Mamalates- pilates based movement classes for ALL moms at Zenana Spa.

Wendy Foster of Mamalates is pleased to be offering a new variety of classes and specialty workshops for pregnancy, new moms and ALL moms at Zenana Spa.

Including:

• Pilates sculpting class ( 6 mos- 60 yrs postpartum!)
• Marathon mom class for active mamas ( 6 mos-60 yrs postpartum!)
• Cesarean recovery class and MORE!

ALSO, mamalates mom+baby workout DVD available now!

Visit www.mamalates.com for specials and promotional offers. Check the Zenana Spa front desk for a chance to win a postpartum mom + babe Mamalates dvd kit, free classes and more. Some classes with childcare. Please visit www.mamalates.com for more information or to reserve space.

• PilateSculpt
  Class Level - Beg-Int
  Tuesdays and Thursdays
  9:00 am - 10:00 am Drop In
  Wednesdays 6:15 am - 7:10 am Drop In
  No Class 9/2
  $15 drop-in
  $60/ 5 class punch card
  $100 /10 class punch
  
  TO PURCHASE PUNCH CARD: Please visit www.mamalates.com or email
  
  Incorporate Pilates, yoga +gyrotonic principals with other movement modalities, use resistance bands and small balls to gain serious results. This energetic and effective mat class works the abdominals, upper body and legs, toning and honing while building strength!
  
  Breathe. Stabilize your pelvis and rotate your spine. Challenge your balance with standing Pilates, a little cardio and foam roller work. Learn how you move your body and discover where you are stuck. Physically challenge yourself and move in a new, more dynamic way. Great for moms who are a little further along postpartum (6 months to 60 yrs!). Perfect for athletes looking to cross train and get fit! If you are newly pregnant and want some physical challenge while you are still up for it, this is your class. Efffective, functional fitness using individual stations simulating pilates exercises traditionally performed on the "reformer" (pilates equipment). Achieve results AND have fun! Space limited to 10.
  Class not appropriate for those with injuries. This class taught by Wendy Foster.
  
  In this class you will:
  ~Build strength through resistance training with no bulking
  ~Increase your metabolism by working a variety of muscle groups simultaneously
  ~Simulate intermediate level reformer (Pilates equipment) exercises
  ~Recruit the proper muscles effectively and efficiently
  ~Flow from one exercise to the next
  ~Learn an exercise routine you can do at home or on the road
  
  Childcare available at Zenana Spa for drop-in classes. Contact (503)236-6262 to schedule childcare. Purchase a punch card on line and sign up on line www.mamalates.com to ensure space. Or, just show up and drop-in!
  
  

• PilateSculpt
  Class Level - Int-Adv
  Saturdays 8:15-9:15 am
  No Class: 7/3-8/28
  $66/ 6 week series (for one class per week- registration required: Please visit www.mamalates.com or email
  
  Incorporate Pilates, yoga, and gyrotonic principals with other movement modalities, use resistance bands and small balls to gain serious results. This energetic and effective mat class works the abdominals, upper body and legs, toning and honing while building strength!
  
  Breathe. Stabilize your pelvis and rotate your spine. Challenge your balance with standing Pilates, a little cardio and foam roller work. Learn how you move your body and discover where you are stuck. Physically challenge yourself and move in a new, more dynamic way. Great for moms who are a
  little further along postpartum (6 months to 60 yrs!). Perfect for athletes looking to cross train and get fit! If you are newly pregnant and want some physical challenge while you are still up for it, this is your class. Efffective, functional fitness using individual stations simulating pilates exercises traditionally performed on the "reformer" (pilates equipment). Achieve results AND have fun! Space limited to 10.
  Class not appropriate for those with injuries. This class taught by Wendy Foster.
  
  In this class you will:
  ~ Build strength through resistance training with no bulking
  ~Increase your metabolism by working a variety of muscle groups simultaneously
  ~Simulate intermediate level reformer (Pilates equipment) exercises
  ~Recruit the proper muscles effectively and efficiently
  ~Flow from one exercise to the next
  ~Learn an exercise routine you can do at home or on the road

• MamaStretch - FREE!
  register onlline at www.mamalates.com
  Class Level: Beg
  next dates TBA
  11 am -12 pm
  FREE!
  
