ISD 728 Community Education

Have you been struggling with heel pain that comes and goes - sometimes for a year or more - with no lasting relief? Many people with plantar fasciitis receive the same standard advice of rest, orthotics, therapy or surgery - often without a full understanding of what’s causing the pain or how to optimally address it. If you're ready to try something different, this workshop is for you. Join this interactive workshop to learn: What plantar fasciitis really means - and the most common causes Why plantar fasciitis becomes chronic - and how to break the cycle The three key steps to the functional approach of alleviating plantar fasciitis How lower body mechanics and core strength influence your feet Targeted exercises to support long-term recovery and resilience This session offers a whole-body, movement-based approach that empowers you to reclaim your foundation - so you can walk, move, and live with confidence again.

Are you ready to take control of your health and create a toxin-free environment for yourself and your loved ones?‬ Join us for an eye-opening class where we explore practical ways to detox your daily life. Learn how to identify‬ common sources of toxins in your home and personal care routines and discover easy steps to reduce your‬ exposure. Plus, take your first step toward a healthier lifestyle with a fun DIY project! This easy project will help you‬ reduce chemicals in your kitchen and inspire you to explore more natural alternatives for your home.‬ Please note: essential oils will be used during this class.

Do you have flat feet or fallen arches? You’re not alone - and there is something you can do. Join this empowering workshop to explore: Types of Flat Feet - learn the difference between flexible and rigid flat feet, why it matters, and how to identify your foot type. Most Common Causes of Flat Feet - explore both structural and lifestyle factors that contribute to arch collapse. Exercises for Flat Feet - practice targeted, accessible movements to help strengthen and lift your arches naturally. Strategies for Stronger, More Stable Feet - build mobility, strength, and stability - with or without the use of orthotics. Whether you’ve been diagnosed with flat feet or just suspect you might have them, this workshop will help you take confident steps toward better support and alignment - starting from the ground up.

Feet are our foundation - let’s give them the attention they deserve. Discover how simple movements and adjustments can assist in relieving pain and discomfort. Join this interactive workshop to learn: alignment points to alleviate foot pain and pressure (plantar fasciitis, bunions, neuromas, arthritis, etc.), how shoe choice impacts not just your feet, but your entire body's alignment and function, five main components to look for in shoes/footwear, ways to move, stretch, and strengthen the muscles of the feet and lower leg to help alleviate foot pain. This session builds the base for all of the other foot workshops offered and will help you build a strong base for better understanding and lasting results.

Slow down and connect with nature through the practice of forest bathing. Inspired by the Japanese practice of shinrin-yoku, forest bathing is a slow and mindful practice, connecting with nature through the senses. As a Certified Forest Therapy Guide, Mary will offer a series of invitations to explore a deeper connection with nature and with yourself. Research has shown that spending time in nature has many benefits including decreasing stress, lowering blood pressure, and improving mood. Dress comfortably and bring a water bottle. In the event of inclement weather, participants will be notified via text message (opt-in required during account creation). This program is offered in partnership with the City of Rogers Parks & Recreation.

Join us for an interactive and educational session where we dive into the fascinating world of gut health and explore how it impacts our overall well-being! In this class, you will learn practical strategies to support your digestive system and maintain a healthy and balanced microbiome. We’ll discover the power of food in promoting digestive health! We will explore a range of nutrient-rich foods that help nourish your gut; fermented foods packed with probiotics, and prebiotic foods that support beneficial bacteria. We'll also discuss supplements such as digestive enzymes and probiotics. We'll understand the critical connection between the gut and the brain, known as the gut-brain axis, and learn how it influences your mood, immunity, and overall health. We'll also introduce lifestyle practices like mindful eating, which fosters both mental and physical well-being. There will also be hands-on learning with a DIY workshop on fermenting your own sauerkraut! You'll learn step-by-step how to prepare this simple yet powerful probiotic-rich food, which can help diversify your gut microbiome and support digestion.

