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Myofascial Release, Centering Alignment & Corrective Exercise Connection with Laura Gideon

For decades there has been an epidemic rise in the number of people suffering from common musculoskeletal imbalances that are not caused by an injury. These imbalances are caused by other factors, such as movement dysfunction, activity choices, prolonged static postures, footwear choices, surgeries and sedentary lifestyles. Many with common musculoskeletal imbalances do not need physical therapy, whereby corrective exercise is evolving to fill the gap in care. The use of musculoskeletal assessments, self-myofascial release, restorative stretching, and corrective strengthening exercises in health and fitness settings is fast becoming commonplace to help remedy and relieve muscle & joint discomfort and pain.

As a Corrective Exercise Specialist Laura’s skill set is focused on addressing the body as a whole and identifying underlying causes of chronic pain not just the symptoms and help prevent the body from breaking down in the future. A sequenced method of structural assessments, myofascial release techniques, stretching, body centering and corrective exercises are applied. The benefits of this training can result in not only the elimination of pain, but lead to a reduction in stress and improvement in active performance and functional daily living.

Beginning on Sunday and throughout the week each class will incorporate movement and usable information. We will focus on different zones of the body using several of the techniques mentioned above in order to give participants more structural awareness, pain alleviating “hacks”, and corrective exercises to be able to easily replicate at home. Friday’s class will wrap everything up, ending your week with an energized feeling, full of vitality – moving more functionally and feeling GREAT!

Myofascial Release, Centering Alignment & Corrective Exercise Connection
Laura S Gideon M.S, CPT, CES
www.bamboobalance.com

Opening the week with a Brief intro & explanation of Fascia dehydration (causes of discomfort/pain) -therapeutic exercises to help alleviate discomfort. Followed by – The importance of centered posture and corrective exercise and its connection …. (Kinetic connection -the chain of movement starting at the bottom and moving up)

Sunday  – Focus is on:
Feet, Ankles, Calves, Shins

Monday  – Focus is on:
Knees, Thighs (Quads & Hams), Hips (Ad & Ab-ductors), IT band

Tuesday – Focus is on:
Pelvis, Hip Flexors (psoas), Glutes, Low Back (QL), Abs

Wednesday – Focus is on:
Mid back, Shoulders, Chest, Ribcage

Thursday – Focus is on:
Neck, Head, Arms, Hands

Friday – Focus is on:
Full Body (putting it all together), Overall Restoration, Fascia in Motion movement.

Posture muscles help to fix or stabilize a joint; they prevent movement, while other muscles create movement. They are composed of muscle fibers that have a particular capacity for prolonged work. For instance, as a person leans forward slightly to walk up a flight of stairs (the movement), the posture muscles surrounding the spine help to prevent the upper body from falling too far forward (they help keep the body upright).

There are three natural curves in a healthy vertebral spine. The low back (lumbar spine) curves inward (toward the anterior part of the body) and is referred to as a lordotic curve. The middle back (thoracic spine) is curved outward (posterior to the body) referred to as a Kyphotic curve. The neck (cervical spine) curves slightly forward and thus have a lordotic curve.

The term “Neutral Spine” usually refers to the lumbar region. Neutral spine is a pain-free position of the lumbar spine attained when the pressures in and around the pelvis joint structures are evenly distributed. The pelvis is balanced between its anterior and posterior positions.

Good posture—when you are standing:

Is the straight vertical alignment of your body from the top of your head, through your body’s center, to the bottom of your feet. The feet should be relaxed with the body’s weight resting on three points: the heel, the base of the big toe, and the little toe.

There are five principles of posture and movement that outline the ways our bodies work:
Posture Principle 1 – Movement. Your body is designed to move and stay moving. …
Posture Principle 2 – Balance. …
Posture Principle 3 – Movement Patterns. …
Posture Principle 4 – Compensation. …
Posture Principle 5 – Adaptation.

Fascia Loves
1. Hydration (think a sponge)
2. Movement (think water transportation)
3. Touch (think floorwork, massage, soft foam rollers)
4. Slow Stretch (think cats)
5. Bouncing (think jumping, dancing, running)

Fascia Hates
1. Static positions (sitting, slouching)
2. Repetitions (one-sided work or workouts)
3. Too quick stretches (it’s slower than muscles)
4. Too deep stretches (it can break)
5. STRESS (it’s one of our richest sensory organs)

 

Laura Gideon M.S. CPT, CES is an Exercise Physiologist, Certified Corrective Exercise Specialist, Pilates Practitioner, and Workshop Presenter. She has been involved in the fitness/wellness industry since 1981 and is a Two Time Corrective Exercise Specialist of the Year Top Finalist from The Biomechanics Method certifying organization. Her signature “Roll, Release & Mobilize classes” are geared toward “Hands-off self-treatment” helping clients eliminate pain, and discomfort, creating postural alignment awareness and body sense to help correct compensatory movement patterns. A great “adjunct” therapy to any exercise regime and functional daily movement activity. Laura enjoys educating her clients “beyond training” by teaching “self-care” methods to advance performance in an injury-free setting.

Synchronized Swimming with Katie Killebrew

Join Katie for a playful and inspiring introduction to synchronized swimming, where movement, music, and connection come together to create pure joy in the water. In this adult synchro camp, we’ll learn how to move as a group—creating simple patterns, shapes, and flowing routines set to fun, uplifting music.

This class is designed for beginners and curious movers. You do not need to be a strong swimmer. Katie will gently guide you through the fundamentals, including how to float with ease, kick, scull, and use your arms and body to express the rhythm and beat of the music. Together, we’ll form beautiful shapes—circles, flowers, and triangles—designed to delight both participants and onlookers.

