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In this issue:
Summer 2016 
Classes - Berryville, Stone Brier, Summer 2016
Fabulous Fridays!! Splendid Saturdays
Classes - Berryville, VA, Clarke County Parks and Rec
Classes - Winchester - Shenandoah Taijiquan Center 
Classes - Leesburg, Loudoun County - Ida Lee Parks and Rec
Private Sessions 
Fit Over Forty Classes
Reiki and Detoxification
Fitness Guidelines for All from American College of Sports Medicine
Fit Over Forty
Summer 2016 
Memorial Day is just around the corner! Time to get in our summer mode! Pool is open and ready and will be warm as soon as the rain stops. AquaStretch sessions will begin as soon as the weather warms! Make your appointment today.

 
First Pool classes of the summer will be held at Stone Brier on Friday June 3rd and Friday June 10th at 12:30pm. Join us after Rest and Renew Yoga and get your weekend off to a great start!
 
Plan on classes EVERY DAY in late August (August 22nd - Sept 2nd) to usher in fall.
 
Please join me for a class or a private session. There are many types to choose from. Please see the schedule below for specific classes, times and details.

 
Jane
"Without movement there is no life"
Moshe Feldenkrais
 
"Movement -On Land, In the Water"
 
Classes - Berryville, Stone Brier, Summer 2016

beginning June 13th, with Deep Water Exercise on Friday June 3rd and Friday June 10th
 
FITT Forever - Monday/Wednesday - 9am - 10am

 
FITT Strength and Stretch - Monday/Wednesday - 10am - 11am

 
Fluid Motion - Awareness through Movement - Monday/Wednesday - 11am - 12pm

 
Deep Water Exercise - Monday/Wednesday/Friday12:30-1:30

 
Rest and Renew Yoga and Feldenkrais, too!! - Fridays - 11am - 12:15pm

 
If you are interested please reply to this newsletter and let me know.  All classes at Stone Brier are held on a drop in basis. Unlimited weekly classes $25 or 1st class of week $10, 2nd class of week $5, 3rd class of week $5.
 
Classes through Fit Over Forty
  Classes take place at Stone Brier, 3927 Lord Fairfax Highway
 
Note no classes:
  • July 6
  • July 8
  • July 25
  • July 27
  • July 29
  • Aug 1
  • Aug 3
  • Aug 5
  • Aug 8
Fabulous Fridays!! Splendid Saturdays

Walk for Life/Balance Walking -   - at MacIntosh Farm and at a beautiful estate in Loudoun County. Bring your poles* with tips and we will learn some exercises to do with the poles, how to set up the poles for different types of walking and each participant will develop their own walking plan with and without poles for spring.Take your walking to a new level with walking poles, burn more calories, walk faster, tone your upper body.

 

 *Would you like to order poles? Let me know and I will place an order. The poles are the best that I have found and they have a great tip that allows walking on pavement. The poles cost $35. See the poles here: Review of Balance Walking Poles 
 
Reflexology - Sharing Reflxology
 
 
 
Classes - Berryville, VA, Clarke County Parks and Rec
FITT Forever
Activity #:                 Date:                 Day:               Age:           Time:                      Fee:
240302J                2/3-24                 M                     55+        10:30-11:30AM        $25
 
Instructor: Jane Johnston
 
Fit Forever is an aerobics, strength training & stretching class for those over 55 or with special needs. This hour and a half class is designed to revitalize participants, giving you more energy, confidence, and satisfaction. Class is canceled if Clarke County Schools are closed due to bad weather. Classes will be made up on the first available Friday,
 
Fluid Motion - Awareness through Movement

 
Activity #:                 Date:                 Day:               Age:           Time:                      Fee:
240302I                1/6-27                 M                     55+        10:30-11:30AM        $25
 
Instructor: Jane Johnston
 
Fluid Motion is a Feldenkrais Method® Awareness through Movement® class – perfect for reclaiming vitality and movements lost to aging, disease and/or disuse. 4 classes
Class is canceled if Clarke County Schools are closed due to bad weather. Classes will be made up on the first available Friday, Class is canceled if Clarke County Schools are closed due to bad weather. Classes will be made up on the first available Friday,
 

Tai Chi - Yang Family 10 Movement Form

 
Activity #:                    Date:           Day:          Age:           Time:                       Fee:
240302M                1/8-29             W              55+         10:30-11:30AM        $25
 
Instructor: Jane Johnston
 
Tai Chi is ancient practice proven to reduce pain and improve your mental and physical well-being. This class will help participants reduce stress, increase balance and flexibility, feel relaxed and improve overall mind, body, and spirit. 4 classes
Class is canceled if Clarke County Schools are closed due to bad weather. Classes will be made up on the first available Friday. 
 

