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WORKSHOPS

Enrich Your Journey with Workshops

Explore our diverse workshops designed to enhance your fitness, wellness, and knowledge. 

Bay Club Group Fitness Room
Fitness

WORKSHOP

Mastering the  Kettlebell

Cost $30, per session

In this workshop, Rafael will teach how to execute the five pillar movements of the Russian Kettlebell Sport properly. The Swing, the Clean(and press), the Snatch(the Czar of all the strength movements), the Squat(very deep squat), and the Turkish Get-up. Rafael can assure you that using these five movements like your basic training routine will develop whole-body strength, and conditioning skyrockets if you are consistent with practice and rest days. Body fat is torched if you keep your appetite under control. This is not a workshop for beginners or a workout class. It would be best if you were fit enough to swing a quarter of your body weight 5 times. We will be talking about form, technique, and training plans. Previous kettlebell experience is optional but encouraged. ​

Instructor

Rafael 

Dates and Time
February 10th and 24th, 12:30 pm to 3:30 pm. Contact the Bay Club 
to sign up.

WORKSHOP

Beginning Resistance Training:  Refresh and Review for the New Year

Cost $30, per person

The advantage of training with your body instead of external resistance (weights or bands) is that you can work out anywhere and gain significant control over your body. You can train effectively using just your body. Let Rafael show you. His instruction will be productive, challenging, and enjoyable. In this workshop, he will be teaching you a progression of exercises. You will use the ground to build a proper foundation for your joints. He will cover everything with you, from proper technique to using training time in the most effective way possible. This is a 3-hour workshop with a maximum of 15 students per workshop.

Instructor
Rafael 

Dates and Time
January 13 and 27 from 12:30-3:30 pm, contact the Bay Club
to sign up.

Exercise Bands
Balance

WORKSHOP

Unstable Load and Odd Object Training

Modern gyms are designed to make training easier. More and more, the fitness industry is realizing that effective training should resemble the challenges of real life. In this workshop, we use one tool, the sandbag, to learn how to work out. What makes sandbags odd? Unlike a barbell, the weight inside of a sandbag constantly moves. Because of this aspect, the bag and your body are much harder to control. The sandbags fight your muscles because they are unstable and constantly shifting, throwing you off balance. 

Working with unstable weights improves your cardiovascular system and teaches your neural system to respond to physical challenges in new ways. Odd and unstable items train your whole body, not just a particular muscle group. You must use your whole body to make it through this workout.

Instructor
Rafael 

Dates and Time
Coming soon, c
ontact the Bay Club to learn more

WORKSHOP

The Power of Meditation

for Self-Care, Healing, and Wellbeing

This skill-based, half-day workshop is an introduction to iRest (Integrative Restoration), a secular meditation practice shown to be effective in working with post-traumatic stress, anxiety, depression, sleep problems, and chronic pain. Developed and evaluated with the United States Armed Forces, iRest is now offered in a wide range of community settings. This protocolized practice combines breath work, body scans, focused attention, deep relaxation techniques, and other tools. An explanation of how iRest works is interwoven with brief micro-meditation practices as we explore the ten tools of the iRest protocol. Breathwork and mindful movement practices are offered as additional tools to shift and reset the nervous system. This workshop concludes with the invitation to do a full iRest guided meditation (35-40 minutes).
Resources for practice at home and work will be provided.

Learning Objectives
1. List three tools from the iRest protocol.
2. Describe one practice from this session that you can use in the moment and on the go to build stress resilience.
3. Identify two free resources that can be used to support meditation.

Instructor

Linda Chamberlain, PhD MPH
www.drlindachamberlain.com 

Dates and Time
Coming soon, c
ontact the Bay Club to learn more

Meditation in a forest

JOIN US

Ready to join our fitness community?

Come by the Bay Club and we will get you enrolled with a membership that works for you! 

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