Expect laughter, smiles, and meaningful connection as you meet new people and rediscover the joy of playful movement in the water. If you’ve ever wanted to ignite your inner mermaid or channel the grace and glamour of Esther Williams, this camp is for you.

Katie is known for her patient, kind, and encouraging teaching style, making this a safe and welcoming space to try something new. This experience is not about perfection—it’s about fun, freedom, and joy in the water. 

 

 

Katie Killebrew

Coach Katie has been connecting with water, movement, and artistry since the age of six. With a lifelong love of synchronized swimming, she brings a playful, welcoming approach that makes the water feel like home—especially for beginners. 

Katie is passionate about helping people discover joy, confidence, and creative expression in the pool. If you’ve ever dreamed of dancing in the water, igniting your inner mermaid, making new friends, and moving in a way that feels both freeing and fun, this experience is for you.

Her career spans from national-level competition to training for the Masters World Championships, where she earned three gold medals in her 40s at Stanford University. Today, Katie’s greatest joy is sharing the beauty of synchronized swimming in a supportive, inclusive environment focused on connection, creativity, and play.

Throughout the week, Katie works closely with the entire group, guiding participants step-by-step as they learn patterns, musicality, and synchronized movement. The week culminates in a fun, celebratory group performance set to music—an empowering way to showcase new skills and shared joy in the water.

Come move, laugh, create, and experience the magic of synchronized swimming at The Ranch. 

 

Stretch and Mobility Sticks with Keli Roberts

Everyday Stretch with Mobility Sticks:
Stick Mobility adds a whole new dimension to stretching! This incredible tool builds strength while enhancing your mobility, providing useable functional flexibility and freedom of movement. In this effective class, you will focus on posture-enhancing stretches to build mobility in hard to access areas than traditional stretching. Come join me and see why I fell in love with this tool, your body will never look or feel better.  

Everyday Strength Description:
Maintaining muscle mass as we age is essential to longevity, it keeps our metabolism efficient, postural muscle strong, activities of daily living easier and keeps us independent. The weight room can feel intimidating to many, which is why I love to teach group strength classes. It’s an effective way to train, motivating and it’s always fun to train in a group. Join me and see how life-changing Everyday Strength Training can be 

Lectures
Everyday Strength: Movements that Matter
Studies have demonstrated that after the age of 50 that there is a loss of 1.5% to 5% our muscle mass, every year. Join Keli for a fascinating look how training can decrease muscle loss (sarcopenia), enhance bone density and prevent osteoporosis and improve functional ability. Leave with specific actionable ideas to build into your fitness routine. 

Everyday Stretch
Enhancing mobility and flexibility is a priority! In this interactive lecture Keli will review how the stability/mobility relationships of the joints effect human movement, posture and alignment. Learn how to best build a flexibility routine into your daily life with a wide variety of effective techniques that make a difference in how you feel and move every day! 

 

Keli Roberts has been recognized for many prestigious awards in the fitness industry. In 2003, she was named the IDEA International Fitness Instructor of the year. In 2005, Keli was awarded the Best Female Presenter and in 2008 she received the Lifetime Achievement OBOW award and in 2007 she was inducted into the National Fitness Hall of Fame. Keli is an ACSM EP and holds certifications through FAI, and ACE as a GFI, HC, CPT and Senior Fitness Specialist. Moreover, Keli is an SCW Faculty Member, a Schwinn Senior Master Trainer and an Ambassador for Ryka.

Hands-On Cooking Classes with Jean Courtney

Jean offers hands-on culinary experiences, 3.5 hours each, during which you will enjoy preparing your own meal along with fellow cooks. Classes take place at La Cocina Que Canta, our culinary center on Tuesday, Wednesday, and Thursday at 4pm.

Hands On Cooking Classes Sign Up

 

Tuesday Hands-On Cooking Class 4:00 PM
Each class $145 (tax included). Class subject to change, check your weekly planner and schedule for updates. The maximum number of guests per class is 14.

Wednesday Hands-On Cooking Class 4:00 PM
Each class $145 (tax included). Class subject to change, check your weekly planner and schedule for updates. The maximum number of guests per class is 14.

Thursday Hands-On Cooking Class 4:00 PM
Each class $145 (tax included). Class subject to change, check your weekly planner and schedule for updates. The maximum number of guests per class is 14.

 

Jean Courtney  is a researcher, writer, entrepreneur, and perpetual learner on a mission to make everyday wellness easy and efficient. A decade ago, after retiring as a legal investigator, Jean shifted her focus to learning everything possible to try and avoid the dementia that found her mom.  She has put together easy, efficient and delicious ways to cook using neuroprotective ingredients, with an emphasis on minimizing inflammation and maximizing brain function. She has done extensive research and will help you understand the why behind making healthy choices for your brain and body. Jean recently completed a Soil to Table certification program living at Tres Estrellas organic farm and learning and practicing regenerative farming and food preservation techniques.  She is a firm believer that your DNA is not always your destiny – your dinner plate can be your destiny.

Hands-On Cooking Classes with Debbie Kornberg

Debbie offers hands-on culinary experiences, 3.5 hours each, during which you will enjoy preparing your own meal along with fellow cooks. Classes take place at La Cocina Que Canta, our culinary center on Tuesday, Wednesday, and Thursday at 4pm.

Hands On Cooking Classes Sign Up

 

Tuesday Hands-On Cooking Class 4:00 PM 
Each class $145 (tax included). Class subject to change, check your weekly planner and schedule for updates. The maximum number of guests per class is 14.

