GROUP VISIT CLASSES
$30 per person – FREE for SW Members
Times: 6:30-8:00pm
February 19th – Move Stronger, Feel Better: A Joint Pain and Core Strength Class
Take charge of your joint health and overall well-being in this engaging and informative. Designed to empower you with practical tools, this session focuses on managing joint pain and building core strength to help you embrace a healthier, more active lifestyle. Whether you’re looking to improve your mobility, ease chronic pain, or take the first steps toward a more balanced and active lifestyle, this class offers the knowledge and skills you need to succeed. Taught By: Brandy Protz PA-C, and Dr. Michael Murphy.
March 4th – Menopause & Perimenopause 101: Understanding & Thriving Through Change
Menopause is a natural transition, but it doesn’t have to be a mystery. Join us for an informative and supportive class designed to help you understand the hormonal shifts of perimenopause and menopause and how they impact your body, mind, and overall well-being. We’ll cover everything from hot flashes, sleep struggles, and mood changes to hormone replacement therapy (HRT), natural remedies, and lifestyle adjustments that can help you feel your best. Whether you’re experiencing symptoms now or preparing for the future, this class will provide practical tools, expert insights, and a safe space to ask questions. Taught by Swathi Rao, PA-C, and Amy Goodpaster NP.
March 6th – Coping with Pet Loss: A Discussion with Dr. Natalie Olden-Stahl
Losing a beloved pet is a deeply emotional experience, and navigating the grief can feel overwhelming. In this session, Dr. Olden-Stahl will provide thoughtful education on the unique bond between humans and their pets and how this connection shapes the grieving process. Through reflection and discussion, participants will find a supportive space to explore their feelings and learn ways to honor the memory of their cherished companions. Whether you’re seeking connection, understanding, or tools for healing, this event offers a safe environment to process your emotions and find comfort in the company of others who truly understand. Taught by: Brandy Protz, PA-C, and Functional Veterinarian Natalie Olden-Stahl, DVM, CVA, CVNN.
March 11 – The truth about GLP’s with Swathi
Get into the details with Swathi about these very popular treatments. In this class, you’ll learn: why and how they work, the true risks of these meds, and the potential benefits. Also find out what testing you should have prior to starting and during your treatment. If you are considering taking these meds, are on these meds, or have a loved one on these meds this class should not be missed! Taught By: Swathi Rao, PA-C.
March 19th – Relax & Restore: Activating the Vagus Nerve for Deep Calm
Feeling stressed, anxious, or overwhelmed? Your vagus nerve holds the key to unlocking deep relaxation and restoring balance in your body. This class will teach you how to stimulate the vagus nerve using gentle yoga techniques, breathwork, and physical stimulation to activate your body’s natural relaxation response. The vagus nerve plays a crucial role in regulating stress, digestion, heart rate, and emotional well-being. By learning how to engage it, you can improve sleep, reduce anxiety, and enhance overall resilience to daily stressors. This class is perfect for anyone looking for practical, science-backed techniques to help their body and mind feel calmer and more at ease. Taught by Swathi Rao, PA-C and Angela Nichols.
March 25th – ADHD Uncovered: Understanding, Navigating & Thriving
ADHD is more than just distraction—it’s a unique way of thinking, feeling, and processing the world. Whether you or a loved one has been diagnosed or you suspect ADHD may be at play, this class will provide a deeper understanding of how ADHD works, why it happens, and practical ways to manage it. Join us as we break down the science behind ADHD, explore the challenges and strengths that come with it, and discuss effective strategies for focus, organization, emotional regulation, and productivity. Whether you’re a student, professional, parent, or caregiver, this class will empower you with insights, tools, and actionable steps to navigate ADHD with confidence. Taught by Swathi Rao, PA-C.
COOKING CLASSES
$30 per person – 25% discount for SW Members
Times: 6:30-8:00pm
ALL CLASSES ARE GLUTEN FREE!
April 2 – Gluten Free, Now What
You’ve been told that you need to go gluten-free-but where do you even start? The idea of eliminating gluten from your diet can feel overwhelming, but with the right knowledge and tools, it doesn’t have to be. In this class, we’ll explore why people choose to go gluten-free, whether due to celiac disease, gluten sensitivity, or other health reasons. You’ll learn how to identify hidden sources of gluten, read labels with confidence, and navigate grocery shopping and dining out with ease. We’ll also introduce you to delicious gluten-free alternatives, helping you swap out gluten without sacrificing taste or variety. Plus, you’ll get hands-on experience with exclusive recipes made entirely without gluten and discover alternative products that make gluten-free living simple and enjoyable. Take control of your health with practical tips and expert guidance-because going gluten-free should feel empowering, not overwhelming! Taught by Swathi Rao, PA-C.
April 16 – Blue Zone Cooking: Longevity Secrets from the World’s Healthiest Communities
Discover the flavors and nutrition secrets of the world’s longest-living people! In this hands-on cooking class, you’ll learn how to prepare delicious, plant-forward meals inspired by the Blue Zones—regions where people consistently live active, vibrant lives into their 90s and beyond. Through simple, wholesome ingredients and time-honored cooking techniques, you’ll explore how diet, lifestyle, and community contribute to longevity and well-being. Whether you’re looking to boost your health, add more plant-based meals to your diet, or simply enjoy a fun, interactive cooking experience, this class is for you! Taught by Swathi Rao, PA-C.
April 30 – Heart-Healthy Foods: A Functional Medicine Approach to Cardiovascular Wellness
Your food is your medicine! In this class, we’ll explore how whole, nutrient-dense foods can support optimal heart health, reduce inflammation, and improve circulation at the root level. Rather than just treating symptoms, functional medicine looks at how diet, gut health, and lifestyle choices impact cardiovascular wellness—empowering you with science-backed strategies to protect your heart naturally. Whether you’re looking to prevent heart disease, lower blood pressure, balance cholesterol, or simply optimize your health, this class will help you understand which foods truly nourish and protect your heart. Taught by Swathi Rao, PA-C.
May 7 – Fermentation for Wellness
Discover the art and science of fermentation in this engaging and interactive class. This session will guide you through the transformative power of fermentation, showing you how it can improve gut health, boost immunity, and enhance overall wellness. You’ll gain an understanding of the fermentation process and how it turns simple ingredients into flavorful, probiotic-rich foods that support a healthier lifestyle. During the class, you’ll get hands-on experience creating your own fermented foods in our beautiful teaching kitchen, while also sampling a variety of fermented delights to inspire your culinary creativity. Brandy and Dawn will share practical tips and techniques, empowering you to confidently ferment at home. You’ll leave with recipes, resources, and the skills to continue your fermentation journey. Taught by Brandy Protz, PA-C and Dawn Boxell.
Yoga for Anxiety Class Series
April 14, 21, 28 & May 5
Cost: $80 / 25% off for Stay Well Members
Time: 6:30-7:30 pm
Anxiety isn’t just in your mind—it’s in your nervous system. This gentle, restorative yoga class is designed to help you release stress, regulate your nervous system, and activate your vagus nerve, which plays a key role in shifting your body from fight-or-flight to deep relaxation.
Class taught by Angela Nichols, a registered Yoga Instructor, who works with people to calm the parasympathetic nervous system using natural methods to stimulate the vagus nerve. This class will teach several simple techniques you can use at home to help manage your anxiety.
Bring a yoga mat and come dressed to move!
