🍁 Autumn Women On Weights
A simple, effective way to make strength training a consistent part of your week – 12 weeks of effective live Zoom workouts, using dumbbells to build strength from the comfort of your home.
Weeks 1–4: Bulletproof Your Shoulders
Build your foundation from the ground up – targeted mobility for your hands, wrists, and shoulders, then strengthening postural muscles that keep you standing strong, and your shoulders feeling great.
We’ll pair that work with some of your favorite strength moves: side lunges, rows, ball chest presses, and quad-focused squats—because ski season is coming!
Your goal: Move better, build stability, and create a solid strength foundation.
Weeks 5–8: Hip Hip Hooray!
Open up tight hips, improve mobility and rotation, and build strength through movements that make everyday life easier—like getting up from a kneeling position with confidence.
Then strength work with bridges, rear flys, ball-based abdominal exercises, rear lunges, pushups (yes, I said it!), and double-leg raises to prepare you for those challenging side planks.
Your goal: Stronger hips and core, better mobility, and more confidence in your movement.
Weeks 9–12: Level Up—Turkish Get-Ups & Side Planks
In the final four weeks, we put your hard-won strength and mobility to work with more advanced movement skills, including Turkish get-ups and side planks.
We’ll challenge your whole body while continuing to build those quad-focused strength sets—because when the snow flies, you’ll want strong, capable legs ready for snow sports.
Your goal: Turn your strength and mobility into powerful, coordinated movement—and finish the 12 weeks stronger than you started.
12 Weeks. One Stronger You.
Each phase builds on the last, so you’re not just showing up for workouts—you’re progressing. Grab your dumbbells and bands, make some space at home, and join us live on Zoom for 12 weeks of smart, effective strength and mobility training.
Dates: October 5th – December 21st
Day/time: Mondays 5:30 - 6:20 PM (recordings shared weekly)
Cost: 12-week Session $160
Equipment: A mat, dumbbells. resistance band, large physio ball.
LET’S DO THIS
🍁 Autumn Arms
6 Weeks • 30 Minutes • Real-Life Strength
Have you noticed everyday tasks don’t feel as easy as they used to?
You’re not alone. As we move through midlife, maintaining and rebuilding strength becomes increasingly important—not just for fitness, but for independence, confidence, and everyday life.
Think about the things you want to keep doing with ease:
Lift your suitcase into the overhead compartment
Carry several bags of groceries
Move furniture around your home
Pick up your grandkids
Get up and down from the floor
Open a stubborn jar
Feel steady and capable in your everyday movements
This is what Autumn Arms is all about.
Autumn Arms is a 6-week, 30-minute strength program designed specifically for women in midlife who want to build real, usable upper-body strength.
Each week, we’ll focus on intentional strength training for your: Arms • Shoulders • Back & Core
Along the way, you’ll also work on stability, coordination, and posture—qualities that help strength translate into everyday movement.
No punishment. No pressure. No unrealistic goals.
This isn’t about pushing your body to its limits or chasing a certain look, It’s about getting stronger in a way that supports your actual life. Smart, purposeful strength training for the body you have—and the life you’re living.
Program Details:
Dates: September 23 – October 28
Time: Wednesdays, 12:00–12:30 PM
Format: Live online Zoom
Recordings: Shared weekly, so you can participate even if you miss a live session
Investment: $60 for the 6-week session
Equipment: Mat, sturdy chair, and dumbbells (3–15 lbs.)
Ready to get stronger for the life you’re living?
BREATH REWIRED – A PATHWAY TO YOUR CENTER
Live calm, clear, and connected.
Join us at the Waterbury Library for this interactive workshop of breath-work, reflective journaling, and gentle yoga poses where we’ll explore breathing mechanics & patterns for enhanced wellness, empowerment, and self discovery.
Discover how functional breathing influences your posture, movement, nervous system regulation, empowerment, stress management, lung capacity, heart health, and physical stamina.
You'll gain a new perspective on how breath can be your ultimate ally in achieving well-being.
“If you knew everything was going to be okay, would you be willing to EXHALE?”
Includes: Anatomy Information, Discussion, Meditation/ Breath-work, Journaling, and Yoga.
This workshop is for anyone who’s curious about the role your breath plays in:
Anxious breathing patterns.
Lifting heavy items.
Back pain or weak core.
Discomfort or poor posture while sitting.
Jaw, neck, & upper back tension.
Register today to learn simple, practical tips that reduce stress, plus connects you to your center.
WHEN: Saturday, October 18th 12:30-2:30PM
WHERE: SAL Room – Waterbury Public Library, 28 North Main Street
BRING: A yoga mat, journal, water/tea, & wear comfy clothes.
REGISTER: judi@waterburypubliclibrary.com
A yoga class designed to enhance sleep, restore CALM, and relax muscles.
Why Yin?
Why Now?
Why YOU?
Yin is feminine, and passive in nature – making it an ideal practice for improved mindful awareness, flexibility, mental calm, and sleep.
Yin’s SLOW-pace involves holding poses for 3-5 minutes, and encourages the use of props (pillows, blankets, bolsters etc), to support the body in deep relaxation.
