Services

RISE Yoga

RISE YOGA focuses on strengthening physical and mental resilience, improving circulation, increasing self-awareness, and harnessing and maintaining energy within the body, by fostering a strong connection between the spine and the central nervous system. This particular style of HATHA yoga aims to facilitate the healing process. 

Tips for your RISE yoga practice: Embrace the experience. Flexibility is not a prerequisite; we all start somewhere. Set an intention to train your mind and inspire your practice. Understand that not every day will be at 100%, and that's okay. Patience is key.

Be proud of yourself for showing up and taking care of your well-being. 

Yoga originated 6000 years ago and was first described in the Vedas from the Vedic Ages, and in the Yoga Sutras. Yoga was initially practiced as a means to connect and heal both the body and mind. The practice of yoga offers numerous benefits that contribute to overall well-being.

Yoga Boost immune function, Improves flexibility, Builds muscle strength, Prevents cartilage and joint breakdown, Protects the spine, Increases blood flow to vital organs, Boosts immunity, Increases heart rate, Decreases blood pressure, Regulates adrenal glands, Lowers blood sugar (LDL), Supports connective tissue, Improves focus, Improves balance, Maintains a healthy nervous system, Releases tension in limbs,  Improves REM sleep, Increases lung capacity, Decreases anxiety, Prevents digestive problems, Provides peace of mind, Increases EQ Emotional Regulation, Increases self-esteem and inner strength, Foster's self-acceptance, self-confidence, and inner strength, Teaches commitment and discipline and personal growth.

Wishing you a fulfilling and joyful yoga journey!

RISE Run/Walk Yoga Flow

RISE Flow Running is a specialized program designed to enhance running speed. It combines pranayama breathing techniques, targeted yoga poses for runners, and short-distance running. 

Running offers numerous physical and mental benefits, contributing to our overall resilience. It is an excellent cardiovascular exercise that improves circulation and significantly enhances cardiovascular endurance, reducing the risk of diseases like heart attacks or strokes. By engaging in running, we can strengthen our core muscles, maintain bone density, lower the risk of developing conditions such as diabetes, cancer, and neurological disorders like Alzheimer's. Furthermore, running has positive effects on mental health by boosting mental resilience, reducing symptoms of depression, improving learning abilities, sharpening memory, protecting the brain from aging, alleviating anxiety, and promoting better sleep.

Interval training is another valuable technique for improving both aerobic and anaerobic endurance. It enhances your VO2 max, which represents your capacity to utilize oxygen, and overall cardio performance.

Walking is SO underrated. Although often overlooked, walking offers many benefits as a low-impact form of exercise. It's a fantastic way to strengthen your heart. By engaging in a regular walking program, you can enhance the efficiency of your heart, leading to improved oxygen and nutrient delivery to your organs. Additionally, walking aids digestion burns calories and can assist with weight loss and weight management. Emotionally, walking releases natural pain-killing endorphins in the body, providing a sense of well-being. To maximize the benefits of walking, it's important to vary your speed and incline, challenging your body and mind.

Whether you're interested in speed running, walking, or interval training, our programs are designed to help you achieve your fitness goals and improve your overall well-being. If you have a negative perception of running, don't worry! We can help you change that mindset. Let's RISE together.

Heartsaver First Aid, Adult, Child, Infant CPR/AED Course

The Heartsaver First Aid CPR AED course offered by the American Heart Association (AHA) is a comprehensive training program that equips participants with the knowledge and skills to provide first aid, cardiopulmonary resuscitation (CPR), and use an automated external defibrillator (AED) in emergencies. The course is designed to ensure that individuals can respond safely, promptly, and effectively to various medical emergencies.

The curriculum of the Heartsaver course is continually updated to align with the latest scientific findings and educational guidelines outlined by the American Heart Association Guidelines Update for CPR and Emergency Cardiovascular Care (ECC). By incorporating the most current research and best practices, the course provides participants with the most up-to-date and evidence-based training available.

During the course, participants will learn essential first-aid techniques, such as assessing and caring for injuries, controlling bleeding, managing shock, and handling medical emergencies. CPR training covers both adult and pediatric techniques, including chest compressions, rescue breathing, and the use of CPR masks or barriers. Additionally, participants will receive instructions on how to recognize and respond to cardiac arrest, including the proper operation of an AED.

