Abdominal muscles can weaken and lose shape due to past pregnancies, surgeries, long hours at a desk, a sedentary lifestyle, and poor posture. In this workshop, you’ll learn a series of highly effective exercises to strengthen all four layers of abdominal muscles without stressing your back or neck—and without getting on the floor. Unlike common abdominal exercises such as crunches, these techniques protect your joints while delivering results.

Acupressure is a healing technique that works with the flow of energy through your body. Just as blood flows through vessels, energy flows along pathways called meridians. By pressing or massaging key points on the body, you can stimulate energy flow and achieve relief without side effects. In this workshop, we’ll focus on the points that relieve and prevent migraines and headaches, as well as nausea and vertigo.

Perimenopause often begins around age 35 and can last 10–15 years. Common symptoms include fatigue, migraines, weight gain, water retention, depression, sleep disturbances, joint aches, hot flashes, anger flashes, fibroids, exaggerated PMS, and more. Understanding the underlying causes makes these symptoms much easier to address. In this workshop, we’ll cover how to measure hormone levels (blood test vs. saliva test) and interpret the results, explore traditional HRT versus bio-identical options, demonstrate acupressure points to assist in symptom relief, and review key nutritional strategies. You’ll leave with multiple tools and techniques to restore health and well-being.

Current research shows that lifestyle and diet have a major impact on how the brain ages. Cognitive function—including perception, thinking, and reasoning—can improve at any age. The good news is that there are practical steps you can start today to help brain cells communicate more effectively. In this workshop, you’ll learn which “superfoods” reduce the damaging effects of toxins and inflammation on the brain, which nutrients support memory, attention, information processing, and stress reduction, and simple, easy strategies to help your brain stay healthy and alert.

Take time to slow down, breathe deeply, and release the tension of daily life. This gentle yoga series combines mindful movement, breath awareness, and guided relaxation to support both body and mind. Each week builds gradually, offering accessible flowing sequences that ease stiffness, calm the nervous system, and promote balance and well-being. Perfect for all levels—including beginners—this class provides a supportive space to unwind, reconnect, and restore. By the end of the 6 weeks, you’ll leave with simple tools to reduce stress, improve flexibility, and carry a greater sense of ease into everyday life. Bring: Your own yoga mat.

Breathing in specific ways can have powerful healing effects on both mind and body. Breathwork is one of the most effective tools to improve energy levels, health, and overall well-being. In this workshop, you’ll learn ancient breathing exercises designed to: Neutralize stress by reprogramming your nervous system Increase energy and vitality Boost brain function Improve immune response Reduce depression and anxiety Breathing exercises are powerful, free, and literally right under your nose!

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.

Have you ever noticed that your head leads the way or that your shoulders and upper back are rounded forward? In this workshop, you’ll learn simple techniques to improve posture and stand straighter. Exercises will help flatten the upper back, un-round the shoulders, and strengthen your midsection. We’ll also cover how to reduce the risk of osteoporosis and how to support bone health through nutrition, minerals, and trace minerals. Learn which foods help—or harm—your bones, and discover exercises to help maintain or regain bone mass. Wear loose, comfortable clothing, and have a resistance band or tube ready for some of the exercises.

This 6-week yoga series focuses on building strength, stability, and confidence through accessible yoga practices. Each week introduces poses and mindful movements designed to support core strength, improve balance, and enhance overall mobility. Gentle challenges are offered to help participants safely progress at their own pace. Ideal for all levels, this class provides a supportive space to increase body awareness, reduce the risk of falls, and feel more grounded both on and off the mat. By the end of this series, you’ll leave with tools to carry strength and steadiness into everyday life. Bring: Your own yoga mat.

If you currently take thyroid medication but are still experiencing weight gain or a variety of other symptoms, there’s more you need to know. Common issues include fatigue, weight gain, depression, anxiety, rising cholesterol, difficulty focusing, thinning hair, digestive problems, abnormal blood pressure, reduced sex drive, and heart palpitations. In this workshop, we’ll discuss the five key measurements that are often overlooked, why the #1 thyroid replacement may not be helping, foods that help or hinder thyroid function, commonly misunderstood rules about how and when to take thyroid medications, and environmental triggers to discuss with your doctor. This workshop is informational only and is not a substitute for the advice of a qualified medical professional.

Confusion abounds about vitamin supplements—do you need them? Which ones are best? How do you choose? In this workshop, you’ll learn the seven guidelines that determine whether a supplement is well-balanced or a waste of money. (The instructor does not sell any supplements.) We’ll also review current research on antioxidants, phytochemicals, anti-aging nutrients, colloidal and chelated minerals, sustained-release formulas, and popular supplements such as collagen, glucosamine chondroitin, melatonin, ginkgo, ginseng, and echinacea.

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.

Are you finding that no matter how well you eat or exercise, the scale won’t budge? Your difficulty losing weight may be due to hormone imbalances rather than diet or activity. Until these imbalances are addressed, trying to lose weight can feel like shoveling sand against the tide. In this workshop, we’ll explore which hormones are involved and how to correct imbalances, strategies for controlling appetite and cravings, major sources of hormone-mimicking chemicals and how to eliminate them, the impact of HRT and birth control pills on weight, how to reliably check hormone levels, and safe steps to break the cycle of hormone-related weight gain.