Wednesday Hands-On Cooking Class 4:00 PM
Each class $145 (tax included). Class subject to change, check your weekly planner and schedule for updates. The maximum number of guests per class is 14.

Thursday Hands-On Cooking Class 4:00 PM
Each class $145 (tax included). Class subject to change, check your weekly planner and schedule for updates. The maximum number of guests per class is 14.

Debbie Kornberg is the founder of SPICE + LEAF, a San Diego-based premium spice company that empowers home cooks to explore bold, clean flavors with confidence and creativity. Her spice blends are available on spiceandleaf.com as well as Amazon and are designed to make flavorful cooking simple, healthy, and delicious.

An expert educator with more than 25 years of experience, Debbie makes cooking approachable and fun through easy-to-follow, spice-forward recipes. She is the creator and instructor of Spice It Up with Deb: A Live Cooking Experience, where she teaches hands-on classes that bring flavor, technique, and joy into the kitchen. Her love of spices has turned into a lifelong passion for helping others elevate their everyday meals. Since 2017, she has been a monthly contributor on Fox 5 San Diego Morning News, sharing seasonal recipes and cooking tips.

Debbie is the 2025 Woman-Owned Small Business Owner of the Year by California State Assemblymember Tasha Boerner, District 77. She has been written up in the San Diego Union-Tribune and Times of San Diego. Her recipes are regularly featured in the LA Jewish Journal. She also teaches as a guest chef at the world-renowned Rancho La Puerta Wellness Resort & Spa and has led workshops for Fortune 500 companies, nonprofits, and organizations across North America.

When she’s not in the kitchen, Debbie enjoys being with her family, gardening, and walking on the beautiful beaches of San Diego.

The Art of Connection: Assertive, Clear, and Confident With Denise Dudley

The Art of Connection: Assertive, Clear, and Confident
Practical communication skills for real-life success

Session 1: The signals that shape your style: Mastering the elements of expression
How do people see you when you walk into a room, introduce yourself, or begin speaking? Whether you realize it or not, you’re sending signals all the time—through your voice, expressions, posture, and more. In this session, we’ll explore the key communication components that shape your personal style and discover how small adjustments can make a big difference. You’ll leave with quick, practical tips to project confidence, warmth, and authenticity, right from the very first impression.

Session 2: Passive, aggressive, or assertive? The Goldilocks guide to finding your “just-right” voice
We all have a default response style. Sometimes we hold back (passive), sometimes we push too hard (aggressive), and sometimes we strike the perfect balance (assertive). In this session, we’ll take a look at how these three styles show up in everyday interactions and how they affect our relationships at work and at home. You’ll learn to identify your own patterns, recognize the styles of others, and you’ll walk away with practical tools to shift toward assertiveness: the style that allows you to speak up clearly while still respecting the rights of others.

Session 3: Talk so people listen; listen so people talk: conversations that truly connect
Speaking and listening go hand in hand—you can’t have one without the other. In this session, we’ll focus on balancing both sides of communication: speaking with clarity and listening with intention. You’ll learn straightforward strategies for expressing yourself clearly, along with techniques for truly tuning in to others. We’ll cover how to set aside distractions, stay present in the moment, and respond in ways that show understanding. By practicing both sides of the communication equation, you’ll build the skills that create smoother conversations and stronger relationships.

Session 4: Less drama, more dialogue: Keeping cool when tensions rise, and turning conflict into connection
No matter how hard we try, conflict is an unavoidable part of life—but it doesn’t have to damage your relationships. In this session, we’ll explore practical tools for addressing disagreements in ways that are calm, constructive, and solution focused. You’ll learn how to disarm defensiveness, reduce tension, and turn conflict into an opportunity for better understanding. You’ll leave with practical techniques for keeping conflicts under control and guiding conversations toward positive resolution.

 

Hi! I’m Denise Dudley, and my life’s work has been helping people build stronger connections—whether that means finding their voice, leading with confidence, or creating more satisfying personal and professional relationships.

I began my career in clinical psychology, as the director of clinical services and training of a large corporation of psychiatric hospitals, and over time I’ve expanded my focus into communication coaching, professional training, and keynote speaking. I’m the founder of SkillPath Seminars, which grew into the largest public training company in the world, training more than 12 million people worldwide. Along the way, I’ve been honored to speak on university campuses across the US, provide continuing education for medical professionals in both the US and Canada, and work with organizations of every size.

I hold a PhD in behavioral psychology, as well as licenses in hospital administration, administrator preceptorship, and continuing education training. I’m also a certified AIDS educator and a licensed field therapist for individuals with agoraphobia. In addition, I’ve written extensively, including my latest book, Work It! Get In, Get Noticed, Get Promoted, now in its third printing and used on college campuses as a career-search textbook.

Whether I’m teaching about assertiveness, management, leadership, career readiness, or communication skills, my goal is always the same: to give people practical, science-based tools to use in everyday life—and to do it with warmth, humor, and energy.

Please check out my website, as well as my social media sites: Denisemdudley.com
LinkedIn: www.linkedin.com/in/denisedudleyauthor
Facebook: www.facebook.com/denise.dudley.641972
Instagram: www.instagram.com/denisemdudley
Bluesky: www.bsky.app/profile/denisemdudley.bsky.social
Denisemdudley.com

Be Quiet, Be Heard

Hidden Communication: Master the Invisible Forces That Shape Your World
Beneath every conversation lies a fascinating world of unseen communication. When tensions rise or emotions run high, this hidden realm can leave us feeling confused, unsettled, and unsure how to move forward.

Meet Drs. Glaser: former actors turned award-winning researchers and professors. Through captivating dramatizations of real-life scenarios, they unveil the surprising forces at play beneath the surface of our awareness—and show you how to take charge of even the toughest conversations in business, family, and personal life.