By completing the Heartsaver First Aid CPR AED course, individuals gain the necessary skills and confidence to act effectively in emergency situations, potentially saving lives and providing critical support until professional medical help arrives. The training empowers participants to contribute to the safety and well-being of their communities by being prepared and capable of providing immediate assistance when needed.

Course Teaches:

• First aid basics

• Medical emergencies

• Injury emergencies

• Environmental emergencies

• Preventing illness and injury

• Adult CPR and AED use

• Opioid-associated life-threatening emergencies

• Optional modules in Child CPR AED and Infant CPR

RISE Nutrition Coaching

Nutrition Practice. Because like everything we need practice. Understanding our bodies and how to optimize their potential is crucial for achieving our best physical and mental state. Research has consistently shown the direct correlation between nutrition, energy levels, fitness, and overall well-being. Macronutrients (carbs, fats, proteins) and micronutrients (vitamins and minerals) are essential components that provide energy and support various bodily functions.

At RISE Nutrition Coaching, we adopt a strength-based individual approach to behavior change. Rather than focusing solely on removing unhealthy behaviors, we emphasize adding healthy changes that align with your goals and needs. By recognizing and leveraging your individual strengths, we can facilitate sustainable and positive transformations.

Identifying limiting factors is an important aspect of the coaching process. We all have factors that may hinder personal growth, such as genetics, age, exercise habits, physiology, mindset, environment, and life experiences. By pinpointing these limitations, we can address them effectively and develop strategies to overcome them.

It's worth noting that, on average, our resting metabolic rate declines by 2-4% after the age of 25. However, through exercise, muscle development, and proper nutrition, we can positively influence our metabolism. RISE Nutrition Coaching encompasses an all-encompassing approach, including exercise plans, nutrition guidance, mental wellness support, and strategies for rest and recovery.

Together, we will create an outcome-based action plan with SMART goals—goals that are Specific, Measurable, Attainable, Relevant, and time-based. This structured approach ensures that our objectives are tailored to your specific aspirations and can be effectively pursued.

By embracing knowledge about our bodies, making positive changes, and setting realistic goals, we can work together to help you look and feel your absolute best, enhancing your confidence, happiness, and overall well-being.

RISE Nutrition Education Class

Nutrition plays a significant role in our energy levels, fitness, and overall well-being. Macronutrients and micronutrients are essential components that provide energy and support various bodily functions.

RISE Nutrition Coaching takes a personalized approach to behavior change, focusing on individual strengths and what is already working well. Instead of solely focusing on removing unhealthy behaviors, the coaching approach emphasizes adding healthy changes to your lifestyle. By identifying your limiting factors, we can address the obstacles that hinder personal growth. These limiting factors can include genetics, age, exercise, physiology, mindset, environment, and life experiences.

It's important to note that our resting metabolic rate, or metabolism, naturally declines by 2-4% after the age of 25. However, exercise, muscle mass, and nutrition all play a role in influencing our metabolism. With RISE Nutrition Coaching, you'll receive guidance on creating an exercise plan, nutrition plan, and addressing mental wellness, rest, and recovery.

RISE Running Coaching

RISE Running Coaching encompasses core principles of RISE, resilience, integrity, self-awareness, and enjoyment to improve your running, enrich your running journey, and make positive transformations.   

1. Mental Training: Learn valuable techniques to strengthen your mental resilience, improve focus, overcome challenges, and develop a winning mindset.

2. Biomechanics: Dive into the mechanics of running, understanding proper form, alignment, and efficient movement patterns to optimize your performance and reduce the risk of injuries.

3. Race Preparation and Execution: Gain insights on race strategies, goal setting, pacing, visualization, and pre-race routines to ensure you're well-prepared and ready to perform your best on race day.

4. Anatomy and Physiology: Explore the science behind running, understanding how your body responds to training, the physiological adaptations that occur, and how to maximize your training efforts.

5. Energy Systems: Delve into the different energy systems utilized during running, how they contribute to performance, and how to train and fuel them effectively.

6. Sports Nutrition: Learn about proper fueling strategies, pre- and post-run nutrition, hydration techniques, and how to optimize your diet for optimal running performance and recovery.

7. Injury and Illness Prevention: Discover ways to prevent common running injuries, understand the importance of rest and recovery, and learn strategies for injury rehabilitation and prevention.

