Change Your Life

Change Your Health

Blending Dimenssions of Wellness

By Author &  Wellness Expert,  Marilyn Peppers-Citizen


Book Signing

Saturday April 13th

4-5pm

Free to Public

W-11 Studio A

Research shows that there are causes for memory loss and other signs of dementia that can be reversed.  Memory loss does not have to be considered a natural part of aging. You can take action today to reduce your risk of developing Alzheimer’s by following the Four Pillars of Alzheimer’s Prevention™.

Workshops are Nutrition, Stress Management, Exercise, and Psycho-Spiritual Fitness. 

Spring Workshops (4 consecutive Saturdays) 

Begins May 11   
(12:30pm-1:30pm) Instructor: Peppers

(May 11) Nutrition - Your brain needs the proper fuel to function well and your diet is critical to brain health.

(May 18) Stress Management - A stress-relaxation practice can improve your healthy and optimal mental performance.

(May 25) Exercise Class – Physical and mental exercise is important to brain health.

(June 1) Psycho-Spiritual Fitness – Psycho-spiritual fitness may help to reduce the risk for Mild Cognitive Decline and even Alzheimer’s.

Tuition: $20 per Workshop   
(Meets in W-11, Studio A)

Want to tap your inner child and have a blast while exercising? Well here's your chance! Hoopilates a hybrid workout that combines the fun of hula hooping with Pilates principles, mat movements and yoga postures. This whole body workout strengthens balance, coordination, cardiovascular system and the core. No experience necessary. Come be joyful and invigorated!

Spring Session (8 weeks) 

30 mins. Class
Fri Apr 26 (9:30am) Instructor: Spalding
Tuition: $55

All skill levels, Ages 16 to Adult

Curious about the difference between yoga and yoga therapy?  Both a yoga class and yoga therapy session are valid and valuable, but they are different. A yoga class focuses on the techniques or yoga practice. When clients see a yoga therapist or a therapeutic group, it’s usually not to learn about yoga but to get help with or relief from some symptom or health condition that is bothering them.  Yoga therapeutic methods are based on the principles of yoga, scientific data, and the experience of yoga teachers.  The client is the focus as well as how yoga techniques can help the client feel better or improve their function.  Clients can participate in one-on-one individualized sessions or in a group session where clients have similar conditions or a variety of conditions.  After an intake and assessment, the yoga therapist focuses on the client’s specific symptoms and identifies methods to help them manage those symptoms in subsequent sessions. The yoga therapist also empowers clients to take an active role in their self-care, to help them overcome challenges, and gain independence. 

Initial assessment- $50

Privates- $65  (5 pack $300)  (10 pack $550)
Small group classes (5 students max.) Tue Jan 8 9am/6pm   Spring Session Apr 23- 8 weeks - $160

For more information, and to register for your initial private assessment, please call Lesley Spalding at 703-584-2965 or email lesleyspalding@workhousearts.org. 

NEW!
We offer this 1 hour workshop every first Sunday of the month. We cover the history of Pilates, the basic principals; breathing, muscle engagement and proper body alignment, along with the fundamental Pilates Reformer exercises. This intro class is a requirement for students new to the movement seeking to register our weekly Pilates Equip groups. (Meets in W-11, Studio C)

All Skill Levels, Ages 16 and up
Pilates Barre is a beginner/intermediate 45 min. class. This class combines the principles of Pilates & Ballet Barre work to ensure that you gain an awareness of your core and body alignment. The Ballet Barre and Pilates Props are incorporated into a flowing movement routine to challenge your strength and stability while increasing stamina and flexibility. Pilates Barre is a great way to add variety to your Pilates and Ballet routine while toning your entire body. (Meets in W-11, Studio B)

Spring Session (7 weeks)  
Mon Apr 22 (7pm-7:45pm)  Instructor: Kramer  *No Class Memorial Day

Tuition: $85

All skill levels, Ages 16 to Adult

ZEN•GA!  Engerize both your body and mind with this fluid but powerful class.  See how ZEN-GA method brings strength & control to the body and peace to the mind.  This challenging class includes components of fitness training - the pace will rev up the cardiovascular system, the fluidity of the sequences will enhance flexibility, and the controlled stationary holds result in improved total-body strength.  (Meets in W-11, Studio B) 55 mins. Class

Spring Session (8 weeks)  