  Are you a few weeks to 3 months postpartum? How is your alignment and your low back? You may not have had a chance to begin the physical restoration process and don't know where to start. Come to this complimentary postnatal pilates based class to gently stretch, move your spine, revisit your pelvic floor and generally check in with your body. Begin the process of revisiting your body before baby. Or, notice what is going on with your body today. If you have diastasis, pubic symphasis, bruised tailbone modifications are provided.
  
  Through mamalates esssential postpartum stretches, unwind, be kind and breathe. Release and allow your body to readjust itself. Learn how to begin recruiting your abdominals to aid in everyday tasks like lifting baby. Find stability and receive hands on guidence for an efficient stretching program. Discover other techniques for the postpartum time such as the benefits of splinting. Receive a handout of pelvic floor exercises for home use. Connect with other new mom's through movement. Babies welcome or come solo. Class is free but you must reserve your space!
  
  Class taught by Wendy Foster of mamalates, internationally certified Pilates instructor, prenatal & postpartum Pilates specialist.
  
  

• Specialty Workshop Wednesdays
  
  Mamalates is very excited to be offering workshops that focus specifically on the needs of postpartum women. Including: abdominal separation, cesarean recovery and pelvic floor recovery.
  
  These 3 week workshops are second thru the fourth Wednesday of each month. Registration is required. A discount of 10% is offered on all workshops for current or previous mamalates students. Bring your pre-crawling baby or come solo.
  
  Please visit www.mamalates.com for a full description of workshops and to register. A portion of all workshop proceeds benefit ICAN (International Cesarean Network)
  
  All wokshops taught by Wendy Foster of mamalates, internationally certified Pilates instructor, prenatal & postpartum Pilates specialist
  
  
  • COREnection - mamalates and other tools for cesarean recovery.
    next dates TBA
    10:30 am - 12:00 pm
    $60 for 3 weeks
    www.mamalates.com or email to register
    
    This Intimate class is designed specifically for women who are currently recovering from a Cesarean section or who have undergone a Cesarean in the past. We will share birth stories, receive support and reclaim our center. Integrating mind-body exercise with other holistic healing tools, we will use this movement class to reintroduce ourselves to our body.
    
    ~ Through breath and organized movement, access and release where you may be holding and overcompensating from receiving major abdominal surgery
    ~Re-awaken, and strengthen core muscles that have been physically traumatized
    ~Gain spinal mobility and stability
    ~Learn how to initiate movement from the very center of where some are numb or "frozen"
    ~Other suggestions and tools for holistic Cesarean recovery and healing are offered
    
    "In healing (both emotionally and physically) from my C-section, Wendy's COREnection class gave me simple "target" exercises that helped me regain all around physical strength -especially strength in my abdomen. I also found that the breathing/stretching routines have kept me grounded throughout my daily challenges of Motherhood." Daigan George
    
    
  • Pelvic Floor Perk-up: what happened to your pelvic floor?
    next dates TBA
    10:30am- 12:00 pm
    $60 for 3 weeks
    
    If you just had a baby, had an episiotomy, pushed during labor (or even if you didn't) your pelvic floor probably needs some help. If you are a runner and just gave birth, this should be the first class you take postpartum. It is not uncommon for women to have leakage when laughing, caughing or sneezing.
    
    ~ Tone and strengthen your PF now before your symptoms worsen.
    ~ Learn anatomy, specific exercises and imagery that aid in strengthening and toning your pelvic floor.
    ~Learn how your pelvic floor and spinal alignment are connected.
    ~Gain tips and tools from others. Receive a handout of exercises for home use to learn how to properly incorporate pelvic floor exercises into your everyday tasks.
    ~Learn essential mamalates exercises including core work proper breathing.
    
    
  • Do you have diastasis?:
    next dates TBA
    10:30am- 12:00 pm
    $60 for 3 weeks
    
    Most healthcare professionals will not check for this very common, potentionally debilitating postpartum issue. Many women have separated abdominals and are performing everyday tasks (rolling out of bed) that can worsen the separation if not careful. If your belly bulges out or If you have low back issues it may be related to a diastasis.
    Come and learn:
    
    ~How to properly check to see if you have an abdominal separation
    ~The anatomy of a diastasis
    ~How to properly (and safely) lift your baby & tone your abdominals
    ~Specific exercises/modifications that can be performed in any fitness class
    ~Movements to avoid until you heal
    ~Benefits of splinting and binding your torso immediately postpartum
    ~Local resources for helping in your recovery

Mamalates Prenatal Pilates
www.mamalates.com

Limited to 10 participants

Thursdays 8 week series
$130
5:30 pm - 6:40 pm

Sundays 8 week series
No Classes 6/20-9/5
$130
4:30 pm - 5:45 pm

Please bring cash or a check to pay your instructor directly.