Power Listening: The Secret to Turning Tension into Trust
When the stakes are high, listening often becomes the first casualty. Criticism can quickly send conversations spiraling into defensive reactions that strain relationships and escalate problems. But it doesn’t have to be this way.

This session reveals a game-changing, five-step model to shift defensive energy and blame into meaningful insight and genuine agreement. The Glasers bring these principles to life through compelling dramatizations, showing how trust skyrockets when people feel deeply heard and understood.

Navigating Challenging Conversations: Turn Resistance into Connection
Why is it that even with the best of intentions, our communication can spark defensiveness instead of understanding? And how can we stop sabotaging those moments, and instead turn discord into harmony, resistance into cooperation, and good relationships into great ones?

This session reveals a powerful four-step approach to tackle challenging topics, resolve issues, deepen connections, and build trust—without triggering negative reactions.

 

 

Peter A. Glaser, Ph.D. and Susan R. Glaser, Ph.D. received their doctorates in Communication from the Pennsylvania State University. Their BreakThrough Communication series won the Gold Award for best hybrid learning of 2022 from the International E-Learning Association. Authors of the internationally acclaimed book, Be Quiet, Be Heard: The Paradox of Persuasion, they have been married business partners and co-presenters for their entire career. Drs. Glaser have published three books and more than 40 research articles. Their research on transforming organizational culture has received the International Association of Business Communication Research Foundation Award for bridging communication theory with practical application. They also received the Pennsylvania State University Outstanding Alumni Award. Feature stories have been written about their work in Business Week, Fast Company, Psychology Today, Newsday, Nation’s Business, National Business Review, Working Woman, Success Magazine, and the Washington Post. The Glasers have served as members of the University of Oregon faculty as well as global consultants working with leaders from Fortune 100 companies such as Microsoft, Hewlett Packard, Facebook, Tektronix, Hyundai, and Sony Corporation. They have worked with leaders and companies throughout the UK, Canada, India, Sri Lanka, Singapore, Malaysia, Indonesia, Philippines, Thailand, Hong Kong, Australia, and New Zealand. They also have worked with federal, state, and local government leaders – including their ongoing work with the US Congress.

How I Published My First Book at 55 with Holly Eger

Writing Workshop
Whether you are working on a short story or novel, crave healing through writing, or would simply like to structure your thoughts, these workshops will use time-tested strategies to get your creative juices flowing. Translating thoughts and feelings into written words can provide wide-ranging benefits that support emotional, physical, and mental health … plus, the process can be fun! With no judgment and no pressure to share or read aloud, we will discuss different perspectives and styles and use prompts to help tap into your inner writer. Classes will be tailored to the specific group.

How to Make Your Publishing Dream a Reality: The Power of Journaling and Writing Prompts
Award-winning author Holly Hodder Eger will share how she managed to turn a short story into a novel and, at the age of 55, realized her dream of publishing her first book. She will discuss how she was able to complete her first draft thanks to the invaluable help of writing workshops, a supportive book group, and a deadline-imposing coach, and explain how she learned to harness the power of journaling and her sub-conscious to write chapters and set boundaries with her family and friends to carve out sacred writing time.

 

Award-winning author Holly Hodder Eger published her first book, Split Rock: A Martha’s Vineyard Novel, at the age of 55. She is currently at work on a historical fiction based on secret letters passed down from her family, while also teaching and leading writing workshops. Her travel articles and personal commentaries have been featured in national and local newspapers as well as on NPR. Holly graduated with honors from Harvard College and received an M.A. in English from the University of Virginia. She and her husband, having moved their three children and dogs internationally seven times, now live in Portola Valley, California.

Qigong and Tai Chi: Eastern Practices for a Healthy Life and Stress Reduction with Wendy Smith

Qigong is an ancient practice of energy exercises used to improve energy flow, which is over 5,000 years old. It is not the same thing as Taiji, which is a Martial Art, and is a more recent development. Qigong is an ancient Chinese health-care system that integrates physical postures, breathing techniques, and focused intention.

Although there is some discussion of Chinese medi­cine and how Qigong works, my classes primarily focus on learning different forms of Qigong to improve energy flow and release blockages- Yin-Yang Medical Qigong, Six Healing Sounds, Fragrance Qigong, 5 Treasures Qigong, etc., as well as walking forms and seated or standing meditations. All movements are slow and gentle and accessible to beginners as well as those who may be familiar with Qigong.

LEVEL ONE:
My beginning classes primarily focus on learning three different forms of Qigong – Yin-Yang Medical Qigong, Six Healing Sounds, Fragrance Qigong and doing meditations. I like to start with Yin Yang Medical form because it is a flow form which is more accessible to those familiar with yoga flow movements.LEVEL TWO:
In my intermediate to advanced classes there will be continued discussion of Chinese medicine and how to cultivate your energy, but primarily we focus on both a review of previous forms from Qigong level one: Yin-Yang Medical Qigong, Six Healing Sounds, Fragrance Qigong and learning new forms such as: Four Seasons Qigong, Primordial Qigong, Eight Pieces of Brocade, Bone Marrow Cleansing, Tendon Healing, etc. We also practice various meditations and walking forms such as the Animal Frolics.

QIGONG/TAI CHI COMBO CLASS: Blending the special healing powers of Qigong and Taiji to promote improved wellbeing
In my combo Tai Chi/Qigong sampler classes, I focus on giving a varied sampling of Qigong in both active and passive forms: walking, standing and if appropriate, seated. Then I introduce partner exercises and the beginning movements of Tai Chi. Tai Chi is an effective exercise for numerous aspects of health, wonderful for increasing flexibility, muscle strength, lung capacity, and cardiac function. In this class participants can experience the difference between the two types of practices.