Tues Apr 23  (9am) Instructor: Hoar
Tuition: $110

Beginner Tai Chi, (Ages 16 to Adult)
Taijiquan Kung Fu also called Tai Chi Chuan (Tai Chi) is a Chinese martial art which means "Supreme Ultimate Boxing." It is an exercise system for relaxation, health and self-defense. It consists of slow, circular hand, foot and body movements. It can be described as swimming in water. Anyone, regardless of age or physical ability, can practice Tai Chi. The Cheng Man Ch'ing Form (also known as the Yang Style Short Form -37) will be taught.  No prior experience needed. (Meets in W-11, Studio

Spring Session (8 weeks)  

Tues Apr 23 (7pm) Instructor: Rodriguez

Tuition: $110

ADVANCED TAI CHI, (Ages 16 to Adult)
Students in the advanced Tai Chi class will receive instruction in the Ten Posture Form, Yang Style Long Form, Two-person Tai Chi San Shou Form, Push Hands, and Chin Na (joint-locking techniques). The martial arts applications of each of the forms is taught.  For those interested, instructor certification is available through a four level, white to black sash comprehensive curriculum.  The rank of Black Sash is awarded to students who have successfully completed the entire curriculum and demonstrated the appropriate level of skill to the instructor.  The ADVANCED TAI CHI class requires completion of BEGINNER TAI CHI and approval by the instructor. (Meets in W-11, Studio B)

Spring Session (8 weeks)  

Tue Apr 23 (8:00pm) Instructor: Rodriguez
Tuition: $110

All Skill Levels- Adult

Qigong is a meditative movement similar to Tai Chi. This ancient chinese style of healing is a holistic system of coordinated body postures and movements that increases blood flow and connection to your inner realms. This is a great practice for those wishing to increase the breathe control, meditation and mindfulness, as well as facilitating the body’s ability to self heal, not to mention creating a stronger energetic core.  Qigong is for all ages and abilities.  (Meets in W-11, Studio A)

Spring Session (8 weeks)
Wed Apr 24 (2pm) Instructor: Clarke
Tuition: $110

Mon Apr 22 (8am)

Mon Apr 22  (6:30pm)

All Skill Levels, Ages 16 - Adult
Pilates is a unique workout that focuses on core stability while using controlled movements to condition the body. Emphasis is placed on breathing and quality of form. While abdominal and postural muscles are strengthened, the body also improves in flexibility. Regular practice of Pilates exercises dramatically improves strength, flexibility, coordination, balance, posture and the mind/body connection. Art of Movement classes are conducted in one hour long and most classes may be joined at any time! (Meets in W-11, Studio B)

Spring Session (8 weeks)

Wed Apr 24 (9:00am) 

Wed Apr 24 (6:30pm)

Sat Apr 27 (9:00am)
Tuition: $110

All Skill Levels, (Ages 16 to Adult)
A low impact yoga that improves strength and coordination in the body. Gentle yoga is performed sitting in a chair enhancing balance and muscle flexibility. Bringing increased range of motion in all joints of the body. It also relieves stress and helps to bring calmness to the mind.It is appropriate for any type of mobility, whether wheelchair or ambulatory. Art of Movement classes are conducted in one hour long and most classes may be joined at any time! (Meets in W-11, Studio A)

Spring Session (8 weeks) 

Tue Apr 23 (10am) Instructor: Peppers

Wed Apr 24 (10am) Instructor: Peppers
Tuition: $110

All Skill Levels, Adult
It’s never too late to make that SmartMove to a more healthy, stronger and balanced you. SmartMoves for Seniors is designed for those young at heart seniors 55+ using their current skills and strengths in gaining balance, avoiding falls, increasing sense of proprioception and cognitive skills. By using the philosophy and techniques of different movements this class will help take every day functional movement to a different level and you’ll have fun doing it. This is a low to no impact class but gets that heart pumping and body moving. (Meets in W-11, Studio B)

Spring Session  (8 weeks)    

Thu Apr 25 (10am) : Instructor: Thomas  

All Skill Levels, Ages 16 to Adult
Gentle Pilates improves core strength and increases flexibility in the body. Each Gentle Pilates class is chair based and will benefit posture and alignment in the body. Exercises for balance and body awareness will engage the mind also. This class is appropriate for any type of mobility, whether wheelchair or ambulatory. Art of Movement classes are conducted in one hour long and most classes may be joined at any time! (Meets in W-11, Studio B)

Spring Session  (7 weeks) 
Mon Apr 22 (10am)  *No Class Memorial Day
Tuition: $96.25

