosted energy and a serious dose of awesome each time you leave class.


STRONG by Zumba® combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music that has been specifically designed to match every single move. Every squat, every lunge, every burpee is driven by the music, helping you make it to that last rep, and maybe even five more. This is not a dance class, like Zumba. Focus is on strength training.


Children are allowed at this class. If under the age of 4, they must sit in their stroller. This class is safe for pregnancy and diastasis recti as modifications will be provided.

Om Meditation (no kids) $20 per class From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

108 represents the ultimate reality of the universe as being simultaneously one, emptiness, and infinite. 108 has long been considered a sacred number in Hinduism and yoga. Malas, or prayer beads, come as a string of 108 beads. A mala is used for counting as you repeat a mantra. Om is a mantra, or vibration, that is traditionally chanted at the beginning and end of yoga sessions. Coming from Hinduism and Yoga, the manra is considered to have high spiritual and creative power. In this class we will sit in a circle and chant om 108 times. After you will have a few minutes to journal your experience.

Kids P.E. 1 visit free From $12 per visit with 10 Class Package (15% OFF Special) pass No purchase required to enroll

OPEN STUDIO 1 visit free From $12 per visit with 10 Class Package (15% OFF Special) pass Purchase required to enroll

Virtual Class $20 per class $30 A credit card is required to enroll but isn't charged until the time of service.

Mindful Sunrise Flow & Meditation (No Kids) 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Mindful Sunrise Flow and Meditation is a great way to start your day. This 45-minute class includes a vinyasa flow, sun salutations, and a morning mediation. No kids are allowed for this class. Please be sure to register by 10 pm the night before to reserve your space in the class.

Buti Glow 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass No purchase required to enroll

Buti Yoga & Hotcore (No kids) 1 visit free From $12 per visit with 10 Class Package (15% OFF Special) pass A credit card is required to enroll but isn't charged until the time of service.

This class is a mix of Buti Yoga 45 minutes (plyometrics, tribal dance, power yoga) and Hotcore 30 minutes (core strengthening using resistance from sliding the feet). This class is NOT safe for those with Diastasis Recti or Pregnancy. Please bring a yoga mat, water, a hand towel, and socks!

Mindful POWER FLOW 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Mindful POWER FLOW is a powerful, energetic form of yoga asana where students fluidly move from one pose to the next while connecting their breathing to their movements. Resistance bands, light weights, or props may occasionally be used in class. This is not a traditional power yoga class. The class utilizes vinyasa Flow, weight training, and static holds.

This class is kid-friendly. All children aged 3 and under must remain secured in a carrier or stroller.

Mindful Cycle 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Mindful Cycle is a high-intensity exercise class on a stationary bike. It combines cardio and endurance in a 45-minute calorie-crunching session! Not only is it great for giving you all the cardiovascular gains, but it's great at toning muscles to make you super strong. Kids are welcome to attend this class with you. Children age 3 and under must remain secured in a stroller or carrier during class. Older children may stay seated close to you on a mat.

Mindful Slow Flow (Prenatal-friendly) 1 visit free From $12 per visit with 10 Class Package (15% OFF Special) pass A credit card is required to enroll but isn't charged until the time of service.

Mindful Slow Flow (Prenatal-Friendly) Yoga includes stretching, mental centering, and focused breathing. This 60-minute class is for women and prenatal women and is kid-friendly. Children age 3 and under must remain secured in a stroller or carrier for the duration of the class. Older children may sit on a mat next to you during class.

Research suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies. Prenatal yoga can improve sleep and reduce stress and anxiety. Prenatal Yoga increases the strength, flexibility, and endurance of muscles needed for childbirth and decreases lower back pain, nausea, headaches, and shortness of breath. Prenatal yoga can also help you meet and bond with other pregnant women and prepare for being a new parent.

Mindful Yoga Flight $25 per class From $12 per visit with 10 Class Package (15% OFF Special) pass No purchase required to enroll

Mindful Walk & Flow 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass No purchase required to enroll

Mindful Walk & Flow at the park includes 20 minutes of walking and 30 minutes of vinyasa flow yoga. Children aged 3 and under must be secured in a stroller or carrier. Children aged 4 and older can walk with and sit by you on a mat during class. You can bring well trained dogs on a leash to class too. Please bring a yoga mat, hand towel, water, and dress accordingly for the weather.

Deep 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass No purchase required to enroll

Hills & Humps 1 visit free From $12 per visit with 10 Class Package (15% OFF Special) pass No purchase required to enroll

This class included 15 minutes of hill repeats (walking or running) and 15 minutes of glute exercises.

Mindful BALANCE 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Mindful BALANCE is a 45-minute class. Each participant will utilize 2 air-filled balance discs for a variety of functional and strength based exercises. This class will help to improve balance, strengthen the joints, tone your muscles, and build core stability. This class is safe for pregnancy and diastasis recti.