Both Tai Chi and Qigong have additional health benefits for relaxation, balance, posture and immunity. The stress-relieving factor alone can better one’s lifestyle and quality of life! In this class, I teach exercises to help detoxify the body, as well as make healing sounds for the different organs.

All these health care practices are easy and fun to do, available to even those in a wheelchair, and has been shown to lower blood pressure, increase blood circulation, improve digestion, increase cardiovascular strength and reduce stress levels. These gentle, slow movements are especially geared for those people with injuries, chronic conditions, and reduced flexibility, to enable them to gain greater mobility.

Wendy Smith is a professor, lecturer and wellness instructor specializing in stress management and mind body techniques.  She had been an instructor of Qigong and Taiji for many years, teaching to a variety of audiences, ranging from 8 to 93 years of age.  She is certified in Tai Chi for Arthritis through Dr. Paul Lam’s Tai Chi Productions and certified in Qigong by Master Yang Yang through the Center for Taiji Studies.  A long-time student of meditation, she practices with the Blooming Lilac Sangha, following the teachings of Zen Master Thich Nhat Hanh.

Wendy likes to use humor and variety to engage students. Then once they are engaged, she challenges them gently to go beyond their expectations.

Website: https://agelessqigong.com/

 

Vitality in Motion: Strength, Mobility & Energy for Life with Tom McCook

Learn fun, inspiring, and effective tools to understand your body and move better for life! Your week of classes with Tom will combine the Franklin Method of imagery and experiential anatomy with exercises to improve function in each area of your body. You’ll learn how to release tension and improve mobility, strength, and balance. You’ll practice what’s needed for a healthy spine, hips, shoulders, feet, gaining better balance, optimal breathing and making gravity your friend. You will come away with an empowering understanding of your own body and exercises you can do daily to move well for life!

 

Tom McCook, Founder and Director of Center of Balance, a premier Pilates, Physical Therapy, education center in Mountain View, CA. for over 25 years. Tom is an internationally recognized Master Pilates Teacher, Franklin Method Educator, ELDOA Instructor and ICF Certified Somatic Coach.

Tom’s mission is to improve people’s lives through movement and inspire healthy aging! He teaches an accessible, empowering way to understand and use your mind and body better! Tom lives on the coast outside of San Francisco with his wife and business partner, Karen deMoor.

Vitality in Motion: Strength, Mobility & Energy for Life with Tom McCook

Learn fun, inspiring, and effective tools to understand your body and move better for life! Your week of classes with Tom will combine the Franklin Method of imagery and experiential anatomy with exercises to improve function in each area of your body. You’ll learn how to release tension and improve mobility, strength, and balance. You’ll practice what’s needed for a healthy spine, hips, shoulders, feet, gaining better balance, optimal breathing and making gravity your friend. You will come away with an empowering understanding of your own body and exercises you can do daily to move well for life!

 

Tom McCook, Founder and Director of Center of Balance, a premier Pilates, Physical Therapy, education center in Mountain View, CA. for over 25 years. Tom is an internationally recognized Master Pilates Teacher, Franklin Method Educator, ELDOA Instructor and ICF Certified Somatic Coach.

Tom’s mission is to improve people’s lives through movement and inspire healthy aging! He teaches an accessible, empowering way to understand and use your mind and body better! Tom lives on the coast outside of San Francisco with his wife and business partner, Karen deMoor.

MSINGI® – Elemental Movement with Ingrid Knight-Cohee

MSINGI – Elemental Movement (or Elemental Movement):
Meet MSINGI – the world’s first Afrocentric functional movement practice. MSINGI is Swahili for foundational and elemental, and also means ”to bring together”. In this spirit, MSINGI offers a new approach to tempo driven bodyweight conditioning and primal mobility, powered by soul-stirring music. In a “work-on” rather than a workout, learn the fundamental 11 movements of MSINGI, with intensity options represented by the elements of earth, wind and fire.

 

Ingrid Knight-Cohee, MSc has over 25 years of experience in the fitness industry and is a sought-after presenter and consultant. At the helm of programming for Fitness World Canada, she creates innovative fitness class experiences for 80,000+ members across 16 locations. She has degrees in Human Kinetics and Exercise & Health Psychology, and is an ACE certified Personal Trainer & Health Coach.

Having represented the United States internationally as a member of the US Rhythmic Gymnastics National Team, Ingrid’s ideals are rooted in team work, perseverance, and positivity. Ingrid is passionate about health and wellbeing, and thrives on facilitating and fueling that same passion within others.

“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel” – Maya Angelou

Aging Young with Sherri McMillan

Aging Young – Come and learn which exercises and mobility movements you should focus on to age with strength, energy and optimal health. Muscle is your longevity tissue and training it effectively will assure you move well into your later years.

 

Sherri McMillan, M.Sc. has been inspiring the world to adopt a fitness lifestyle for over 34 years and has received numerous industry awards including 2010 CanFitPro International Fitness Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year & 1998 CanFitPro Fitness Presenter of the Year.  She is an international fitness presenter, a personal trainer, fitness columnist for various magazines and newspapers including the Columbian, author of five books and manuals including “Go For Fit – the Winning Way to Fat Loss” & “Fit over Forty” and featured presenter in various fitness DVDs. Sherri is the owner of Northwest Personal Training in Vancouver WA. Find Sherri on Facebook at www.facebook.com/sherri.mcmillan.