FITT Strength and Stretch 
Activity #:                 Date:          Day:           Age:           Time:            Fee:
240302Q              1/8-29          W                55+          1-2PM         $25
 
Instructor: Jane Johnston
 
Come and join a gentle exercise class in chairs. We will use weights, bands, and scarves to build up our upper body and leg exercises for lower body and balance. All exercises will be in a chair or with support.
Class is canceled if Clarke County Schools are closed due to bad weather. Classes will be made up on the first available Friday.
 
To sign up for classes at Clarke County Parks and Rec call 540-955-5140             
Classes - Winchester - Shenandoah Taijiquan Center 
Yang Family Style Taijiquan
Or join Pat Rice for Taijiquan and QiGong classes at the Shenandoah Taijiquan Center. She is known world wide for her clear, effective teaching. Classes are on Tuesday and Thursday both daytime and evening. Do join us on Tuesday or Thursday evening!! To get more information on classes at the Center email Pat at atocrice@verizon.net or call (540) 662-3973.
or go to the website: 
http://www.shentaijiwushu.com/
 
Classes - Leesburg, Loudoun County - Ida Lee Parks and Rec
Personal Training in the Water!!
Don't want to attend a class? Get your own personalized water workout!! I am available for personal training in the water in Leesburg at Ida Lee! 
Aquatic Classes and Aquatic Personal Training will continue in Leesburg this fall and winter. We have access to two pools in Leesburg for Aquatic Personal Training - one 84 degrees with deep and shallow water and one 89 degrees for lower level work. Do come and Join us!!!
 
Or
Private Swim Lessons
call Jane for more info
 
 
Classes
 
H2OLow
Moderate exercise and endurance activities for those who want more than the Arthritis Exercise class. Using a moderate rate of intensity, you will improve muscular strength, improve endurance,decrease pain, and feel better.
 

CODE                             DAYS              TIME                 DATES               FEE
302770a                       T/TH               9:30am            1/2-2/13             $124
302770b                       T/TH               9:30am            2/18-3/27           $114
 
Instructors: Jane Johnston
Location: Ida Pool/Shallow
Comments: This class meets in the main pool, shallow section
 
Intro to Water Exercise 
Learn many different ways to exercise in the shallow water, learn what to wear to be comfortable, where to get it. Great for first time water exercises or those afraid of the water.
 
Classes will be taught in the main pool. 13, 50-minute classes/*12, 50-minute
 
 (Ages 16 & up)
CODE                             DAYS              TIME                      DATES               FEE
 
302303a                        T/TH               10:30am            1/2-2/13              $124
302303b                        T/TH               10:30am            2/18-3/27            $114
 
 
Instructors: Jane Johnston
Location:  Main Pool/Shallow
Private Sessions 
Are you not moving well? Getting older, stiffer, more uncomfortable? Or classes just do not fit your schedule. Come and try a Private Session with Jane!! Just email fitoverforty@jesed.com or call or text 703-203-2264 or reply to this email to set up an appointment.
 
Functional Integration
Are you not moving well? Getting older, stiffer, more uncomfortable? Or classes just do not fit your schedule. Come and try a Private Feldenkrais Session - a Functional Integration lesson!! An FI is the VERY best thing for iffy backs and other issues of aging.
 
Post Rehab Conditioning
Just coming from Physical Therapy but need more help? Going away for the season? No matter your fitness level or special needs, I will work with you to design a fitness program that you can use to increase your fitness level at the venue of your choice. We can design a program for you to do outside, in the gym or in the pool. On land, In the Water!! Sign up for a Personal Fitness Training session!!
 