Mindful Cycle (No kids) 1 visit free From $12 per visit with 10 Class Package (15% OFF Special) pass A credit card is required to enroll but isn't charged until the time of service.

Mindful Cycle is a high-intensity exercise class on a stationary bike. It combines cardio and endurance in a 45-minute calorie-crunching session! Not only is it great for giving you all the cardiovascular gains, but it's great at toning muscles to make you super strong.

Buti® DEEP (No Kids) 1 visit free From $5 per visit with INSTRUCTOR Dropin Class Pass pass A credit card is required to enroll but isn't charged until the time of service.

Masterful and intentional, DEEP is restorative movement sequence that utilizes the Spiral Structure Technique® to connect mind to muscle and catalyze vibrational change on a cellular level. DEEP is low-impact and focuses on micro-movements with physical touch to connect the brain to innervated muscle and restructure the deep core. DEEP is designed to prevent injury, restore innervation and assist in the recovery of bladder/ uterine prolapse and diastasis recti. The class structure also includes self-massage and pressure point activation to release muscles during deep restorative asanas. This class is not safe for pregnancy. This class is safe for diastasis recti. No kids please.

Individual Training

Individual Training Sessions are catered to your wellness needs and goals. A variety of wellness and exercise modalities will be used during your session and homework will be provided.

Community

Mindful COMMUNITY BRUNCH Free No purchase required to enroll

Courses

Mindful Half Marathon Training Program (no kids) $149 Purchase required to enroll

To enroll please see our schedule. Join us for 12 weeks of training including a running plan and homework guide, a weekly coached group long run, 2 (optional) short group runs/week and personal running instruction.

200 Hour Yoga Teacher Training RYT $1,850 Purchase required to enroll

Mindful Wellness Challenge- New Member $209 Purchase required to enroll

Join our 2022 Mindful Wellness Challenge!

The challenge includes fitness, nutrition, sleep, hydration, and mindfulness components – making this a well-rounded commitment to you in 22! This challenge will take place from February 7th – April 3rd. Registration includes:

· Unlimited fitness classes from 2/7-4/3/22 – We offer 20 different class formats and over 27 classes per week! Our welcoming and inclusive classes are perfect for any fitness level.

· Exclusive Challenge T-shirt

· Equipment kit (a $59 value)

· Pre- and post-assessments

· Daily challenges and accountability through our active community

· Challenge guide




Appointments

Ayurveda Consultation (Student Practitioner)

Ayurveda is the world’s oldest and most comprehensive system of natural medicine and is the traditional system of medicine of India.

Maharishi Ayurveda is the modern revival of the complete and authentic practice of Ayurveda by Maharishi Mahesh Yogi, Founder of the TM technique. Maharishi Ayurveda returns Ayurveda to its original consciousness-based approach and includes the practice of the TM technique as its foundational recommendation. The key Maharishi Ayurveda goal of all recommendations is to balance and enliven the inner intelligence of the body responsible for its natural healing ability.

Consultations include the following:

1. Creating an Ayurveda Health Profile for a Personalized Medicine ApproachConsultations provide personalized medicine where recommendations are matched to the individual’s unique mind-body characteristics. Through questionnaires, Ayurvedic pulse assessment, and meeting your student practitioner determines your MAV Personal profile including, body type, digestive type, imbalances in the key principles of biological intelligence, and status of the need for cleansing programs.

2. Dietary Recommendations
Dietary recommendations are matched to a variety of factors in your personal profile including body type, imbalances, cleansing status, and strength of digestion and metabolism.

3. Lifestyle and Daily Routine
Your student practitioner will provide recommendations for lifestyle matched to your personal profile including eating behavior, tips for improving digestion and elimination, exercise, sleeping patterns, cleansing, and seasonal routines.

4. Spices
Your student practitioner will provide personalized spice recommendations for food and the use of “spice-waters” to cleanse and balance the mind-body system.

5. Detox and cleansing
Your student practitioner will evaluate from an Ayurvedic perspective your need for cleansing and give Ayurvedic cleansing recommendations if needed.

6. Herbal recommendations
Most clients will receive two types of herbal recommendations.
a) General balancing and nourishing preparations that can be used on an ongoing basis.
b) Preparations that aim to rebalance and enliven the inner intelligence in specific areas of bodily function.

Meghan Pflepsen Zender is pursuing her degree in Maharishi Ayurveda & Integrative Health at Maharishi International University. This 50-minute consultation is priced at a student practitioner rate and will increase when Meghan receives her degree. All consultations will be completed under the direction and guidance of the professors at Maharishi International University. This consultation and practice do not take the place of your primary physician. If this is an emergency, please call 911.