8. Running Apparel: Gain insights into choosing the right running shoes, apparel, and gear for your needs, ensuring comfort, performance, and injury prevention.

Our coaching sessions will provide you with valuable knowledge and practical tips to elevate your running journey. 

RISE Resilience Run Club - 6 weeks

RISE Run Club is a running group focused on improving heart function, running ability, interval training, and mental strength. Our program is designed to support you from start to finish. The first 6 weeks include specific educational themes to enhance both your physical and mental resilience, helping you reach your goals and RISE to new heights.

Week 1: Energy - We'll focus on running technique, building physical resilience through sustainable exercise practices, nutrition, hydration, rest, and overall energy management.

Week 2: Growth - This week is dedicated to setting goals, cultivating mental resilience. We'll explore the importance of support systems, developing a sense of control over your running journey, and understanding the stages of change. 

Week 3: Hope - This week is dedicated to sustaining our momentum. Spiritual resilience comes into focus, emphasizing the power of connection, self-efficacy, belonging, purpose, and embracing your authentic self.

Week 4: Trust - This week is dedicated to mental strength. Self-awareness takes center stage as we delve into listening to and trusting yourself. We'll explore the significance of connection, intention, purpose, and authenticity in your running journey.

Week 5: Enjoyment - This week is dedicated to enjoying the journey. We'll dive into the joy of running and life itself, embracing opportunities, spontaneity, creativity, and the support of others. We'll also emphasize wise resource management and wholehearted living.

Week 6: Renew - In our final week, we'll focus on renewing and rising to a balanced state. We'll explore how to bring all the elements together for a harmonious and fulfilling running experience.

Once you complete the 6 weeks you are a true RISE run club member. As a member of RISE Run Club, we encourage you commit to dedicating 2 hours each week. This includes participating in a group run and completing one run on your own, which you can log and submit (we encourage finding a running buddy for added motivation and support).

At the end of the 6 weeks, you'll have developed the strength and confidence to participate in an optional 5K run (3.1 miles) offered in the community. This will be an exciting opportunity to put your newfound skills and endurance to the test.

Find a local Run 

RISE Motivational Interviewing Coaching

A motivational interviewing coach serves as a supportive guide, helping clients tap into their motivation and resources to make sustainable changes in their lives. A motivational interviewing coach is someone who specializes in using the principles and techniques of motivational interviewing (MI) to help individuals make positive changes in their lives. Motivational interviewing is a collaborative, goal-oriented method of communication that is designed to strengthen an individual's motivation and commitment to change. A motivational interviewing coach typically works with clients who are seeking to make changes in areas such as professional growth, health behavior (e.g., quitting smoking, losing weight), substance abuse, mental health, or any other aspect of their lives where behavior change is desired. The coach helps clients explore their ambivalence about change, identify their values and goals, and develop strategies to overcome obstacles and make progress toward their desired outcomes. They use techniques such as reflective listening, open-ended questions, affirmations, and summaries to facilitate the client's motivation and confidence for change.

RISE Motivational interviewing coaches embody a holistic approach to individual and corporate wellness. They integrate RISE principles of resilience, integrity, self-awareness, and enjoyment into their coaching methodology, aiming to empower clients to make positive transformations in their lives.

Resilience lies at the core of the coaching process, as the coach assists clients in developing strategies to bounce back from setbacks and navigate challenges effectively. By fostering resilience, clients can cultivate the strength and adaptability needed to overcome obstacles on their journey towards change.

Integrity serves as the foundation for personal growth within the coaching relationship. The coach encourages clients to align their actions with their values, promoting authenticity and accountability in their pursuit of wellness goals.

Self-awareness is a key component of the coaching process, enabling clients to recognize their strengths, limitations, and areas for growth. Through reflection and exploration, clients gain insights into their motivations, behaviors, and beliefs, empowering them to confront biases and embrace change.

Enjoyment is emphasized as essential for fostering happiness and well-being. The coach collaborates with clients to identify meaningful experiences, work, and connections that bring joy and fulfillment into their lives. By incorporating enjoyment into the coaching process, clients are motivated to sustain their efforts and cultivate a balanced lifestyle.

RISE Resilience Class

The power of choice and the choices we make are indeed transformative forces in our lives. In just six weeks, you can begin to challenge and change core beliefs that may be hindering your personal growth and well-being.

