This class explores the wisdom of traditional foodways through a practical, whole-food lens. Drawing from ancestral eating patterns, Biblical food traditions, herbs, and ancient nutrition principles, this class highlights the role of nutrient-dense foods such as organ meats, bone broth, animal fats, fermented foods, fruits, vegetables, and heritage grains like einkorn flour. Participants will learn how these foods may support energy, digestion, metabolic health, and overall resilience through a return to simpler, more traditional eating. This course is designed for anyone interested in learning how to eat in a way that honors both history and health. You’ll discover how ancient cultures used food as nourishment and medicine, and how to incorporate traditional foods into a modern lifestyle in a practical, approachable way.

In this interactive workshop, Karla Hensrud-Wagner, Yamuna® Body Rolling Practitioner, yoga instructor, and movement specialist, teams up with Herbalist & herbal educator Penney Stadick of Herbz & Spicez to help you design a personalized daily ritual that supports your energy, reduces stress, and promotes lasting well-being. Together, you'll discover how just a few minutes each day can make a meaningful difference in how you feel. Karla will guide you through gentle movement, stretching, and breathing techniques designed to either energize your mornings or help you unwind in the evening. Penney will introduce easy-to-use herbs and teas that naturally complement your routine, explaining how herbal support can work alongside movement and breath to enhance your body's ability to restore balance.

Support your digestive health by calming the nervous system and giving your body the tools it needs to rest, restore, and thrive. Digestive discomfort isn't always about what you eat—it can also be influenced by stress, tension, and how your nervous system responds to daily life. In this unique co-taught workshop, Karla Hensrud-Wagner, Yamuna® Body Rolling Practitioner, yoga instructor, and movement specialist, joins Penny Stadick of Herbz & Spicez, herbal educator, to explore the powerful connection between stress, movement, breath, and digestive health. Karla will guide participants through gentle movement, restorative stretching, breathing techniques, and relaxation practices that help activate the body's natural "rest and digest" response. Penney will introduce traditional herbs that have long been used to support digestion, soothe occasional digestive discomfort, and promote healthy gut function, while demonstrating practical ways to incorporate them into everyday life.

This course introduces participants to the core principles and philosophy of naturopathic medicine. Participants will explore how the body maintains health and self-regulates, and how natural therapies can support these processes. Key topics include foundational concepts of nutrition, lifestyle medicine, botanical medicine, stress physiology and mind-body medicine. The class will also discuss common imbalances seen in clinical practice and how naturopathic approaches aim to address root causes rather than symptoms. Participants will leave with a clearer understanding of how natural medicine can be integrated into everyday health practices to support long-term wellness.

As the days grow shorter and temperatures cool, many people notice changes in their energy, mood, immunity, and overall well-being. This unique co-taught workshop brings together Karla Hensrud-Wagner, Yamuna® Body Rolling Practitioner, yoga instructor, and movement specialist, and Penny Stadick of Herbz & Spicez, herbal educator, to help you navigate the transition into fall with practical tools for seasonal wellness. Karla will guide participants through gentle grounding movement, balance exercises, and breathing techniques designed to improve stability, calm the nervous system, support healthy lung function, and prepare the body for the months ahead. Penny will introduce traditional herbs that have long been used to promote immune resilience, respiratory wellness, and seasonal balance, while demonstrating simple ways to incorporate them into everyday life.

Here’s a facelift you can do at home. Acupressure is an ancient Chinese healing method that works with the energy that flows through your body. Stimulating facial acupressure points can help erase years from your face naturally, bring a healthy glow to your skin; increase forming; even decrease headaches, relieve eye strain, soothe nerves, and increase relaxation. Learn how to make your skin healthy from the inside out.

Perimenopause starts around the age of 35 for most women and can last 10-15 years. Common symptoms include fatigue, migraines, weight gain, water retention, depression, sleep disturbances, joint aches, hot flashes, anger flashes, migraines, fibroids, exaggerated PMS and more. Once you understand exactly what is causing all the troublesome symptoms, they are much easier to correct. We’ll discuss how to get hormone levels measured - blood test vs. saliva test and what to do with the results; traditional HRT vs. bio-identical; acupressure points to assist in symptom relief and nutritional musts. You’ll leave with multiple tools and techniques for restoring health and well-being.