“Rancho La Puerta provides you the opportunity to recharge and refocus on your overall health and fitness plan within a beautiful, relaxing setting. The programming is diverse and offers something for everyone while encompassing all fitness components. The food is delicious, the spa is world class and the grounds are stunning. Getting ready to escape, cleanse and detoxify!” – Sherri McMillan

Sound Healing with Laura Gallerstein

Why Sound Healing?
“If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.” ― Nikola Tesla

We are living in unprecedented times and change is everywhere. We need stability and peace in our lives more than ever. Sound through the alchemy bowls and toning can offer that feeling of peace and connection to our inner voice rather than the outer world.

Join Laura for a week of sacred sounds to soothe your soul. She brings her alchemy crystal bowls and harmonium for a most healing week at the Ranch. Each day she will bring in different guided meditations along with the sacred alchemy crystal bowls for a deeply transformational experience to assist you in reaching higher levels of consciousness for healing.

 

Laura Penn Gallerstein, BA, Sound Healer, Author, Master Teacher, Reiki Master, Yoga, and Meditation. She is an experienced practitioner and dynamic teacher in the world of Sound Healing and trained extensively with master teachers. Most recently, published her memoir, “Whispers in Sound.”  Her passion for Sound Healing with the alchemy crystal bowls and chanting has helped transform many lives. She was the owner of Sedona Sacred Sounds and now Whispers in Sound, San Diego. She continues to travel around the country leading Sound Healing experiences, workshops, and trainings.

“In the end, only three things matter: how much you loved, how gently you lived, and how gracefully you let go of things not meant for you.” – Guatama Buddha

Sound Healing with Laura Gallerstein

Why Sound Healing?
“If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.” ― Nikola Tesla

We are living in unprecedented times and change is everywhere. We need stability and peace in our lives more than ever. Sound through the alchemy bowls and toning can offer that feeling of peace and connection to our inner voice rather than the outer world.

Join Laura for a week of sacred sounds to soothe your soul. She brings her alchemy crystal bowls and harmonium for a most healing week at the Ranch. Each day she will bring in different guided meditations along with the sacred alchemy crystal bowls for a deeply transformational experience to assist you in reaching higher levels of consciousness for healing.

 

Laura Penn Gallerstein, BA, Sound Healer, Author, Master Teacher, Reiki Master, Yoga, and Meditation. She is an experienced practitioner and dynamic teacher in the world of Sound Healing and trained extensively with master teachers. Most recently, published her memoir, “Whispers in Sound.”  Her passion for Sound Healing with the alchemy crystal bowls and chanting has helped transform many lives. She was the owner of Sedona Sacred Sounds and now Whispers in Sound, San Diego. She continues to travel around the country leading Sound Healing experiences, workshops, and trainings.

“In the end, only three things matter: how much you loved, how gently you lived, and how gracefully you let go of things not meant for you.” – Guatama Buddha

90’s Cardio Dance Party with Old School Skinny

90s Cardio Dance Party / 90s Cardio Fitness

 

Old School Skinny helps connect the mind, body and soul! Our 90’s cardio grooves allow you to get lost in the music and release your inner Soul Train dancer to a handpicked playlist that blends all the old school jams with some new school vibes. The unique combination of interval training and plyometrics mixed with some good old fashioned backyard boogie will give you a full body workout while you party like it’s 1999. Although it may be challenging at times, classes are moderation friendly.

 

Therapeutic Gentle Yoga and Poetry of the Soul with Sophia Wang

 

Sophia Wang will be offering gentle and meditative yoga practices each day this week to stretch, release, and rejuvenate. She will also be weaving heart-centered poetry and sutras into each practice designed to help us drop in and connect deeply. She believes that yoga is an invitation to be in relationship with the self, others, and our larger world. This practice is open to all levels, with special emphasis on releasing lower back tension and cultivating balance.

 

Sophia Wang is an ex-Buddhist nun, a Certified Yoga Therapist (C-IAYT), and a faculty member of the school for Instinctive Meditation. She has served countless chronic pain and cancer patients in northern California over her last decade of teaching. She holds therapeutic yoga certifications from Duke Integrative Medicine and Oregon Health and Science University, and is a graduate of the Kripalu School of Yoga & Ayurveda.  To learn more, please visit: https://sophiawangstudios.com/

 

Volleyball with Suzanne Hebert

Born and raised in New England with deep Massachusetts roots, Suzanne Hebert has called Los Angeles home for the last 19 years—but her love for volleyball has been a constant since she first picked up a ball in Bellingham, MA at age fifteen. Her natural talent caught fire through years of competitive play, capturing the attention of Junior Olympic recruiters during her high school career. She went on to play Division I volleyball at the University of Rhode Island, thrilling her home-state crowd at the NCAA Final Four. 

Now in her fifth year presenting at Rancho La Puerta, Suzanne has mastered the art of making volleyball accessible, energizing, and genuinely fun for everyone—whether you’ve never touched a ball, haven’t played in decades, or are a seasoned regular. Her approach is encouraging, adaptive, and community-focused, ensuring every guest leaves feeling accomplished and maybe a little surprised by what they can do. Plus, it’s an incredible full-body workout disguised as play. 

As a Licensed Clinical Social Worker with an MSW from Simmons University and a Doctorate in Business Management and Organizational Leadership, Suzanne has a thriving private practice in both in-person and teletherapy and as a Mental Health Consultant for large organizations. She brings the same patience, humor, and insight to the court that she does to her work helping people navigate life’s challenges. She knows how to meet you where you are, build your confidence, and make the journey enjoyable. 

Join Suzanne in the water or on the sand and discover what guests return for year after year: a class where you’ll learn, laugh, connect—and walk away genuinely proud of yourself.