All Skill Levels, Ages 16 to Adult
Let’s shake things up! Literally! We’re teaming up with Surfset and offering the word’s first total body surf trainer designed to mimic real surfing, just without the ocean. It’s all about getting away from the traditional static workout and challenging your body in new ways. Every exercise on the board is designed to engage your core and stabilizer muscles and shock the system to create real change inside and out. Sculpt a lean surfer physique and move your body in multiple planes that engage the body and mind in challenging and unique ways. (Meets in W-11, Studio D)

Spring Session (8 weeks)  

Thu Apr 25 (10:15am) Instructor: Hart

Tuition: $110

Spring Session (7 weeks) 

Mon Apr 22 (6:30pm) Instructor: Bradish  *No Class Memorial Day

Tuition: $96.25
(Meets in W-11, 1102)

All Skill Levels, Ages 16 to Adult
This total body cardio workout will burn calories and sculpt muscle in a non-impact format that is safe and effective for all fitness levels. Using every major muscle of the body while moving fluidly through the rowing stroke sequence, participants will increase range of motion and cardiovascular function while building muscular strength. Learn the power of being in the rowing zone in our new rowing studio. No prior rowing experience is necessary. Art of Movement classes are conducted in 55 minute long and most classes may be joined at any time! (Meets in W-11, 1102)

Spring Session (8 weeks)

Wed Apr 24 (6:30pm) Instructor: Casipit

Thu Apr 25 (9am) Instructor: Hart

Fri Apr 26 (9:35am) Instructor: Bradish

Tuition: $110

All Skill Levels, Ages 16 to Adult
Combining the best of rowing and the best of yoga, this hybrid class is pure fluidity-in-motion. The rowing will improve your strength and endurance while the yoga will improve your flexibility and balance. In this class, participants will alternate between the rowing machine and the yoga mat. Row Flow will increase your stamina and strength while reducing stress and anxiety. No prior experience in either rowing or yoga is necessary. Art of Movement classes are conducted in 55 minute long and most classes may be joined at any time! (Meets in W-11, 1102)

Spring Session (8 weeks) 

Wed Apr 24 (9am) Instructor: Hart
Tuition: $110

All Skill Levels (Ages 16 to Adult)

Bodyblade will provide you with a workout that is results oriented and functional, connecting muscle, joints and body segments for a safe, fun, and most importantly, effective training experience! This 30-minute session will take you through a combination of core stability exercises with both upper (shoulder stability) and lower body (hip, knee and ankle stability) moves to give you a stronger and more stable body than you ever imagined. Best of all, you will almost immediately notice improved wellness, balance, coordination and muscle definition, as well as greater flexibility and posture. And anybody can do it! This method of vibration training is simple and powerful, no matter what your fitness level, page, gender or  previous training experience. In fact, Bodyblade automatically adjusts to the fitness level of each user to guarantee success in training. (Meets in W-11)

Spring Session (8 weeks)  

30 mins. Class
Fri Apr 26 (9am) Instructor: Lacombe
Tuition: $55

All Skill Levels, Ages 16 to Adult
Hatha yoga focuses on asanas, or poses. A person who practices yoga goes through a series of specific poses while controlling his or her breathing and incorporates meditation and relaxation. Yoga improves flexibility, strength, balance, stamina and mental clarity, while reducing anxiety and stress. Yoga is about creating balance in the body through developing strength, flexibility, and the mind-body connection. Art of Movement classes are conducted in 55 minute long and most classes may be joined at any time! (Meets in W-11, Studio B.

Spring Session (8 weeks)

Wed  Apr 24 (10:30am) Instructor: Hart *Vinyasa Flow

Wed Apr 24 (7:30pm) Instructor: Peppers *Yoga For Your Back

Thu Apr 25 (9am) Instructor: Thomas *Advanced Level

Thu Apr 25 (7pm) Instructor: Super *Yoga Stretch

Fri Apr 26 (10am) Instructor: Thomas *Gentle Fluid Flow

Sat Apr 27 (10:15am) Instructor: McKeown

Tuition: $110

All skill levels, Ages 16 to Adult

Yoga nidra or yogic sleep is a state of consciousness between waking and sleeping, like the "going-to-sleep" stage. It is a state in which the body is completely relaxed, and the practitioner becomes systematically and increasingly aware of the inner world by following a set of verbal instructions. Benefits include connecting with one's self and stress reduction.  Leave class feeling great!  Held every 2nd Saturday of the month.  

3pm   Instructor: Peppers   

Studio A

Tuition: $15          

All Skill Levels, Ages 16 to Adult, For returning AOM students only!

