Workshops

Acupressure is an ancient healing art that can offer great relief, with no side effects from symptoms such as hot flashes, mood swings, bloating headaches, irritability, nausea, insomnia, anxiety and even weight. Learn which points balance hormone levels naturally, including thyroid hormones. Acupressue is a wonder self-help tool that will help you feel your best. We will discuss breathing techniques, nutrional musts, and more.

Here’s a facelift you can do at home. Stimulating facial acupressure points can, erase years from your face naturally, bring a healthy glow to your skin; increase muscle tone; decrease puffiness and eye bags; reduce lines and prevent new lines from forming; even decrease headaches, relieve eye strain, soothe nerves and increase relaxation. Learn how to make your skin as healthy as possible from the inside out.

Acupressure is an ancient healing art and self-help tool. It can offer great relief with no side effects and help you feel your best..  Along with the specific points to help relieve stress, insomnia, anxiety, irritability and even weight gain, you will learn the Nine Master Pressure Points which are the most helpful and most frequently prescribed to help and assist every system in your body.  

Is your nose always stuffy?  Does your head feel like it weighs 100 pounds?  Do you suffer from repeated sinus infections and discomforts that antibiotics don’t seem to help?  Sinus problems seem to be epidemic these days and can really lower the quality of life.  In this workshop, you will learn acupressure points to help relieve blockages in upper and lower sinuses and to relieve sinus headaches.  We’ll talk about natural remedies to help break the sinus pain cycle.

Acupressure is a Chinese healing technique that involves pressing or massaging key points on the body to stimulate energy flow through pathways called meridians. When the points that regulate metabolism, digestion and thyroid function are blocked or out of balance, losing weight will seem like an impossible task. In this workshop, you will learn the main pressure points that help strengthen thyroid function, boost metabolism, control appetite, decrease food cravings, reduce stress eating and strengthen the entire digestive system.

Perimenopause starts around the age of 35 for most women and can last 10-15 years before menopause occurs.  Common symptoms of both include fatigue, mood swings, weight gain, water retention, depression, sleep disturbances, joint aches, hot flashes, anger flashes, migraines, fibroids, exaggerated PMS and more.  Once you understand exactly what is causing all the troublesome symptoms, they are much easier to correct. We’ll discuss how to get hormone levels measured – blood test vs. saliva test and what to do with the results; traditional HRT vs. bio-identical; acupressure points to assist in symptom relief and nutritional musts. You’ll leave with multiple tools and techniques for restoring health and well-being.

We live in a hectic world. Getting through school and college today is more stressful than ever before. Whether your children are toddlers or 20somethings, you can teach them simple breathing patterns that will calm and balance the nervous system, clear their mind, help them focus attention and tap into their creativity. It is never too early or too late for your kids to learn these techniques. They will provide lifelong benefits.

PRIVATE APPOINTMENTS AVAILABLE

Current research shows diet and lifestyle have a big effect on HOW the brain ages. Cognitive function, which covers all aspects of thinking, reasoning, and perceiving​ CAN improve. And the very good news is no matter what your age, there are things you can begin to do today to improve how quickly and effectlively brain cells communicate with one another. We'l discuss which 'super foods' reduce the damaging effects of inflammation and toxins on the brain and which nutrients are great for improving memory, attention, processing information and reducing stress.  You'll learn simple, easy to implement strategies to help your brain stay healthy and alert.

There are 19 flat muscles in your face, all of which can be strengthened and toned, just like arm or leg muscles. Facial exercises can take years off your appearance by reducing frown and forehead lines, reducing “puppet mouth’ lines, lifting and firming neckline, making upper and lower cheeks fuller, reduce puffiness and sagging around eyes, improve circulation and nutrient flow into cells and improve lymph circulation. Learn simple exercises that will rejuvenate your face.

Have you taken a good look at your feet, ankles or knees lately? They support the weight of your entire body. Take off your shoes and socks, roll up your pants and look in a mirror. Do your ankles roll in? Are your arches flat? Do you have bunions or calluses? Are your toes straight or do they bend in? Does your big toe pull in towards the other toes? Do our knees lock back? Do your kneecaps turn in or pull outward? In this workshop, you will learn simple things to help correct these common problems.

PRIVATE CONSULTATIONS AVAILABLE

People with lower back pain are often advised to strengthen their abdominals. This is good advice since strong abdominals support the lower back.  Unfortunately, 99.9% of common abdominal exercises, including crunches don’t strengthen the deepest, most important layer of muscle and can irritate neck and lower back joints, making matters worse. Learn a series of abdominal strengtheners, as well as several incredibly important stretches to free your joints, increase range of motion and rid you of aches and pains. We will do all of this WITHOUT getting on the floor.