Yoga with Stacy McCarthy 

Build a strong, safe and healthy yoga practice with detailed alignment, use of props and proper breathing. An important class for newcomers and experienced students who want to deepen their practice but may have injuries, muscular imbalances, or structural irregularities. You’ll create strength, flexibility, and balance by starting with a solid foundation.

 

Stacy McCarthy is an award-winning health & fitness leader, accomplished businesswomen, captivating speaker, and respected educator. Through decades of experience, she’s developed trainings that are physically balanced, energetically empowering, mentally focusing and spiritually up-lifting. They are designed to transform lives. Stacy is known for intelligent sequencing that meets her students where they are in their own practice in a system that inspires beginners and experienced students alike. Her teaching is holistic and embraces the fluctuations of life, including age, seasons, and transitions. She lives and teaches the keys to unlock a powerful body and peaceful mind without dieting or excessive exercise.

“Fear less, hope more; eat less, chew more; whine less, breathe more; talk less, say more; hate less, love more; and all good things are yours.” Swedish Proverb

Fusion Workouts with Helen Vanderburg

Fusion A’Line
Fusion A’Line is a Pilates, fitness, and dance-based workout that focuses on body balance and alignment to lengthen and strengthen your body through dynamic movements. With deep muscle engagement and mindful training method, Fusion A’Line will increase balance, stability, and mobility for a stronger healthier you. This core-centric workout challenges the entire body like never before while releasing undue stress through a unique dynamic flexibility method.

 Fusion Refine
A fusion of fitness, yoga, and Pilates, the Fusion Refine workout focuses on balancing high-energy exercises for strength and endurance with calming exercises to destress and unwind. This evolved workout takes the best of each training technique to truly give you a balanced workout. Experience unique standing and floor exercises based on the principles of dynamic integrated core conditioning and mobility to give you grace and power.

Fusion D’Fine
This bodyweight workout combines core conditioning and muscle defining exercises from Pilates, flexibility, and mobility from yoga, the fluidity of movement from fitness, and Barre techniques to define, align, and sculpt the body. Choreographed to inspiring music, experience a new, innovative, and challenging bodyweight group class.

 

Founder of Fusion Fitness Training, Helen Vanderburg is co-owner of The ACADEMY fitness, yoga, spin studio and author of Fusion Workouts. With over 35 years of experience in club ownership, consulting and program development, Helen is one of the most celebrated fitness personalities in the global fitness community today. She has been recognized numerous times as Canada’s top fitness professional by CanFitPro, the largest Canadian fitness association and is the 2018 Lifetime Achievement Award recipient. She has been awarded the IDEA Program Director, Fitness Presenter of the Year and the 2018 Global Top Industry Contributor. Helen is the Commercial Fitness Education Manager for Balanced Body and has consulted for international fitness companies such as NIKE, Total Gym, BOSU, Hedstrom Fitness, Schwinn Cycling and Core Health and Fitness, to name a few. She has educated fitness leaders globally for the past 25 years in over 25 countries.

FIT 4 LIFE! with Norma Shechtman

Let’s make sure that you have the right tools in your toolbox to keep you FIT 4 LIFE!

Easy to follow and remember workouts that are short, simple and done at YOUR OWN PACE! Each day we will explore and practice a different workout with basic equipment so you can take it home, take it on the road or wherever you may be. Let’s take time to learn some fun and very effective workouts!

Sunday: Body weight workout

Monday: All ball workout

Tuesday: Vertical core with light weights

Wednesday: Chair workout with bands and weights

Thursday: Roller workout with weights and ball

Friday: Tubing at the bar and wall workout

 

Norma Shechtman is a legend in the Fitness arena. She has two master’s degrees, one in Kinesiology and another in Education, which combined make a perfect combination to teach and assist students. 

She also holds numerous certifications from the American Council on Exercise, the National Academy of Sports Medicine, the Aquatic Exercise Association, Pilates Certified, Schwinn Cycling, and Yoga Certified, to name a few. 

Norma is also a script writer, TV personality, and correspondence reviewer.  

Above all, her students love her and keep coming back year after year for her guidance, leadership and knowledge. 

March 1st 2003, Norma was named Group Fitness Professional of the Year through the American Council on Exercise. There were thousands of very qualified nominees, and Norma was selected as number 1 from entries all over the world. 

In 2013, Norma was a finalist for IDEA Group Fitness Instructor of the Year.  In 2014, Norma was named Alumnus of the Year by CSULB Graduate Department of Kinesiology. 

Norma is an international presenter/author and well known for her “down to earth, fun, caring and unassuming presentations”. 

 

Therapeutic Yoga with Stacey Filice

At its core, Yoga is a philosophy that guides individuals on a journey to living a more joyful life. It is not just about physical poses; it is a system that is designed to bring union to the mind, body and soul which improves your relationship to yourself and to the world around you. Yoga Therapy is an intervention that specifically uses the healing lenses of Yoga philosophy to discover body/mind/spirit correlations to dis-ease.

Throughout the week we will explore how yogic practices can support common physical challenges (eg, backs, hips, knees, etc.) as well as those related to emotions and the nervous system (eg, stress, anxiety, etc.). Each session will include Yoga asana (postures) and may also incorporate pranayama (breathing techniques), meditation, Yoga Nidra (yogic sleep) or guided deep relaxation during which true deep healing may occur. All levels are welcome and appropriate for these sessions! Experienced practitioners will have an opportunity to deepen their practice and their understanding of all that Yoga truly is. Beginners and those with physical limitations will be offered variations. Everyone will leave these sessions feeling centered with a deeper connection to the True Self.