Spring Session (7 week session)  *No Class Memorial Day 

Mondays:

(9am) Instructor:Lacombe

(10am) Instructor: Lacombe
(11am) Instructor: Viggiano- Advanced/Pilates Instructors

(5:15pm) Instructor: Scheiffley

(7pm) Instructor: Lacombe

All Skill Levels, Ages 16 to Adult
For returning AOM students only! If you have a small group (3 to 4 persons) seeking a Pilates Equipment Class please call AOM Director, Lesley Spalding, at 703-584-2965. (All Classes Meet in W-11)

Spring Session Begins Apr 23 (8 weeks)   Tuition: $210

Tuesdays:

(8am) Instructor: Hoar
(9am) Instructor: Tilford

(10am) Instructor: Spalding
(12pm) Instructor: Heckel- Advanced/Pilates Instructors
(6:00pm) Instructor: Lacombe 
(7pm) Instructor: LaCombe

Wednesdays:

(9am) Instructor: LaCombe

(10am) Instructor: Viggiano
(10:01am) Instructor: LaCombe 

(11am) Instructor: Viggiano 

(5:30pm) Instructor: Stephens

(6:30pm) Instructor: Stephens

 Thursdays:

(9am) Instructor: Tilford

(3:00pm) Instructor: Legowik  Advanced/Pilates Instructors

(4pm) Instructor: Stephens  *6 week session  $157.50

(6pm) Instructor: Lacombe
(7pm) Instructor: LaCombe

Fridays:

(9am) Instructor: Scheiffley
(10am) Instructor: Tilford
(11am) Instructor: LaCombe

All Skill Levels, Ages 16 to Adult

For returning AOM students only! Small group (3 to 4 persons)

Our 30 minute Cardio Pilates Jump Board classes are the perfect way to incorporate cardio work into your Pilates routine. This innovative full body workout consists of a continuous flow of Pilates exercises conducted on the reformer with the Jump board attachment. Fluid transitions, coupled with interval jumping, results in an increased heart rate that is optimal for burning calories and building lean muscle.The benefits of our Jump Board class are wide-ranging and amazing! You’ll feel the burn in both your arms and legs, develop power and speed, improve overall coordination and elevate your heart rate more than any other Pilates classes. It will expand your Pilates practice by challenging you in different positions: lying on your back and side, kneeling facing the front, back and side, and many more physique toning movements. Plus, it’s easy and so much fun—the 30 minutes is over before you know it. (Meet in W-11, Studio C)

Spring Session  (8 weeks) 

Fri Apr 26 (9:30am) Instructor: Stephens  

Tuition: $110  (Meets in Studio C)

Pound is a full body cardio jam session inspired by Pilates and Yoga movements using Ripstix® (At ¼ lb, they are twice the weight of a standard 5B Drumstick), lightly weighted drumsticks engineered specifically for exercising. With these Ripstix's participants simulate drumming in which promotes sculpting and fast calories-burning. You will pound your Ripstix about 15,000 reps per class.

(Meets in W-11, Studio A)

Winter Session (4 weeks)

Tue Mar 26 (2pm) Instructor: Fatnassi

Tuition: $55

All Skill Levels, Adults
Presented by Fitness Trainers: Jen Katt & Lesley Spalding

Cardio and strength training in the same class. Total-body workout includes flexibility exercises to improve balance and range of motion PLUS resistance training to enhance muscle tone, bone density, and strength. Easy-to-learn group aerobics provide a cardio component. You will enjoy this lively format while you build a better body in a fun and supportive atmosphere.  All moves are adapted to an individual’s fitness level. (Meets in W-11, Studio A) 

Spring Session (7 weeks) 
Mon Apr 22 (10:30am)  Instructor: Spalding   *No Class Memorial Day
Tuition:  $96.25

All Skill Levels, Ages 16 to Adult
Gentle Pilates and Yoga improves core strength and increases flexibility in the body. Each class will benefit posture and alignment in the body. Exercises for balance and body awareness will engage the mind also. This class is appropriate for any type of mobility, whether wheelchair or ambulatory. 

Spring Session (8 weeks)
Tue Apr 23 (3pm) Instructor: Spalding

Tuition: $110
(Meets in W-11, Studio B)

GET TO KNOW THE NEW US

Jazzercise is a pulse-pounding, beat-pumping fitness program that gets you results…fast. It’s a calorie-torching, hip swiveling dance party with a hot playlist to distract you from the burn.

9:00 am M-F

4:30 pm M/W/TH

6:00 pm M/T/W

8:15 am Saturday

9:00 am Saturday

9:00 am Sunday

To register for Jazzercise courses, please visit: www.jazzercise.com