Class Guidelines

For Jeanette’s Boomers & Seniors Exercise Class Participants:

1. Create goals that are in alignment with your personal values. What do you want to accomplish as a result of exercising? How do you want to look? And more importantly, how do you want to FEEL? During class, clarify your intention and stay focused on it often. Let your feelings guide you. Take inspired constructive actions. Evaluate your choices and actions based on results. Keep what works and let go of what doesn’t. Be open to change when it will help you to achieve your valuable goals.

2. Notice what you are doing while you are doing it, and notice how it is affecting you in the moment. Listen to your body. Recognize the difference between muscle fatigue and pain. If you feel pain then you need to stop what you are doing right away. Sometimes reducing your range of motion or the amount of resistance will correct the stress, and sometimes you may need to avoid a particular exercise all together. Strive for harmony and workability in your workouts. You don’t have to torture your body to make it better. In fact, that approach will work against you.

3. Your results will be greatly enhanced when you are coming from a place of wholeness instead of lack. As you move, experience the inner/outer strength, energy, and flexibility you already have.  You are improving and expanding these aspects of yourself. Don’t wait until later to feel your capability—feel it now and build on it!

4.  Don’t lock your joints. Practice sitting and standing with erect posture. Safety comes first. Focus on quality before quantity. Do 8-10 repetitions of each exercise with good form. Stop when your form is compromised for any reason. Choose weights that you can safely & comfortably lift up to 10 times. For the best strength results: lift weights that begin to tire your muscles by count 4 or 5, but where you can finish a set of  8-10 with good form and NO PAIN. If you can do more than 12 reps without any muscle fatigue at all then I recommend using heavier weights, unless you are dealing with a vulnerable body part. (Not too heavy, not too light is the best rule of thumb.) Adjust your equipment according to your progressive level in class.

5. Pace yourself. Start with light weights and modified exercises if necessary for your current fitness level. Rest when you need to. It is ok to sit down, even if everyone else around you is standing. Do what is best for you and your body in the moment. Be very gentle when working with vulnerable body parts.

6. Look for ways to enjoy your workouts. Natural joy helps to create balanced wellness more than most people realize. Exercise because you want to, not because you think you HAVE to. If you are in resistance to exercising then look for the cause. Don’t just accept your resistance at face value. Look deeper. Your motivation to exercise will be sustained over time if you are choosing to move in manageable and enjoyable ways.

7. For well-rounded fitness, practice allowing your workouts to support all the dynamic levels of your being: body, mind, spirit and emotions. You are way more than just a body.

8. Practice trusting your own inner wisdom. Ultimately, you know better than anyone else does what is best for you. If you’ve lost touch with your deeper knowing then intend to improve this connection with your inner guidance.

9. Breathe consistently. Do not hold your breath while exercising.  Holding your breath can raise your blood pressure, especially during strength training exercises. This is not a good thing for some folks. Deep and regular breathing helps to keep you calm and attentive to the moment, which helps you to create better safety as you move around in class and in life.  You can be relaxed and alert at the same time! Good breathing also helps to release tension from your muscles and stress from your mind.

10. Feel free to ask me any questions that may arise as we exercise together. If I don’t have an appropriate answer right away I will do my best to find one.

11. Acknowledge your progress. You are awesome!

Note: In my Youthful Hearts Boomers & Seniors Fitness Classes you will receive much support and guidance for good form and exercise execution, with many modifications demonstrated all through class. If you are a new student I prefer that you stand/sit in the front, or close to the front, so that  you and I may have a better view of each other for awhile. Also, if you have vision or hearing challenges it is important that you stand/sit in the front row so that that you can more fully benefit from the support that I offer. As a group fitness instructor it is not possible for me to monitor each class participant 100% of the class time.  If you require or desire a lot of individual attention then I recommend working one-on-one with me for personal training or work with a physical therapist.

“The quieter you become, the more you can hear.”  ~Baba Ram Dass