  

Stacey A. Filice, Certified Yoga Therapist, E-RYT500, Reiki Master
Prior to her career in health and wellness, Stacey had a life-changing week as a guest at Rancho La Puerta that inspired her to refocus her life on the study of wellness through the lens of ancient wisdom. Stacey provides a unique and practical approach incorporating various ancient healing modalities including yoga poses, yoga philosophy, breathwork, meditation, sound healing, Yoga Nidra, and Reiki to guide students on their healing journey. Her years of teaching include many studios throughout San Diego, full-time staff and Specialty Presenter at Rancho La Puerta, the Insight Timer app, and in her private practice. Stacey trains new yoga teachers, certifies teachers in Yin Yoga and provides continuing education.

“Try not to resist the changes that come your way. Instead, let life live through you. And do not worry that your life is turning upside down. How do you know the side you are used to is the better than the one to come?” – Rumi

The Gyrokinesis Method with Karen Burka

The Gyrokinesis Method is a movement method that addresses the entire body, opening energy pathways, stimulating the nervous system, increasing range of motion and creating functional strength through rhythmic, flowing movement sequences. It is an original and unique method that coordinates movement, breath and mental focus.

1) Beginning Gyrokinesis: Basic movements performed on stools and standing

2) Advanced Gyrokinesis: In this class we will continue our Gyrokinesis practice but explore more advanced choreography. Exercises will be performed on stool, floor, and standing.

The Choreography of Breath:
The Choreography of Breath is a breathing and movement modality created by Master Trainer Karen Burka. In these classes we will inhale, exhale, and move. This will prepare the body for optimal breathing by harmonizing, detoxifying, and opening the chambers of the brain and lungs. You will feel more open, stimulated, and balanced.

 

Karen Burka’s love of movement led her to San Diego State University where she obtained a B.S. degree in physical education and sports medicine. She then joined Santa Monica College’s International Touring Dance company and even designed some of the costumes, leading her to her next career as a fashion stylist to the stars. In 1995, she became certified in the Pilates and Gyrotonic methods. Karen has been sharing with groups and private clients for over 30 years and always continues study and grow. She is now a Master Trainer in the Gyrotonic and Gyrokinesis methods and has now become specialized in Breathwork with movement. Karen has created “The Choreography of Breath” which is her own special movement methodology that prepares, harmonizes, and opens the body to allow for maximum optimization of breath. Karen is based in Santa Barbara, California but travels the world offering instructor courses, workshops, and retreats.

 

Tai Chi and Qigong with Cari Shurman

TAI CHI – Animal Frolics  (morning class) 

Tai Chi and Qigong grew out of the observation and understanding of energy flow in nature: the balance, interaction, strength and flow of chi. The energy flow in our body works in these same patterns. There is interaction and reaction. Tai Chi improves the flow of chi for better coordination, relaxation, balance and strength so we can have  longer, healthier lives. The morning Tai Chi class will focus on a powerful 15 minute Tai Chi wake up for extra energy as we start our day. The animal frolics are fun to do and easy to remember. We will do the elephant, the flying crane, the dragon, fish, lion and tiger. The grace and power of the animals feels very good. The focus improves balance and muscle tone to reduce falls, and improves relaxation and circulation. It is fun and feels good. You are ready for the day! It is the perfect complement to other sports, exercise, and activities. A little Tai Chi everyday makes a big difference in everything else you do.  

QIGONG – The Grandfather of Tai Chi. (afternoon class) 

For over 4000 years the Chinese have practiced Qigong movements for better health and longevity and the internal harmony of the body.  We will practice focused movements for each of the organ systems – heart, lungs, stomach, intestines, liver.  Five Element Qigong  helps us feel the balance of the elements of nature and the elements of the body.  Improved our balance, strength and flexibility help us experience more restful sleep. The Harvard Medical School Guide to Tai Chi calls Tai Chi (and Qigong) the perfect exercise for healthy aging.  It has beneficial impact on the heart, bones, nerves, muscles, immune system and the mind. It helps to reduce falls.  It can even be done seated or lying down. 

“Tai Chi (and Qigong) help preserve the body’s physiological complexity, the ability to adapt flexibly to the challenges of aging. This translates into longer life, greater stability, and a deeper sense of connection.”  Dr Peter Wayne, Harvard Medical School. 

The two classes complement each other. You are welcome to attend one or both. You may join at any time during the week. 

  

 

Cari Shurman discovered Tai Chi and Qigong in 1985 on her first of many trips to China. The flexibility, balance, and focus of the people doing Tai Chi in the parks awakened her interest in these exercises for health and longevity. Then she saw that students in the public schools did flowing movements to start the school day with better focus. Could students in other countries gain the focus and concentration she saw among Chinese students? She was excited about the possibility. For the next 10 years she studied and worked with her own students. She returned twice to China to study with masters there. She was astounded at the results. This led her to develop a program for children that is done all over the US and beyond: Tai Chi for Kids©. These years of teaching, studying and trying out new ideas with all ages led her to write and publish a book. This book of poetry, drawings, and QR codes for audio guidance gives everyone the opportunity to enjoy the focus, fitness and well-being of Tai Chi. Tai Chi for Kids And the Adults Who Love Them was published in June 2025. The simplified movements are perfect for beginners of all ages.  Her adult classes, live or Zoom, help participants stay involved everywhere. Their stories of feeling happy, relaxed and balanced, of reducing pain and stress, of improving focus and positive energy are inspiring. 

“It is wonderful to hear from those who have done Tai Chi or Qigong with me at the Ranch how life changing it has been to discover, feel and understand Tai Chi and Qigong. I have seen over and over again that Tai Chi and Qigong can change your life.”