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CLASS DESCRIPTIONS
◾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 getoutofbackpain.com/online-classes at the bottom of the page for payment options, unless otherwise indicated.
Class List
| DAY/TIME | DESCRIPTION | COST | NOTES |
|---|---|---|---|
| Monday HIIT or High Intensity Interval Training, 9:30-10:00 am | Designed for cardio. Everyone gets their own program based on their needs. I track your heart rates and teach you how to do it to improve the health of your heart. Contact Dot before your first class. Comes with videos some weeks. Same class as Thursday 9:30 am. | $125 for 2 months |
|
| Monday Strength, 12:30-1:45 pm | A weight training class, one of the best things to do if you have osteoporosis or osteopenia or just want to learn to be stronger as you age. We use either weights or stretchy bands; I will tell you exactly what to buy. Geared toward women in their 40s, thru 70s.
Everyone works at their own level with whatever weights or bands are appropriate (or none). Tracking materials provided. Comes with videos of some of the classes so you can practice in between if you want to. | $297 for 3 months | Limit 15 for individual attention. |
| Monday Stretch and Balance, 4:30-5:45 pm | Best online class to start, gentle stretching, great for back and shoulder pain or most joint pain. 1/3 to ½ standing, more than ½ on the floor. Balance moves included plus a little bit of core and strengthening. Most people find their joint pain either gone or much better from coming to this class. | $119 for 2 months | |
| My Body My Way, Wednesday, 3:00-4:00 pm | Is a private (i.e. no drop-in) 6 month group program designed to cover all aspects of what your body needs in a supportive group environment. Designed for women in their 40s to 70s who might have some aches and pains, or no time to figure out how to work out.
TONS of individual attention to your particular issues. You will learn exactly what are YOUR best moves for Pain Relief, Strength, Flexibility, Core, Abs, Balance, Cardio and Endurance, and have them designed into workouts you can fit into your week. Accountability included to keep you on track. | MUST speak with Dot first. | |
| Thursday HIIT or High Intensity Interval Training, 9:30-10:00 am | Designed for cardio. Everyone gets their own program based on their needs. I track your heart rates and teach you how to do it to improve the health of your heart. Contact Dot before your first class. Comes with videos some weeks. Same class as Monday 9:30 am. | $125 for 2 months |
|
| Friday Stretch and Balance, 1:00-2:00 pm | Harder. Not recommended for most people as a first class if you haven’t already taken something else with me. If you are looking for more intermediate, this would be it. Includes some Yoga, Balance, Pilates, Strength Training, Core. | $125 for 2 months | |
| Saturday morning Get Active with Dot Private Membership, 9:00-9:15 am, yes 15 minutes | A private membership program. We cover EVERYTHING and you get a video collection of 10 minute do-able videos for every aspect of your fitness: yoga, pilates, strength, flexibility, core, abs, feet, back, neck, shoulders, traveling, gardening, whatever topic someone wants, we do it! Varying levels so appropriate for beginners or intermediates | $35 per month with auto pay: see https://getoutofbackpain.com/membership/ no contract, can start and end at any time. Here is a sample: https://www.getoutofbackpain.com/sample/ |
READ WHAT MY STUDENTS SAY
Re: Monday Strength/Osteoporosis
Thank you for all! I feel STRONG. — Chris M.
Side note: This woman’s bone density score INCREASED (i.e. got better!) after taking my class
Re: Pilates:
Hey Dot – seeing a night and day difference over here. Can’t thank you enough. Body is loving the difference. Thank you, and see you in class! — Fleche P.
Re: Wednesday Stretch/balance
A big thank you to you, Dot. You have been an anchor for me in this time when the days blend together. I know that on Wednesday afternoon I will be exercising with you, whether I feel like it or not. And I know I’ll get a boost from your energy and enthusiasm.
I started working with you a year ago and have experienced almost complete recovery in my shoulder—I’m so grateful to you for being you. — Elizabeth N.
Re: Saturday Morning Membership:
I have to let you know how much I enjoyed this interval training and the pilates intermediate videos.I found your suggestions of adding to other movements to interval really valuable – great for variety. These quick but effective routines, are great for any day of the week and I can easily access these when traveling.
Thank you so much for holding these online classes and for all the videos. — Hugs, Mary Ann A, AZ
Thanks for this morning’s class. I am feeling so much better. My balance and my physical confidence has improved. I think your classes are really making a difference. I love the convenience as well. And look forward to learning something new each SAT. — Thx, Gerrie Y.
Re: My Body My Way, Friday Stretch, Thursday
Thank you so much, Dot! I have been very much helped by ALL of your classes, and the individual attention has really been valuable.
Thank you again! Janice D, FL
Re: HIIT or High Intensity Interval Training
I want to continue with the Thursday am HIIT class. I love that I can do it at my pace, I am getting in some cardio, help my metabolism, and like to exercise with you. — Holly W., TX
Overall:
I actually have loved your Zoom classes. You really did a great job of making them inclusive, and personal and effective. — Thanks, Michele H
*Payment And Donation Information
• Paypal: http://paypal.me/dotspaet OR maridot@jps.net
• Venmo: @Dot-Spaet
• 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