Private Consultations Available by Calling Janice Novak at 612-749-5412 or email: Janice@ImproveYourPosture.com

This class is full of practical, easy to implement information that will help you help your child overcome common health and wellness issues. We will discuss such things as: how to clear skin outbreaks quickly without medications; how to keep skin healthy from the inside out; what to do about stopping muscle spasms and growing pains; how to determine if they get enough calcium and other bone building nutrients; nutritional requirements; should they take supplements; guidelines for choosing supplements; how to get rid of hormone mimicking chemicals that cause havoc; how to sneak in more fruits and veggies; 20 best snacks; sleep requirements; a few simple techniques to help them center, focus and problem solve; and any other concerns you may have.

FUTURE DATES TO BE ANNOUNCED

PRIVATE APPOINTMENTS AVAILABLE

Heart disease is the #1 killer of women. In fact, heart disease kills ten times more women each year than breast cancer. Symptoms are different for women than men so many symptoms are ignored or go unrecognized. You have the power to control, prevent and, in some cases, reverse heart disease. In this workshop, we’ll discuss all the things you need to know: signs, symptoms and risk factors of a heart attack; hormones and your heart; foods that can help prevent and reverse heart disease; nutrients that are particularly helpful for heart health; exercise and the 4 numbers you need to know that could save your life.

PRIVATE CONSULTATIONS AVAILABLE

Is your child battling skin problems such as acne, breakouts, sun damage, dryness or irritation? In this workshop, you will learn how to help your child: clear acne and blemishes quickly and effectively without medications; have them participate in a one week experiment to prove this; raw materials needed to build a healthy kin cells; delicious shakes and smoothies to provide skintastic phytochemicals; how to protect skin from the inside out; the role of essential fatty acids; acupressure points to improve health of skin; what to look for with SPF; how to make their skin glow with health and vitality. Every moment is an opportunity to grow stronger, healthier skin.

PRIVATE APPOINTMENTS AVAILABLE

If you’ve noticed hip/thigh/butt spread, you are not alone and this workshop is for you. We have become a nation of professional sitters, causing lower body muscles to weaken and sag. In this workshop, you will learn: my famous ‘10 Minute Miracle Exercise’ series to strengthen lower body muscles quickly and, in the process, increase metabolism and bone density; decrease 2 inches off saddlebag area in 2 weeks; trim inches off lower body by getting rid of excess water weight; breathing technique to stimulate fat metabolism; acupressure points for lymph circulation and drainage. If you don’t have time/money/inclination to haul yourself to a gym several times a week, you will love these powerful and effective techniques. Come prepared to exercise and bring a mat.

DVDS of Hip & Thigh Exercises are avaialble for purchase by calling 612-749-5412

You can’t change your chronological age but you CAN shave years off your biological age. Your BioAge is measured by how well all your body systems work. There are many things you can do to affect your BioAge. Studies show you can be 50 and have the physiology of a 30 year old, (and vise versa), depending on how well you take care of yourself. What you do now greatly affects your health and well-being now and in the future. Nothing beats good health! In this workshop, we’ll discuss simple steps you can take now to shave years off your bio age and help make every system in your body as healthy as possible. Also, we will do Janice's famous 'One Minute To Better Posture' technique that will have you standing straighter instantly.

Have you ever found that in the a.m. your pants fit fine but by mid-afternoon, the waistband squeezes you like a tourniquet? Or that no matter how many crunches you do, your stomach still hangs out? Getting rid of a potbelly is much more than just doing abdominal exercises. In this workshop, you will learn the main causes and 6 strategies for getting rid of belly bloat. We will do a few exercises designed to strengthen the deepest layer of abdominal muscle - the layer that is responsible for flattening your stomach, shaping your waistline and supporting your lower back. And we will do this without getting on the floor.

Scientists are studying and beginning to understand what ancient civilizations knew long ago – that breathing in specific ways can have amazing and powerful healing benefits on mind and body. Breath work is the single most powerful thing you can practice for improving energy levels, health and well-being. In this workshop, you will learn a complete course of 8 ancient breathing exercises that will: neutralize stress by reprogramming your nervous system; increase energy and vitality; increase brain function; improve immune response; decrease depression and anxiety; strengthen connection between body, mind and spirit; awaken creativity and intuition and actually help strengthen your back and abs from the inside out. The simplest and most powerful technique for optimum health of mind and body is absolutely free and literally right under your nose.