RISE Resilience Education, rooted in the RISE Method, offers a comprehensive exploration of specific wellness areas in our lives. The RISE Method emphasizes Resilience, Integrity, Self-Awareness, and Enjoyment as core components of holistic growth. It requires vulnerability to honestly examine who we are and who we aspire to be. Through this framework, RISE can support you in embarking on a beautiful journey of self-discovery. The curriculum is designed to educate and improve overall wellness outcomes by addressing physical, psychological, and spiritual resilience, enhancing self-awareness, and providing proven strategies and tools for growth, all while embracing the joy and fulfillment that come from living intentionally.

By integrating the RISE Method into the educational process, individuals are empowered to develop a deeper connection to themselves, foster personal growth, and experience lasting transformation in both their personal and professional lives.

The program delves into The RISE Method:

1. Physical Resilience: Understanding genetics, exercise, nutrition, digestion, sleep, rest, and hydration in depth to optimize our physical well-being.

2. Psychological Resilience: Gaining a profound understanding of stress, emotional regulation, wellness recovery action plans, self-efficacy, coping skills, the impact of life experiences on our perceptions, the importance of support, self-compassion, sense of control, and fear management.

3. Spiritual Resilience: Exploring our moral compass, internal and external spiritual resources that sustain a sense of self and purpose, and cultivating a connection to personal beliefs, faith, values, principles, or a higher being. This journey helps us live meaningful lives with intention.

4. Self-Awareness: Deepening our understanding of ourselves, our thoughts, beliefs, and internal signals. This includes exploring our identity, character strengths, impact on the community, biases, the role of life experiences in our communication, and how culture shapes our identity. Self-awareness is the foundation for healing and personal growth, allowing us to become our authentic selves.

5. Enjoyment: Taking an in-depth look at whether we are genuinely enjoying our lives. This involves making time for gratitude, laughter, pursuing passions, giving back, engaging in playfulness, and fostering creativity.

RISE takes a proactive and strength-based approach to enhance physical and mental health. Through structured exercise and educational classes over six weeks, participants are empowered to identify their individual strengths, increase self-awareness, build resilience, and create a personalized wellness roadmap that leads to a healthy and fulfilling life. Resilience acts as a protective shield, safeguarding our body and mind from stress, injury, and disease.

The RISE Method creates a pathway for you to take agency over your life, embarking on a transformative journey that empowers you to make positive changes, embrace self-awareness, and cultivate resilience in all aspects of your life.

RISE DEI&B: A Trauma Informed Approach to DEI&B.

Cultural competency centers around valuing diversity, equity, inclusion, and, belonging, and it begins with each of us. While we have been conditioned to associate culture primarily with race and ethnicity, culture encompasses various aspects of our individual identities. It encompasses shared values, ideas, attitudes, beliefs, symbols, norms, understandings, and practices among different groups of people. Culture can be shaped by family, organizations, cities, counties, countries, shared languages, genders, ages, political views, abilities (mental/physical), religions, races, ethnicities, lifestyle preferences, beliefs, geographies, educations, identities, sexual orientations, problem-solving styles, experiences, traumas, medical/mental challenges, and socioeconomic statuses. These similarities and differences connect us and contribute to shared culture.

Understanding how our attitudes, self-awareness, and personal knowledge/skills impact our communication and interactions with others is crucial. Each of us is an expert in our own experiences. Participants in cultural competency exercises have the opportunity to explore personal biases and gain deeper insights into themselves, others, diversity, and culture. It is essential to grasp the historical context of culture, particularly in relation to the oppression faced by different groups based on race, sexuality, gender identity, spiritual beliefs, economic status, and ability. Language sensitivity is also discussed, including the definition of commonly used terminology. We recognize how language can foster connection and build relationships, while also acknowledging its potential role in perpetuating inequity and division.

The focus of cultural competency is to enhance equity, inclusion and belonging, reduce shaming responses to cultural differences, and foster conversations that promote dialogue, connection, shared understanding, and healing rather than division. Cultural humility, on the other hand, involves recognizing ourselves in others. It is a mindset and approach to engaging in cultural conversations, involving ongoing self-reflection, and continually assessing power imbalances in our communities, society, and relationships. The ultimate goal is to develop mutually respectful relationships and partnerships.

I invite you to join me on this journey of cultural competency and cultural humility, as we strive to create a more inclusive and connected world.

 Will you join me on this journey?