Though the poses are passive, your body WILL feel stretched & more aligned…fantastic for endurance athletes, gardeners, and desk-workers.
Mindful Movement delivers complimentary, community classes each season– Yin is this summer’s FREE offering.
Enjoy this 4-week session and reap the benefits Yin has for you!
Tuesdays, July 8th - 29th @ 7:30-8:15PM
BONUS: Becky will leave you with a sleep-tip each week for enhanced well-being.
“By helping us keep the world in perspective, sleep gives us a chance to refocus on the essence of who we are.
And in that place of connection, it is easier for the fears and concerns of the world to drop away.”
– Arianna Huffington”
MINDFUL MOVEMENT COMMUNITY EVENTS
Mindful Movement Introduces Thrive 2025 @ The Waterbury Library
We all know what we “need to do” to thrive – but maintaining practices that foster personal health, alignment, and joy, is NO easy feat!
Thrive 2025 is a multi-day workshop where you’ll explore setting realistic goals, and learn tools for supporting habit formation.
Transformation happens in the body, not the intellect…
Workshops include: Mindful Movement, habit & value discovery worksheets, & journaling – use these tools throughout 2025 and THRIVE!
Saturdays, 2/8, 2/22, & 3/8 10:30 - 11:30 AM
How THRIVE 2025 is impacting participants…
I did a little "reset' conversation with myself and reminded myself of those activities that really bring me happiness and took one of my favorite long walks Sunday, alone. I know that those walks allow me to clear my head and be alone with my thoughts, something I need.
PS – A bonus for me was seeing and reconnecting with my good friend. We are meeting for coffee tomorrow :) Keeping in touch with friends is a "goal".
MORE ABOUT THRIVE 2025…
Have you ever bought a diet or exercise program that was GOING to be THE ANSWER to living a healthy lifestyle once and for ALL?
How about a program that promised to help you color-code your closets, manage the mudroom mess, or organize your office – minimalist style?
You open the program, go directly to the Martha Stewart photos, healthy recipes cooked in a dream kitchen, or ‘do these top 5 exercises’…
You write a few things in your new 2025 calendar – ahh feels good, right?
Feels like you’re “doing something” – but without a process, the “cluttered closets” of your life will return to chaos.
What’s the process?
The process is practice that helps make change more permanent.
In Mindful Movement Thrive in 2025 you’ll:
Discover how to support the patterns you desire.
Learn to navigate the ups & downs of pattern change (because there will be some).
Set realistic goals, rather than fantasy perfection ones that get you dopamine hits, but zero results.
Practice sitting with the discomfort and friction of doing hard things (change can feel sticky).
Make a backup plan (life is never linear – in spite of what your new color coded calendar predicts).
Explore how Mindful Movement (body-literacy) supports personal growth (transformation happens in the body, not the intellect).
WINTER SOLSTICE CLASS
Wednesday, December 21, 2024 6-7 PM
A special class FOR YOU –
As we say so-long to the shorter days, and greet the promised return of spring-light, roll out your mat, and join me for Mindful Movements yoga class debut.
Winter solstice yoga practices usually include Sun Salutations, and restorative hip-openers. Poses that instill mobility, and remind us of the necessity of stability within ourselves.
There’s a saying in movement that hips hide, and house ‘stuff’– perhaps you’ve experienced tightness, instability, or feeling disconnected from your own hips.
In this class you’ll move through poses that support forward momentum, pause in stability, increase flexibility, and restore hip mobility.
Light a candle, join in community, and settle into this cozy at-home hip nurturing class.
All are invited, modifications shared.
Register – HERE
Cost $15 – HERE
Embodied Poetry Community Workshop
A Felt Sense of Words...
Join poet Mary Rose Dougherty and Mindful Movement with Becky, for a guided experience of breath awareness through spoken poems, writing, and movement.
Before we have the words to say it, we must experience what we feel in our body. Expressive creativity when merged with a felt sense, has the power to shift heaviness to a lightness of being, nourish the body, ignite the imagination, and center the soul.
No prior writing, nor movement/meditation experience necessary. All are welcome.
FOOD ~ MOVEMENT ~ COMMUNITY
Feeding families, providing access to well-being, and connecting community.
What: A 45 minute beginner-friendly Mindful Movement class. Movements you can expect: breath-awareness, gentle stretching, postural-alignment, standing balance, and grounding relaxation.
When: Monday, June 13th @ 5:30-6:15 PM
Where: Waterbury Food Shelf backyard garden…in the case of inclement weather, class will be postponed.
Address: 57 South Main St. Waterbury - next to H&R Block
Parking: Very limited – please park on the street.
COVID protocol: Masks optional, however please bring one (if mask-mandates are suggested, we’ll follow suit)
Bring: A food donation, a yoga mat, towel, or blanket, water bottle, a mask, insect repellent, and anything else to aid your comfort.
Suggested food donations:
Cereals, snacks
Granola bars, crackers
Ground coffee
Toilet paper
Jarred pasta sauce
Gift cards to Village Market or Shaws
Sara Whitehair - Director of the Waterbury Food Shelf. Sara is a Duxbury resident who believes that mindful movement is helpful for anyone at any stage of life. Sara invites you to stay for a quick tour of the food shelf after class.