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All classes are online unless noted otherwise.
Times listed are Pacific.
Feel free to email me with questions or to help you figure out which class is best for you.
Most classes, unless otherwise noted, you can try out before committing to the series.
Money is usually sent to Dot Spaet, see below at the bottom of the page for payment options, unless otherwise indicated.
For descriptions of classes, see getoutofbackpain.com/class-descriptions
DAY/TIME | TYPE OF CLASS | COST | DESCRIPTION/NOTES |
---|---|---|---|
MONDAY | |||
9:30-10:00 AM | HIIT – cardio, individually designed | $125/2 mos | Interval Training designed separately for each person |
12:45 – 1:45 PM | Strength Training January thru March. Next one: April thru June | $297/3 mos | A weight training class using either stretchy bands or weights. Great for Osteoporosis and general strength building |
4:30 – 5:45 PM | Basic Stretch and Balance with core work and some strength, a great place to start if you have aches and pains | $119/2 mos | A Yoga-inspired stretch/balance class Register at http://www.livelifelocally.org Go to: classes/adult/Monday Night Careful Yoga |
7:00 – 8:15 PM | Pilates – Core/Ab work, mostly on the floor This class is now hybrid – both in person at the Terra Linda Rec Center AND online This class is not currently happening. | $119/2 mos | Register at http://www.livelifelocally.org Go to: classes/adult/virtual |
WEDNESDAY | |||
2:55 – 3:55 pm | My Body My Way Private Program for 10 people Interview Required | $997/6 mos Started September 6, 2023 This Program is FULL; see Thursday for space in another one | Individual routines for every aspect of your fitness: cardio, strength, endurance, flexibility, core, abs, balance, pain relief |
4:30 – 5:45 pm | Basic Stretch Currently IN PERSON at Terra Linda Rec Center | $139/2 mos | Max class size is 14, lots of individual attention. This class is currently overfull and closed. |
6:00 – 7:00 PM | Pilates
In-person at TLRC, taught by Nancy Fox, MUST pre-register | $13/class | http://www.livelifelocally.org
Go to: classes/adult/Nancy Fox/fitness |
THURSDAY | |||
9:30 – 10:00 AM | HIIT – cardio, individually designed | $125/2 mos | Interval Training designed separately for each person |
10:30-11:30 AM Feb 29 Only | Top 3 Keys to Reverse Osteoporosis | FREE talk | MUST register first – email me that you want to come: dot@getoutofbackpain.com |
Tentative dates March 7-28, 2024 10:30-11:30 AM | 4 week Osteoporosis Reversal and Prevention Program, non-pharmacological approaches | $129/4 weeks | Information series detailing exact strategies for reversing bone loss and keeping bones healthy |
12:30-1:30 PM | My Body My Way Private Program for 10 people Interview Required | $997/6 mos, started in October 2023. Prorated at $197/mo. Best for individual attention | Semi-private Personal Training for every aspect of your fitness: cardio, strength, endurance, flexibility, core, abs, balance, pain relief at whatever level you are at currently |
FRIDAY | |||
1:00 – 2:00 PM | Stretch/Balance, some core, some strength | $125/2 mos | Max class size is 14, lots of individual attention. A little more difficult |
SATURDAY | |||
9:00 – 9:15 AM | Get Active with Dot private Membership Program
Register at | $35/mo | Includes videos, varied topics including yoga, pilates, stretching, strength, back, hips, knees, neck, balance and so much more. Info and registration are here |
IN PERSON AT TERRA LINDA REC CENTER TAUGHT BY NANCY FOX
Go to: classes/ adult / Nancy Fox/fitness.
The main difference between classes that you register and pay for, and classes that are by donation, is that in classes that you register and pay for I learn your body and you get individual attention. The classes for donation I just teach with little feedback.
There are a few spots available in most classes. Please email me, getoutofbackpain@earthlink.net if you are interested or if you have any questions!
It is my policy that when you register for a class, you can do a makeup at any other similar class; you can also try other similar classes to check out which has the best flavor for you.
If you are new with Back Pain, and generally stiff, start with the Stretch classes.
If you are new with Back Pain, and very flexible, start with the Pilates classes.
Exercise is one of the most important things you can do to keep your immune system healthy, your mood up, and to get rid of your back pain!
More detailed descriptions of some of the classes are here: https://www.getoutofbackpain.com/classes/
General information about getting onto Zoom is here: getoutofbackpain.com/dotzoom
Direct access:
https://us02web.zoom.us/j/6184173062?pwd=SjBOemNhUHJGMnhlNmlWOFlMRnlSQT09
password: dotsclass
This is the same for all classes.
• Paypal: http://paypal.me/dotspaet OR maridot@jps.net
• Venmo: @Dot-Spaet
• Chase pay: Dorothy Spaet for Purple Sky
• Checks in the mail: ask me for my mailing address
• Credit Card: call me, 415-892-6605, with your card info
• I can set up automatic recurring payments if you prefer, let me know
I look forward to continuing to serve you in these unprecedented times.
Contact Dot for your complimentary Get Out of Pain phone consultation HERE