Celebrate your Pregnancy through conscious movement. Enter into your labor feeling fit and strong!

Prenatal Pilates Circuit is an intimate 75 minute class designed to promote good posture and spinal alignment, movement awareness and overall conditioning. This eight-week class will teach the principles developed by Joseph Pilates with proper modifications to accommodate all stages of pregnancy and levels of fitness. Some prenatal Yoga is incorportaed into the class and we will use resistance bands and stability balls to maximize results.
Benefits may include:

• Increased deep abdominal strength which provides support for the weight of the baby and takes pressure off the spine
• Increased pelvic floor strength and greater awareness of the muscles used during childbirth
• Improved muscle endurance especially in the "core" region including the abdomen, back, pelvic and shoulder girdle
• Deeper relaxation supported by flowing movements and focus on the breath.

Taught by Wendy Foster

TO REGISTER FOR THE CLASS: Please call Wendy Foster at 503-459-8936 or visit the Mamalates Website.

MAMAlates! ^® Post Partum Pilates

www.mamalates.com

Tuesdays and Thursdays
10:30 am - 11:45 am


New series starts every six weeks
$85/6 week series. Space limited.

Please bring cash or a check to pay your instructor directly.

Postpartum Pilates mat class for Portland Mamas and their new babes!

Come enjoy conscious movement with your babe while re-connecting with yourself in this unique, uplifting class. Focusing on mindful movement to help reclaim posture and build stamina, we will use a variety of props including resistance bands and balls for a challenging, efficient workout. Awaken and strengthen muscles you didn't even know you had , learn correct biomechanics for holding& lifting your baby &  connect with other Mamas.

This class is appropriate after six weeks postpartum and exercises are easily modified to meet individual needs and all fitness levels. Modifications provided for Diastasi recti and Cesarean recovery. Pre- crawling babes welcome!
Please check with your healthcare provider before
registering for this class.

Taught by Wendy Foster

TO REGISTER FOR THE CLASS: Please call Wendy Foster at 503-459-8936 or visit the Mamalates Website.

MUST PRE-REGISTER FOR CHILDCARE. PLEASE CALL Zenana Spa and Wellness Center at 503-238-6262.

Prenatal Yoga

Wednesday Evenings 5:30-6:30 pm on-going
Saturdays 10:00-11:15 am on-going
Sundays 10:00-11:00 am ongoing
No Class 9/4, 9/5, 12/20-1/3
$12 drop in
5-class package: $55.00
10-class package: $95.00

Please bring cash or a check to pay your instructor directly.

Celebrate your pregnancy and prepare your body for labor, birth, and motherhood! This gentle yoga class is tailored to your specific needs during this amazing time of transformation and expansion. Poses help alleviate the common discomforts of pregnancy, and holistic childbirth information is woven in throughout the class. Nourish your body, connect with your baby and create community with other expectant mamas.

Taught by Camille Mülchi of MotherWise Yoga

 

Yoga for You and Baby Too! Movement Class

Saturdays other than the first Saturday of each month
11:30am-12:30pm

More information coming soon!

Taught by Camille Mülchi of MotherWise Yoga

 

First Saturday Yoga for You and Baby Too!

 
11:30am to 1pm - First Saturday of each month
$15 drop-in / $10 for prior MotherWise prenatal students

Please bring cash or a check to pay your instructor directly.

Bring your new little one and join us the first Saturday of each month for this playful, interactive postpartum yoga class. Create community with other mamas as you share birth stories and explore some of the many joys and challenges of the fourth trimester (and beyond). Begin to consciously reclaim and restore your miraculous body with a gentle movement practice focused on healing, energizing, strengthening and toning—all while connecting with your sweet baby and your own innate wisdom as a mother!

This longer length, monthly workshop will take the place of the former, weekly class.

 

Camille draws upon her seven-plus years as a registered, certified perinatal yoga teacher, childbirth educator and doula to facilitate this fun, informal class. But much more importantly, she brings heart, and the (often self-deprecating) humor and humility that can only come from fumbling joyfully and gratefully through motherhood with her two greatest teachers by her side—six year old son Mattias and brand new daughter Helena.

Taught by Camille Mülchi of MotherWise Yoga