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ONLINE CLASSES Weekly on Zoom
General information
All classes are online unless noted otherwise.
Times listed are Pacific.
Feel free to email me with questions or to help you figure out which class is best for you.
Most classes, unless otherwise noted, you can try out before committing to the series.
Money is usually sent to Dot Spaet, see below at the bottom of the page for payment options, unless otherwise indicated.
For descriptions of classes, see getoutofbackpain.com/class-descriptions
Class List
| DAY/TIME | TYPE OF CLASS | COST | DESCRIPTION/NOTES |
|---|---|---|---|
| MONDAY | |||
| 9:30-10:00 AM | HIIT – cardio, individually designed | $125/2 mos | Interval Training designed separately for each person |
| 12:30 – 1:45 PM | Strength Training October thru December; next one January thru March 2025 Register at http://www.getoutofbackpain.com/osteowellness | $297/3 mos | A weight training class using either stretchy bands or weights. Great for Osteoporosis and general strength building |
| 4:30 – 5:45 PM | Basic Stretch and Balance with core work and some strength, a great place to start if you have aches and pains | $119/2 mos | A Yoga-inspired stretch/balance class |
| WEDNESDAY | |||
| 10:00 – 11:00 AM 3rd Wednesday of the month only | Osteo Wellness Coaching Group Program. Register at http://www.getoutofbackpain.com/osteowellnessmonthlygroup | $147/3 mos | A private Membership group for support, information, tracking, accountability to continue making progress toward Osteo Wellness and strong bones |
| 4:00 – 5:00 PM | My Body My Way Private Program for 10 people Interview Required | $997/6 months Started September 1, 2024 This Program is FULL Next one starts March 1, 2025 | Individual routines for every aspect of your fitness: cardio, strength, endurance, flexibility, core, abs, balance, pain relief |
| 4:30 – 5:45 pm | Basic Stretch IN PERSON at Terra Linda Rec Center. Taught by Barbara Colker | $139/2 mos | Max class size is 14, lots of individual attention. Register wiith Terra Linda |
| 6:00 – 7:00 PM | Pilates
In-person at TLRC, taught by Nancy Fox, MUST pre-register | $13/class | http://www.livelifelocally.org
Go to: classes/adult/Nancy Fox/fitness |
| THURSDAY | |||
| 9:30 – 10:00 AM | HIIT – cardio, individually designed | $125/2 mos | Interval Training designed separately for each person |
| 10:30-11:30 AM Next one tentative: February 20, 2025 | Top 5 Keys to Reverse Osteoporosis | FREE talk | MUST register first at: http://www.getoutofbackpain.com/top5KeysFreeWorkshop |
| Coming in 2025, tentative March 6, 13, 20, 27 10:30-11:30 AM | 4 week Osteoporosis Reversal and Prevention Program, non-pharmacological approaches | $129/4 weeks
SPECIAL early reg, only $97/4 weeks | Information series detailing exact strategies for reversing bone loss and keeping bones healthy. Register here: http://www.getoutofbackpain.com/4weekseries |
| 12:45 – 1:45 PM | Strength Training October thru December; next one January thru March 2025 Register at http://www.getoutofbackpain.com/osteowellness | $297/3 mos | A weight training class using either stretchy bands or weights. Great for Osteoporosis and general strength building |
| FRIDAY | |||
| 1:00 – 2:00 PM | Stretch/Balance, some core, some strength | $125/2 mos | Max class size is 14, lots of individual attention. A little more difficult |
| SATURDAY | |||
| 9:00 – 9:15 AM | Get Active with Dot private Membership Program
Register at | $35/mo | Includes videos, varied topics including yoga, pilates, stretching, strength, back, hips, knees, neck, balance and so much more. Info and registration are here |
IN PERSON AT TERRA LINDA REC CENTER TAUGHT BY NANCY FOX
Go to: classes/ adult / Nancy Fox/fitness.
Class information
In classes that you register and pay for I learn your body and you get individual attention.
There are a few spots available in most classes. Please email me, getoutofbackpain@earthlink.net if you are interested or if you have any questions!
It is my policy that when you register for a class, you can do a makeup at any other similar class; you can also try other similar classes to check out which has the best flavor for you.
If you are new with Back Pain, start with the Stretch classes.
Exercise is one of the most important things you can do to keep your immune system healthy, your mood up, and to get rid of your back pain!
More detailed descriptions of some of the classes are here: https://www.getoutofbackpain.com/classes/
Zoom information
General information about getting onto Zoom is here: getoutofbackpain.com/dotzoom
Direct access:
https://us02web.zoom.us/j/6184173062?pwd=SjBOemNhUHJGMnhlNmlWOFlMRnlSQT09
password: dotsclass
This is the same for all classes.
*Payment and Donation information
• Paypal: http://paypal.me/dotspaet OR maridot@jps.net
• Venmo: @Dot-Spaet phone is 9878
• Chase pay: Dorothy Spaet for Purple Sky
• Checks in the mail: ask me for my mailing address
• Credit Card: call me, 415-892-6605, with your card info
• I can set up automatic recurring payments if you prefer, let me know
I look forward to continuing to serve you in these unprecedented times.
Contact Dot for your complimentary Get Out of Pain phone consultation HERE