AquaStretch - s a clinically proven, ground-breaking technique that restores mobility, decreases pain, increases exercise training efficiency, improves sports performance and improves general well being. AquaStretch™ is a hands-on, holistic, myofascial release technique that uses buoyancy, weighted resistance, and prescribed methodology to produce outstanding results from athletic performance to rehabilitation.
 
Yoga,
Want a yoga practice especially tailored to you? Sign up for a private session with me and we will select some mindbody exercises to get you started.
 
Tai Chi, Qi Gong
Want to learn some Tai Chi and/or Qi Gong to practice on your own? Sign up for a private session with me and learn some routines to add options to your wellness program.
 
Swimming
Have you always wanted to learn to swim?? It is not too late! indoor in Leesburg and outdoors in Berryville. Call or email fitoverforty@jesed.com  703-203-2264 for more information.
Fit Over Forty Classes
 
Fluid Motion (a Feldenkrais Method Awareness through Movement class) -
Fluid Motion is a Feldenkrais Method® Awareness through Movement® class – perfect for reclaiming vitality and movements lost to aging, disease and/or disuse.
 
FITT Forever (a low impact aerobic, strength and stretch class)
FITT Forever is an aerobics, strength training & stretching class for those over 55 or with special needs. This hour and a half class is designed to revitalize participants, giving you more energy, confidence, and satisfaction.
 
FITT Strength and Stretch
A gentle Strength and Stretch class for those 55 and up. We will use weights, bands, and balls to build up our upper body and leg exercises for lower body and balance. We will use the wall, the floor and a chair or a ball.
 
Tai Chi Quan - Taijiquan -
Yang Family Style 10 Movement Form, 103 Movement Form

A gentle, good for you exercise. Taijiquan is great for your balance, coordination and your memory.
 
Water Aerobics

Aerobics, strength, and stretching in the deep pool. You will always wear a belt

 
Rest & Renew Yoga and Feldenkrais, Too 
A restfull, restorative yoga class for all of us. Pranayama, Restorative Yoga and Yin Yoga using a large Ball and other props. This class is perfect for those with breathing issues, stress,aging/joint issues, inability/dislike of floor exercises, beginning Yoga students.
 
Walk for Life/Balance Walking

- at MacIntosh Farm and at the beautiful estate, Glendyle, in Loudoun County. Bring your poles* with tips and we will learn some exercises to do with the poles, how to set up the poles for different types of walking and each participant will develop their own walking plan with and without poles for spring.Take your walking to a new level with walking poles, burn more calories, walk faster, tone your upper body.

 

 *Would you like to order poles? Let me know and I will place an order. The poles are the best that I have found and they have a great tip that allows walking on pavement. The poles cost $35. See the poles here: Review of Balance Walking Poles 
 
Sharing Reflexology
Let's get together and learn about Reflexology! We will get a partner and practice the different Reflexology strokes and practice on some points on our hands, faces and feet.

 
5 Tibetans
 
Special Classes on Special Fridays and Splendid Saturdays and holidays

 
See the schedules for exact location, time and price. Hope to see you there.
Jane
 
Movement - On Land, In Water - for YOU
 
Reiki and Detoxification
 
Detoxification
 
Health Benefits of Ionic Detoxification
 
In a 2009 survey, 126 users of ionic detox systems were asked what specific health benefits they or their clients received from using ionic detox foot bath systems. Their answers included: pain relief (42), including less joint stiffness, less headaches, less knee pain, less foot pain, less general muscle pain and more, increased energy (29), improved sleep (23), improved digestion (10), toxin reduction (9), decreased swelling (9), circulatory system improvement (9), reduced weight (8), skin improvements (8), emotional improvements (5), respiratory improvements and much more.
 
