Perimenopause often starts around age 35 and can last up to 15 years. Symptoms like fatigue, migraines, sleep disturbances, weight gain, and mood swings can be difficult—but manageable. This class will explore hormone testing, HRT vs. bio-identicals, acupressure for symptom relief, and nutrition musts. Leave with tools and techniques to restore balance and feel like yourself again.

Experience the fun and challenge of curling! This entry-level course is perfect for beginners—no prior knowledge is required, just a willingness to try something new. Participants will learn the basics of curling in a supportive, hands-on environment. Wear warm, flexible clothing (no jeans), and dress in layers. Please bring a separate pair of clean, rubber-soled shoes to wear on the ice. An optional introductory bonspiel (tournament) will be offered on a Saturday following the course for those who want to gain additional experience. Bonus: If you decide to become a member of the Bemidji Curling Club, the $35 course fee will be deducted from your first-year membership dues. For ages 18+.

If you love power volleyball and are eager for more court time, this class is perfect for you! Dive into the action with a lively, passionate group of co-ed players and showcase your skills. While some experience in power volleyball is preferred, enthusiasm and a desire to improve are all you need to join the fun!

Do you crave snack foods, sweets, or starches—and the more you eat, the more you want? This class offers a two-week plan to stop your cravings, balance your insulin levels, and help you lose weight. You’ll learn why cravings aren’t about willpower, but biology—and what you can do to break the cycle. No hype, just facts and effective solutions to get you back in control.

Pilates is a mix of toning and stretching movements focusing on the core muscles—no two classes are the same! We slowly build up each week to more challenging movements, but many can be modified for personal needs. This class includes a variety of exercises, from yoga-style movements on the mat to wall-based work. Come and lose inches and tone up while having fun! Class is for ages 16+. Please bring a yoga mat and water bottle. Weather permitting, class may be held outside on the south lawn of the building.

Join the growing community of women who have embraced pole dancing as a powerful blend of physical and mental exercise. These classes offer a fantastic way to tone your body, burn calories, and enhance flexibility, all within a supportive and enjoyable environment. Designed for women of all ages, sizes, and fitness levels, sessions are tailored to every experience level. Wear comfortable shoes or go barefoot—whatever suits you best. Discover the fun and confidence-boosting benefits of pole dancing today!

Do you notice your head jutting forward or your shoulders rounding? This class will teach you techniques to correct posture, strengthen your core, and improve alignment. You’ll also learn exercises to reduce your risk of osteoporosis and re-gain bone mass, along with the latest on nutrition, minerals, and foods that affect bone health. Wear comfortable clothing and have a resistance band or tube on hand.

Are your shoulders slumped or your head too far forward? Poor posture can affect your appearance, comfort, and confidence. In this class, you’ll learn simple corrections, including Janice’s Instant Alignment Technique, and tips to improve posture while driving, working, or exercising. Better posture helps clothes fit better and reduces aches and fatigue. You’ll need a resistance band for some of the exercises.

Are you tired of feeling confused about food and what really helps your family’s health? In this hands-on course, you’ll learn step-by-step how to clean up your family’s diet, strengthen gut health, and adopt a food-is-medicine approach to managing conditions like asthma, eczema, diabetes, obesity, ADHD, autism, anxiety, depression.Each week you’ll get practical tools: a workbook, shopping list templates, meal planning guides, and a recipe packet — so by the end, you won’t just know what to do, you’ll already be putting it into practice. Week 1 – Build the Foundation Discover why gut health is the hidden key to preventing and managing chronic conditions(like obesity, diabetes, eczema, asthma, diabetes, ADHD, etc.). Workbook activity: Shift your mindset and set a realistic, personalized goal for yourfamily’s 4-week journey. Outcome: You’ll leave knowing exactly why gut health matters — and feel motivatedwith a clear starting point. Week 2 – Clean Up Your Diet Without Overwhelm Understand how the Standard American Diet harms gut health and what to do differently. Review your 3-day food journal to identify patterns and problem areas that may beaffecting your family’s health. Learn simple food swaps your kids will actually accept. Workbook activity: Map out your first small but powerful changes for your family. Outcome: You’ll leave with a practical action plan to start cleaning up your pantry andmeals. Week 3 – Master Meal Planning & Shopping Step-by-step strategies for affordable grocery shopping and stress-free meal planning. Special tips for picky eaters, tube-fed children, and those with diabetes or other dietaryneeds. Outcome: You’ll leave with a customized meal plan and shopping list template thatworks for your family’s unique challenges. Week 4 – Reset & Sustain Your Gut Health Explore gut-healing recipes that kids and adults can enjoy. Learn about evidence-based supplements to support digestion and immunity. Handout: Gut Reset Recipe Packet + Supplement Guide. Outcome: You’ll leave with your family’s first gut reset menu and the knowledge tomaintain healthy habits long-term. This course it targeted at families with chronic health conditions such as Obesity, Eczema, Asthma, ADHD, Depression, Anxiety, Autism, etc. but everyone is welcome as we all deserve a healthy gut.

Are you taking thyroid medication but still struggling with weight gain, fatigue, brain fog, or hair thinning? This workshop covers five key thyroid factors that are often overlooked, foods that help or hinder thyroid function, and important questions to ask your doctor. You’ll also learn the truth about common medications and how environmental factors may be affecting your health. Note: This session is informational and not a substitute for medical advice.

T’ai Chi Chih is a mindfulness-based moving meditation consisting of 19 gentle movements and one pose. The practice is soft, flowing, and easy to learn, with benefits that may include improved health, better balance and coordination, enhanced peace of mind, and increased joy. This Beginners I session is ideal for new students or returning participants who would like a review. We’ll focus on movements 1–10 with each class including both new instruction and review of previously learned techniques. Please wear comfortable clothes and shoes. Movements are done standing and can be modified as needed. Students may bring a water bottle if desired.

T’ai Chi Chih is a mindfulness-based moving meditation consisting of 19 gentle movements and one pose. The practice is soft, flowing, and easy to learn, with benefits that may include improved health, better balance and coordination, enhanced peace of mind, and increased joy. The Beginners II session is designed for students who have previously participated in a T’ai Chi Chih Beginners class. This session focuses on movements 11–19 and the final pose. Each class will include instruction on new movements and review of previously learned techniques. Please wear comfortable clothes and shoes. Movements are done standing and can be modified as needed. Students may bring a water bottle if desired.

Join Community Education's Walking Club to enjoy a convenient and comfortable walking experience indoors at the Bemidji High School Inside Track, located in the upstairs gym. To participate, make sure to wear your membership card, which can be collected at the Bemidji Community Education front desk at 3300 Gillett Dr NW. Your membership card is valid for the School Year 2025-2026, from October through May. The track is open for walking Monday through Friday from 6:00 am to 7:30 am and 5:00 pm to 9:00 pm, as well as Saturday and Sunday from 9:00 am to 6:00 pm, with occasional exceptions noted on the monthly calendar. This calendar is emailed to registered members each month and is also available on the website, homepage, and Facebook page. Please note that the Walking Club is not available on non-school days or during home activities.

If your weight won’t budge despite diet and exercise, hormones may be the reason. Learn which hormones affect weight, how to correct imbalances, and what role chemicals, medications, and food play in hormone disruption. You’ll gain real strategies to control appetite, reduce cravings, and start losing weight effectively and safely.