Welcome To MacWellness

Yoga Nidra with Sue Borchardt
Gain vitality, restoration, and balance while doing "The Yoga of Sleep"! Deeply relaxing and suitable for all ages.
2nd Sunday of every month: December 14th, January 11th
1:30-2:30pm | Flow
*Free for members; $20 fee for non-members
For more information, please contact Claudia Neuman at 410.453.9111 ext 689 or cneuman@macwellness.com.

N.I.A. with Megan Charles
This is a FREE one hour NIA class. NIA is a combination of dance, yoga and cardio training that is fun and free!
1st Sunday of every month: 12/7, 1/4, 2/1, 3/1, 4/5
1pm | Flow Studio
Cost: Free to members, $20 for non-members
*This class is also being offered at MAC Timonium on the same dates, at 11:30am in Studio C.
For more information, please contact Claudia Neuman at 410.453.9111 ext 689 or cneuman@macwellness.com.

Slow & Deep with Michael Thomas
This two hour yoga class will combine strength training with deep, slow stretching. Deep relaxation at the end. Perfect for athletes who want to gain flexibility as well as yogis who want to deepen their practice.
Friday, January 9th and March 6th
6-8pm | Flow Studio
Cost: $25 (members and non-members)
For more information, please contact Claudia Neuman at 410.453.9111 ext 689 or cneuman@macwellness.com.

New Year Spin and Yoga Master Class with Karen Dubs
Start your New Year off with the best of both worlds: a powerful, exhilarating ride followed by a restorative, reflective yoga session. It’s the balance of opposites and the ultimate combination of mind, body and spirit with strength, endurance and flexibility.
Having just returned from India, Karen Dubs will incorporate yoga principles and philosophy along your journey to set powerful intentions and lay the groundwork for your best year ever. No yoga experience necessary, but previous spinning experience is required.
Saturday, January 3rd
10-11am Spin | Ride Studio; 11-12pm Yoga | Energy Studio
Cost: MAC Members: $35; Non-members: $40; Drop-in: $40 (space permitting)
*All attendees will be entered in a drawing for Flexible Warrior Athletic Yoga DVDs!
For more information, please contact Karen Dubs at 410.453.9111 ext 230 or kdubs@macwellness.com.

Family Night of Yoga and Pizza with Cecelia Bellamo
Bring the whole family and enjoy a night of yoga, games and pizza. The entire family can enjoy fun yoga games like “Mother’s Trees” and “Butterfly Bowling”. No need to be shy as we pose like frogs, snakes, crocodiles, turtles and other fun animals. Have an evening of family fun and learn new rhymes and sun salutations.
Friday, January 30th
6-7:30pm | Flow Studio
Please register before January 27th. $10 per family before 1/27; $20 at the door.
For more information, please contact Pam Bennett at 410.453.9111 ext 271 or pbennett@macwellness.com.

Itsy Bitsy Yoga with Jen Walker
These classes introduce children from ages 4 months-4 years to simple and fun yoga poses. Start your child moving in a healthy direction.
Sundays, January 11th-February 1st
9-9:45am, 10-10:45am, 11-11:45am | Flow Studio
Cost: M: $60; NM: $70
For more information, please contact Pam Bennett at 410.453.9111 ext 271 or pbennett@macwellness.com.

Prenatal/Postnatal Classes

Group Exercise

Belly Dance Basics with Shems
This class will introduce basic belly dance vocabulary, isolations and musical phrases. There will be some cultural background given and a simple choreography will by taught. Special attention will be paid to proper body alignment, and clean execution of movements. Open to all levels.
Thursdays (ongoing)
6-7pm | Flow
Cost: M: $60; NM: $75; $15 drop-in
For more information, please email shems@macwellness.com.

Technique and Musicality with Shems
Steps and movements are taught built into musical phrases. Focusing on building both dance vocabulary and musical connection, this class will also delve into transitions between movements, rhythms and cultural context. Previous belly dance experience required.
Thursdays (ongoing)
7:15-8:15pm | Energy
Cost: M: $60; NM: $75; $15 drop-in
For more information, please email shems@macwellness.com.

Belly Dance Essentials with Shems
This class will build on basic belly dance vocabulary learned in "Intro to Belly Dance", introduce more difficult techniques and explore musicality more deeply. Various special focus topics will be covered. This class is meant to be taken continuously for about a year. Open to all levels.
Thursdays (ongoing)
8:15-9:15pm | Energy
Cost: M: $60; NM: $75; $15 drop-in
For more information, please email shems@macwellness.com.

Spin Intensive with Nan Rehfield
High intensity cardio workout designed to challenge and motivate. We will cover various terrains from mountains to flats and everything in between. Stay focused, inspired and motivated this Holiday Season - you'll be glad you did! All levels welcome!
Saturdays: December 6th, 13th & 20th
10-11:30am | Ride
Cost: M: $99/5 sessions; NM: $120/5 sessions
For more information, please email Maria Yanson at 410.453.9111 ext 273 or myanson@macwellness.com.