 Zora will be available for ionic detoxification by appointment only on Friday, Saturday and Sundays from 3pm - 6pm
 
Reiki for beginners Level 1 & 2
August 2016

 
The first degree opens the energy channel and permits the student to channel Reiki mainly at the physical level, both for himself and for others. It consists of one initiation in the Usui Tibetan system. After the initiation, the student may note a subtle energy flowing through his hands. This can be perceived in various ways, including heat, coolness, tickling, buzzing, or just a strange feeling in the hands. Sometimes it takes a period of time after the initiation before the student feels the energy. This level is open to anyone. No previous experience or preparation is required. It is usually taught in one weekend. The initiation connects the student’s energy system to the Universal Energy. Energy blockages are released, balancing and harmonising the major energy centres known as chakras. The initiation opens the central energy channel leading from the crown of the head to the bottom of the spine. It connects the student to the Universal Energy permanently, allowing him to channel the energy whenever he wishes. At first, the amount of energy channelled after the initiation can vary considerably, but the more the student uses Reiki, the more constant the energy becomes. In this level, the energy is 80-90% on the physical level. The remainder being on the mental/emotional and spiritual levels.The second level opens the energy channel and permits the student to channel Reiki mainly at the physical level, both for himself and for others. It consists of one initiation in the Usui Tibetan system. After the initiation, the student may note a subtle energy flowing through his hands. This can be perceived in various ways, including heat, coolness, tickling, buzzing, or just a strange feeling in the hands. Sometimes it takes a period of time after the initiation before the student feels the energy. With Level 1 & 2 you will be able to heal yourself and others. 
 
$350 per person
Minimum 4 people
 
Zora will be available for ionic detoxification from 3pm - 6pm
 
 
Fitness Guidelines for All from American College of Sports Medicine
Cardiorespiratory Exercise
Adults should get at least 150 minutes of moderate-intensity exercise per week.
Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).  
One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.  
Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.  
People unable to meet these minimums can still benefit from some activity.
Resistance Exercise
Adults should train each major muscle group two or three days each week using a variety of exercises and equipment. 
Very light or light intensity is best for older persons or previously sedentary adults starting exercise. 
Two to four sets of each exercise will help adults improve strength and power.
For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance. 
Adults should wait at least 48 hours between resistance training sessions.
Flexibility Exercise
Adults should do flexibility exercises at least two or three days each week to improve range of motion. 
Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort. 
Repeat each stretch two to four times, accumulating 60 seconds per stretch. 
Static, dynamic, ballistic and PNF stretches are all effective. 
Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.
Neuromotor Exercise
Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week. 
Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults. 
20-30 minutes per day is appropriate for neuromotor exercise.
Fit Over Forty

 
Contact me at: email fitoverforty@jesed.com, text or call 703-203-2264

visit www.fitoverfortyvirginia.com
 
 
 
 
Jane C. S. Johnston, BS Psy
 
Guild Certified Feldenkrais Practitioner®
Aquatic Therapy and Rehab Exercise Specialist
Post Rehab Conditioning Specialist
Change Your Age Teacher®
Adapted Aquatics Teacher
 
Registered Yoga Teacher
Yang Family Tai Chi Quan

Bones for Life Teacher®
 
 
              703-203-2264                           fitoverforty@jesed.com
              540-955-4169                       www.fitoverfortyvirginia.com
             @FitFeldy                                        www. Facebook.com/FitOverForty
Skype: JaneCuttingSmartJohnston
 
 "Exercise is the key to long-term management of most medical conditions."
 
Michael K. Jones, PhD, PT
 
"Walking is man's best medicine."   
 
Hippocrates     
       
"If you don't know what you are doing, you can't do what you want."
 
Moshe Feldenkrais
 
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.·´¯`·.. ><((((º>`·.¸¸.·´¯`·...¸><((((º>
 
 In the United States of America, the following are registered service marks, collective marks or certification marks of the Feldenkrais Guild of North America: Feldenkrais®, Feldenkrais Method®, Functional Integration® Awareness Through Movement®; Guild Certified Feldenkrais Teacher®; and The Feldenkrais Guild®. The following are trademarks, service marks or certification marks of the Feldenkrais Guild of North America: ATMSM, FISM, Guild Certified Feldenkrais PractitionerCM, and Feldenkrais™.  All photographs © 2007 Rosalie O´Connor. All rights reserved.
 
Fit Over Forty • 3927 Lord Fairfax Highway • Berryville, VA 22611
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