In the past you probably could drop weight by cutting back on calories or exercising a bit more. But then suddenly the scale stops moving and you just can’t seem to lose weight. THE GOOD NEWS - You could lose up to 20 pounds in a year – without eating less. Just by revving up your metabolism, you can burn more calories every day, lose fat, boost energy, feel stronger and more fit. In this class, you will learn 20 SIMPLE things you can do every day to boost your metabolism and burn as much as 30% more calories every day.

Mudras, or ‘yoga of the hands’ has been recognized for centuries as a simple yet effective healing tool. In ancient India, mudras were believed to be the key to spiritual, mental and physical wellbeing and that regular practice of the hand positions can rejuvenate body and mind.  The hand positions are easy to do, take minutes to perform and can be done almost anywhere at any time.   Mudras can also be used to help relieve numerous conditions such as anxiety, stress, digestive issues, weight loss, bloating, insomnia and so many more.

Do you crave starches, snack foods, and sweets and find the more you eat, the more you want to eat? Is your snacking out of control? In this workshop, we will discuss a two week plan that will STOP your cravings (no kidding!), help you lose weight and help keep your insulin levels balanced. Overcoming carb cravings is not a matter of willpower but a matter of biology. Learn how you can stop the vicious cycle of food craving and weight gain. No hype – just the facts.

This workshop is for those who want to earn how to improve their posture and STOP the rounding over that occurs with age. Have you ever caught sight of your reflection in a window or mirror to see that your head leads the way? Or noticed that your shoulders and upper back are too rounded forward? You’ll learn simple techniques to stand straighter instantly. We will do specific exercises to help flatten your upper back, straighten your shoulders and flatten your midsection. We’ll talk about how to reduce the risk of osteoporosis and related injuries and how to re-gain bone mass. We’ll discuss the latest research findings on nutrition and talk about which forms of calcium are better absorbed; importance of magnesium, vitamin D and trace minerals for bone health; foods that help and/or harm your bones and more. Wear loose, comfortable clothing.

Posture affects how you look, how you feel, and how others perceive you. Poor posture is the #1 cause of back and neck discomfort and can lead to a lifetime of annoying aches and pains. By improving your posture, you improve the health and comfort of your spine. By standing tall you can stop the rounding over that occurs as we age, causing you to shrink in stature. And last, but not least, your posture conveys a lot of info to the outside world about your mental and emotional state, as well as confidence level. In this workshop, you will learn very specific exercises to straighten your shoulders, flatten your upper back, strengthen lower back and all 4 layers of abdominal muscle. You will learn tips and techniques that will improve alignment immediately. We will discuss back-friendly ways to adjust your computer workstations or desk; how to adjust your car seat to help your posture, beneficial sleeping/resting/reading positions and much more!

A few reasons abdominal muscles weaken and lose shape are past pregnancies, surgeries, sitting at a desk all day, being sedentary and poor posture. In this workshop, you will learn a series of extremely effective exercises that will quickly strengthen all four layers of abdominal muscle, especially the deepest layer WITHOUT stressing your back or neck joints and WITHOUT having to get on the floor. Don’t waste time with traditional crunches. Learn a different, more effective way to flatten your stomach, re-shape your waistline and prevent/relieve lower back discomfort.

Diabesity is a condition in which too much belly fat leads a person to symptoms ranging from mild blood sugar imbalance to full blown diabetes Whether you have a little extra weight around the middle, insulin resistance or type 2 diabetes, the root cause of ALL of these conditions are the same - problems with our diet, lifestyle and exposure to environmental toxins. Most reatments focus on the downstream symptoms (elevated levels of glucose, cholesterol, blood pressure, triglycerides) and never get to WHY your levels are too high and how to change it. The good news is all of this can be reversed. Learn how to work with your doctor to help restore your body to health.

PRIVATE CONSULTATIONS ARE AVAILABLE.

Diabesity is a condition in which too much belly fat leads a person to symptoms ranging from mild blood sugar imbalance to full blown diabetes. Whether you have a little extra weight around the middle, insulin resistance or type 2 diabetes, the root cause of ALL these conditions are the same - problems with our diet, lifestyle and exposure to environmental toxins. Most treatments focus on the downstream symptoms (elevated levels of glucose, cholesterol, blood pressure, triglycerides) and never get to WHY your levels are too high. The good news is, all of this is reversible. Learn how to work with your doctor to help restore your body to health.