Special Sunday Spin at MAC Harbor East
Two hour spin class with rotating instructors. Light brunch served at the end of class. All levels welcome.
Sundays: 2/8, 3/8, 4/5, 5/3, 10/4, 11/4, 12/6
10-12pm | Ride
Cost: $20 (members and non-members)
For more information, please email Maria Yanson at 410.453.9111 ext 273 or myanson@macwellness.com.

Personal Training

Kinesis

Kinesis is a fun, functional workout focused on building stability, flexibility and strength through a series of resistance-based exercises. Working in a small group setting, participants train with one of MAC Harbor East's personal training staff. Appropriate for all fitness levels, one or two Kinesis sessions a week is recommended as part of a balanced exercise program. Please see Harbor East specialty programs for a list of classes, times and FREE demos.

MAC Harbor East also offers performance training utilizing the Kinesis training system. Programs are custom designed for golfers, runners, cyclists, swimmers and skiers. Any sport requiring stability, speed and agility can be enhanced with Kinesis training.

Kinesis is taught in groups of up to 4 people, in 30 minute classes*

Sign up now and receive a FREE Kinesis T-shirt!

FREE DEMOS NOW AVAILABLE!

1st and 3rd weeks of the month:
Sunday at 11am | Thursday at 12:30pm

2nd and 4th weeks of the month:
Wednesday at 5:30pm | Friday at 9am

CURRENT KINESIS SCHEDULE

Kinesis Experience I
Mondays, 12-12:30pm with Meredith Long | Move Studio
Tuesdays, 1-1:30pm with Shawn Jones | Move Studio
Wednesdays, 5:30-6pm with Nan Rehfield | Move Studio
Wednesdays, 7-7:30pm with Meredith Long | Move Studio
Fridays, 1-1:30pm with Nan Rehfield | Move Studio
Sundays, 11-11:30am with Nan Rehfield | Move Studio

Kinesis Experience II
Wednesdays, 6-6:30pm with Tiffany Ligon | Move Studio

Kinesis Foundation I
Tuesdays, 12-12:30pm with Meredith Long | Move Studio
Tuesdays, 1:30-2pm with Nan Rehfield | Move Studio
Thursdays, 12:30-1pm with Tiffany Ligon | Move Studio
Fridays, 12:30-1pm with Meredith Long | Move Studio
Fridays, 1:30-2pm with Nan Rehfield | Move Studio
Sundays, 10-10:30am with Nan Rehfield | Move Studio

Kinesis Foundation II
Thursdays, 11:30-12pm with Tiffany Ligon | Move Studio
Sundays, 12-12:30pm with Nan Rehfield | Move Studio

Kinesis Emerge
Thursdays, 6-6:30pm with Meredith Long | Move Studio

Pilates

STOTT Pilates™ is an updated version of the original Pilates exercises that can benefit individuals of all fitness levels. An emphasis is placed on working with your body to strengthen, lengthen, and tone your muscles in a calming, positive environment. These are just a few of the benefits of STOTT Pilates™:

*Longer, leaner muscles
*Greater strength and body awareness
*Improved performance in sports
*Better balance and coordination

INTRO/ESSENTIAL REFORMER
In this class, beginner level participants will learn and build on the basic principles and exercises in the Essential Reformer repertoire.
Wednesdays, 7-7:55pm with Jan Luber | Balance Studio
Thursdays, 1-1:55pm with Mimi Somerville | Balance Studio
Saturdays, 9-9:55am with Pam Bennett | Balance Studio

ESSENTIAL/INTERMEDIATE REFORMER
Participants will gradually add some Intermediate level exercises to their repertoire of Essential level exercises. We offer STOTT Pilates Group Reformer classes in 6 week sessions. Preregistration with the Instructor is required.
Mondays, 7:15-8:05pm with Mimi Somerville | Balance Studio

PILATES PERSONAL TRAINING
Individual training is available. Pilates workouts will be designed for individuals based on postural assessments and client goals. Equipment, including Reformer, Barrels, Cadillac and /or Stability Chair will be used to maximize effectiveness of each workout. Sessions scheduled by appointment.

DUET SESSIONS
Two individuals work together on exercises that may include Mat, Reformer, Stability Chair and/or Barrel appropriate for both participants. Both must attend the session to receive duet pricing. If one person shows up they will be charged the Personal Training fee.

For dates and times of FREE Reformer demonstrations and one hour drop-in classes (requiring pre-registration), please visit Harbor East's group exercise schedule. Fees apply to all Pilates classes. Students committing to 2 or more classes per week receive a 10% discount on full session rates.

For more information, please email PilatesHE@macwellness.com.