Rebuilding Energy and Endurance at Any Age

Yes, it’s true, you can, literally, breathe new life into your body. Every cell in your body is dependent on oxygen to create energy. And the amount of oxygen available to every cell in your body and brain is dependent on the quality of your breathing pattern and function. This class will train you, and your entire respiratory system, to be more efficient at delivering blood, oxygen, glucose, and nutrients to all those cells. Whether you’re an athlete or not, the secret to greater strength and endurance starts, and ends, with the strength of your respiratory system. 

Course Outline

Week 1; Breathing Pattern Awareness

Developing an awareness of common breathing pattern dysfunctions. 

Learn optimal breathing and begin awareness of your own breathing patterns. 

Several activities will be included to establish your own fitness baseline. 

Creating a 10-week journal

Week 2; Respiratory Muscle Training

Learn how to improve the strength of the respiratory system and inspiratory muscles. 

Learn how inspiratory muscles are responsible for doing ‘the work’ of breathing when drawing in fresh air and oxygen. When these muscles tire, your whole body will tire. 

We’ll practice exercises to ‘strength train’ the entire Respiratory muscles system. 

Week 3; Endurance Training

Establishing your own target heart rate for maximum fat burning.

Learn how and when to stretch 

Take the Body Oxygen Level Testing

Experiment with different training styles. A week of FreeStyle Training.  

Week 4; Core Strength Training

Principles of Core strength training. 

How to lift weights without hyperventilating

How to support and stabilize the back during exercise. Stabilizing exercises for beginners. Practice stabilization during daily activities.

Four week fitness assessment to compare with the week 1

Your 10-week journal

Live Zoom 3 hours each class for 4 weeks (offered with 2 different time options) 

4 nights Mondays February 6, 13, 20, 27, at 5-8 pm $115

4 days Tuesdays, February 7, 14, 21, 28, 10am - 1pm $115

Rebuilding Energy and Endurance at Any Age

Yes, it’s true, you can, literally, breathe new life into your body. Every cell in your body is dependent on oxygen to create energy. And the amount of oxygen available to every cell in your body and brain is dependent on the quality of your breathing pattern and function. This class will train you, and your entire respiratory system, to be more efficient at delivering blood, oxygen, glucose, and nutrients to all those cells. Whether you’re an athlete or not, the secret to greater strength and endurance starts, and ends, with the strength of your respiratory system. 

Course Outline

Week 1; Breathing Pattern Awareness

Developing an awareness of common breathing pattern dysfunctions. 

Learn optimal breathing and begin awareness of your own breathing patterns. 

Several activities will be included to establish your own fitness baseline. 

Creating a 10-week journal

Week 2; Respiratory Muscle Training

Learn how to improve the strength of the respiratory system and inspiratory muscles. 

Learn how inspiratory muscles are responsible for doing ‘the work’ of breathing when drawing in fresh air and oxygen. When these muscles tire, your whole body will tire. 

We’ll practice exercises to ‘strength train’ the entire Respiratory muscles system. 

Week 3; Endurance Training

Establishing your own target heart rate for maximum fat burning.

Learn how and when to stretch 

Take the Body Oxygen Level Testing

Experiment with different training styles. A week of FreeStyle Training.  

Week 4; Core Strength Training

Principles of Core strength training. 

How to lift weights without hyperventilating

How to support and stabilize the back during exercise. Stabilizing exercises for beginners. Practice stabilization during daily activities.

Four week fitness assessment to compare with the week 1

Your 10-week journal

Live Zoom 3 hours each class for 4 weeks (offered with 2 different time options) 

4 nights Mondays February 6, 13, 20, 27, at 5-8 pm $115

4 days Tuesdays, February 7, 14, 21, 28, 10am - 1pm $115

Walking Club - Hampden Academy 

Too cold, dark and slippery outside to walk? Join our indoor walking club. Please change out of your boots into a good pair of walking shoes. Stay on the ground level or challenge yourself by walking between the first and second floors. This is an independent program with no instruction provided. Masks are required at this time.

Tues, Weds, and Thurs            6 - 8 pm           March 1 - May 25 

No Walking April 18, 19, 20

Course fee: $10

Strength and Balance for Senior Fitness (Hybrid Class) Hampden Academy and Virtual

Michelle Spencer, Holistic Health Provider

Reaching balanced wellness by practicing & focusing on the breath, strengthening and stretching the muscles, preventing falls, posture and balance assessment, improving cardiovascular and bone density health. While we work on the health of our body we will also work on our brain health by doing lateral, bilateral, cross lateral, symmetrical and asymmetrical movements. Hybrid model. Wednesdays,  March 1, 8 and April 5 in-person and

Wednesday March 15, 22, 29 recorded classes sent out via email. A total of 6 sessions.

Wednesdays, March 1 - April 5                6 - 7 pm

Course fee $50

Hatha Yoga - 6-weeks following the school system - Virtual

This 60-minute Yoga class will provide sequences that calms the nervous system along with stretching/warming the muscles and preparing the mind to rest. Breathing techniques, short meditation and positive affirmations will end the practice.

Instructor: Michelle Spencer

Dates: Tuesdays:  

January 17 - February 28  (no class February 21)  5:30-6:30 pm  Cost: $62

March 7 - April 11   5:30-6:30 pm  Cost: $62

April 25 - May 30    5:30-6:30 pm  Cost: $62

Hampden Academy Fitness Center 

The HA fitness center is open for community use on Tuesday and Thursday evenings.  You will need to fill out a fitness waiver and sign in and out each evening.  This is not an instructed class, there will only be a supervisor on site.

Tuesdays and Thursday, March 7 - 30 / April 4 - 13 and 25, 27 / May 2 - 25             6 - 7 pm

Course fee: $75

Chair Yoga - 6-week following the school system - Virtual

This morning class practiced in a chair offers mind and body benefits without having to get up and off the floor or even changing into Yoga clothes. Enjoy a “pick me up” at home or at your office by using structural techniques to improve your range of motion, relax tight or overused muscles and release tension from the mind.

Instructor: Michelle Spencer

Date: Thursdays -

January 19 - March 2 (no class February 23)   9-11 am Cost: $62

March 9 - April 13   9-10 am Cost: $62

April 27 - June 1     9-10 am Cost: $62

Yogalates - Hampden Academy 

Michelle Spencer, Holistic Health Provider

"This fun and dynamic class offers strength, mobility, and balance for all fitness levels. Modifications can be made as well as additional advanced H - postures  for a full body workout. A Yoga-Pilates fusion class that includes a warm-up, standing and mat exercises, breathing and ends with relaxation. Please bring your own mat if you would like to get down on the floor. Props and accessories are provided by the instructor."  This is a 6 week long class.

Session 1: Thursdays, March 9 - April 13        6 - 7 pm

Course fee: $65