If you’ve noticed hip/thigh/butt spread, you are not alone. We have become a nation of professional sitters, causing lower body muscles to weaken and sag. In this workshop, you will learn: my famous ‘10 Minute Miracle Exercise’ series to strengthen lower body muscles quickly and, in the process, increase metabolism and bone density; decrease 2 inches off saddlebag area in 2 weeks; trim inches off lower body by getting rid of excess water weight; breathing technique to stimulate fat metabolism; acupressure points for lymph circulation and drainage. If you don’t have time, money, or inclination to haul yourself to a gym, you will love these powerful and effective techniques. You will need a resistance band, tied in a loop for some of the exercises.

This beginner-friendly class introduces the fundamentals of the MELT Method, a simple self-care technique designed to help your body feel better, move more freely, and recover more efficiently. Using specialized soft rollers and small hand and foot balls, you’ll learn how to gently rehydrate connective tissue, reduce tension, and improve overall alignment.You’ll be guided through slow, easy-to-follow sequences focused on breath, body awareness, and mindful release—no prior experience needed. Movements are low-impact and accessible to all fitness levels.Perfect for anyone dealing with stiffness, stress, or everyday aches, this class is a great starting point for building a consistent recovery and mobility routine.

You will be taught how to lead and follow, basic etiquette, and introductory steps for Swing, Texas Two-Step and Waltz. I promise you will no longer have to be a wallflower!

MELT Method & Restorative Yoga for Nervous System RegulationThis calming, restorative class combines the gentle self-care techniques of the MELT Method with supported restorative yoga to help regulate the nervous system, reduce stress, and promote deep relaxation. Through slow, intentional movement and extended periods of rest, you’ll learn how to shift the body out of “fight or flight” and into a more balanced, restorative state.Using soft MELT rollers and balls, we’ll begin by releasing tension in the connective tissue and improving circulation. This is followed by fully supported restorative yoga postures designed to calm the mind, ease muscular holding patterns, and encourage the body’s natural healing processes.This class is accessible to all levels and especially beneficial for those experiencing chronic stress, fatigue, anxiety, or physical tension. You’ll leave feeling grounded, restored, and more connected to your body’s ability to reset and recover.

This therapeutic class blends the gentle self-care techniques of the MELT Method with supportive yoga-based movement to help reduce discomfort and improve mobility in the knees, hips, and lower back. Designed to ease tension and restore balance in the body, the class focuses on improving alignment, stability, and ease of movement. Using soft rollers and mindful breath-work, MELT sequences help release tight connective tissue and improve joint hydration. These are paired with accessible yoga poses and stretches that build strength, increase flexibility, and support healthy movement patterns without strain.All levels are welcome, and modifications are offered throughout. This class is ideal for anyone looking to move with greater comfort, reduce everyday aches, and support long-term joint health in a calm, restorative environment.

Reconnect w/your body using Body Sense and Identityfor common imbalances. Follow up w/ techniques to rebalance the sttabilizing muscles. This class combines neuromuscular repattering techniques w/ the MELT Method therapy balls, therapy band, and soft body roller. All materials are provided!

You will learn how to correct common posture problems and learn an ‘Instant Alignment Technique’ that will have you standing straighter immediately. We’ll discuss easy to implement tips when at a computer, in a car or working out. There are many benefits to improving posture. And, the good news is no matter how long you may have had poor posture, it is never too late to make improvements. You will need a resistance band for some of the exercises

Current research shows lifestyle and diet have a big effect on HOW the brain ages. Cognitive function, which covers all aspects of perceiving, thinking and reasoning, CAN improve. And the very good news is no matter what your age there are things you can begin to do today to improve how quickly and effectively brain cells communicate with each other. We’ll discuss which ‘superfoods’ reduce the damaging effects of toxins and inflammation on the brain and which nutrients are great for memory, attention, processing information and reducing stress. You’ll learn simple, easy strategies to help your brain stay healthy and alert.