PRIVATE CONSULTATIONS AVAILABLE

.Do you have joints that ache – a knee or hip or back?  Whether you have arthritis, bursitis or just creaky joints, this workshop is for you.  Joint Lubrication Exercises are quite simple and easy to do yet produce rather remarkable results.  You will also learn a simple technique that will align joints properly to cut down on wear and tear.  We’ll discuss the latest research info on nutrients that can help joints repair.

Do you have too much stress in your life? Stress not only causes a multitude of physical and emotional problems, but it will age you quicker and more efficiently than time itself. In this workshop you will learn: the damaging effects of stress on your nervous system; how to keep stress from ageing you; one minute stress busting techniques that can easily fit into your busy day; breathing techniques to calm the nervous system; ways to decrease stress hormone levels; how different types of foods, colors, surroundings, and even music can increase or decrease stress.

PRIVATE CONSULTATIONS AVAILABLE

Not everyone can be skinny, but EVERYONE can be stronger - even if you don’t get to the gym several times/week.  Learn how to strengthen your arms, back, shoulders, chest, hips, butt and thighs using resistance bands while watching your favorite TV or radio show. There are many benefits to having stronger muscles – they boost metabolism; maintain/increase bone density, make daily tasks easier and will help you age with quality and grace. These multi-tasking exercises can fit easily into even the busiest of schedules and will help you look and feel better. It is a wonderful thing to be strong, fit and functional. You’ll learn lots of tips and techniques to improve overall health and wellness.  All levels of fitness welcomed.

Learn the many things you can do to tap into your brain’s creativity center. We’ll discuss and do ancient breathing patterns to activate the right side of your brain where creativity lives. We’ll do acupressure points that offer instant clarity and calm. You’ll learn the Energy Medicine technique called ‘Thumping’ to activate creative centers as well as how colors play a role in brain function. You’ll leave class with a bunch of new tools to help you be your best before endeavoring on any creative activity

Your chronological age is the number of years you have been alive. It is a fixed number and cannot be changed. Your biological or body age, however, is measured by how well all of your organs and body systems work. And there are many things you can do to affect your biological age. You have more control over how your body ages than you may think. Research has shown us that you can peel years off your bio age. In this workshop, you will learn simple, scientifically proven things you can do right now to decrease your body age. Also, you will learn facial acupressure points to help erase years from your face naturally by increasing muscle tone, decreasing puffiness and eye bag. Reduce lines and prevent new ines from forming. Help yourself look better, feel younger and age with health and vigor.

If you currently take thyroid medication but are still gaining weight and still have a variety of symptoms, there's more you need to know. Fatigue, weight gain, depression, anxiety, rising cholesterol levels, inability to focus, thinning hair, digestive problems, abnormal blood pressure, reduced sex drive, and heart palpitations are only some of the symptoms.  In this workshop, we’ll discuss: how thyroid function can make any illness worse; the 5 things that need to be measured, but usually aren’t; why the #1 thyroid replacement may not be helping you; connection between thyroid, fibromyalgia and arthritis; foods that help or hinder; commonly misunderstood rules of how and when to take thyroid meds; environmental triggers and info you need to discuss with your doctor.

This workshop is a source of information only and should by no means be considered a substitute for the advice of a qualified medical professional.

Confusion abounds about vitamin supplements. Do you need them? Which ones are best? How do you choose? In this workshop, you will learn the 7 guidelines that determine if a supplement is well balanced or a waste of money. (The instructor DOES NOT sell any supplements.)Also, we’ll discuss what current research says about: antioxidants, phytochemicals, anti-aging nutrients, colloidal minerals, chelated minerals, sustained release formulas, and herbal preparations such as Glucosamine Chondroitin, Melatonin, St. John’s Wort, Ginkgo, Ginseng, Echinacea, & DHEA.

Are you finding that fat is collecting around your mid-section and no matter how well you watch what you eat or how much you exercise that weight is not budging? If this is your story, your inability to lose weight probably has more to do with your hormone levels than anything else. Until you discover and correct any imbalances, trying to lose weight will be like shoveling sand against the tide. In this workshop you will learn 7 key strategies for fighting fat and losing weight, including: concrete solutions (not tricks, not using your will power) for controlling appetite and cravings; which foods turn off your fat creating genes and which foods interfere with your ability to burn fat; ten simple things you can do every day to keep your metabolism burning brightly; how to tell if your thyroid is creating weight problems for you and what to do about it; major sources of hormone mimicking chemicals and how to get rid of them; what HRT or birth control pills have to do with weight gain; how to have your hormone levels checked reliably; what steps need to be taken to safely break the vicious cycle of hormone related weight gain; and how to help your body begin to lose weight again.