Do you have high arches and struggle with foot pain, instability, or hammertoes? You’re not alone - and help is available. In this workshop, we’ll explore: Structural and muscular contributors to elevated arches How high arches, hammertoes, and metatarsalgia (pain in the ball of the foot) are often connected - and how to improve these conditions How to create a more functional foot by encouraging arch relaxation Exercises to improve foot mobility and flexibility, enhance movement, and reduce tension Techniques to increase mid-foot mobility, absorb impact, and lower injury risk This session is ideal for anyone looking to ease discomfort and improve foot function - starting with a better understanding of what high arches truly need.

Adults of all ages are welcome to participate in this 2,500-year-old practice that helps us overcome self-dislike and builds proper self-love and self-acceptance. Meditation also helps us act more gently and lovingly toward others and live without fear or hatred. This practice improves good relationships and helps heal problem ones. It also teaches compassion, balance in relationships, and appreciating the good fortune of others. A few days before the class, you will receive an email with the video conference link.

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. Join us for this flexible virtual class - you have two ways to participate. You can participate online from the comfort of home, or you can join the virtual class at the Handke Center. A Community Ed staff member will be on site to set up the equipment and assist you in viewing the virtual instructor along with other in-person participants. When registering, please select either the online from home, or online at the Handke Center to let us know how you'll be attending. If you register with the online from home option, you will receive an email a few days before class with the video conference link and the instructor's handout.

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 improve posture and stand straighter. We’ll do exercises to help flatten the upper back, unround shoulders and flatten your midsection. Learn how to reduce the risk of osteoporosis and how to regain bone mass. We’ll discuss the latest research findings on nutrition, minerals and trace minerals needed for bone health; foods that help and/or harm your bones and more. Wear loose, comfortable clothing. You will need a resistance band or tube for some of the exercises. Join us for this flexible virtual class - you have two ways to participate. You can participate online from the comfort of home, or you can join the virtual class at the Handke Center. A Community Ed staff member will be on site to set up the equipment and assist you in viewing the virtual instructor along with other in-person participants. When registering, please select either the online from home, or online at the Handke Center to let us know how you'll be attending. If you register with the online from home option, you will receive an email a few days before class with the video conference link and the instructor's handout.

Take charge of your birth experience with confidence and knowledge! This class is designed to empower expectant parents with the information they need to make informed decisions about childbirth. You'll explore how to choose the perfect birth setting, understand your options, and learn strategies to minimize unnecessary medical interventions. Whether you're a first-time parent or looking for a different experience this time, this class provides practical guidance for creating a birth plan that aligns with your values and desires.

Join us for an informative and practical workshop dedicated to bunions - a common yet often misunderstood foot condition. We’ll explore: What bunions are and why they develop The key causes and contributing factors, including footwear and biomechanics Effective strategies to alleviate discomfort and reduce pain in daily life How to “press pause” on bunion progression with lifestyle adjustments Gentle, targeted exercises to improve foot strength, mobility, and alignment When to consider orthotics or surgical options Whether you’re already experiencing bunion discomfort or want to protect your foot health for the future, this workshop offers evidence-based insights and actionable tools to help you move more comfortably

Are you finding that no matter how well you watch what you eat or how much you exercise, your weight is not budging? Your inability to lose weight probably has more to do with hormone levels than anything else. Until imbalances are corrected, trying to lose weight will be like shoveling sand against the tide. We’ll discuss which hormones are involved and what can be done to correct imbalances; concrete solutions for controlling appetite and cravings; 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. Join us for this flexible virtual class - you have two ways to participate. You can participate online from the comfort of home, or you can join the virtual class at the Handke Center. A Community Ed staff member will be on site to set up the equipment and assist you in viewing the virtual instructor along with other in-person participants. When registering, please select either the online from home, or online at the Handke Center to let us know how you'll be attending. If you register with the online from home option, you will receive an email a few days before class with the video conference link and the instructor's handout.

One of the easiest ways to meditate is by word meditation. It brings the meditation benefits of relaxation and stress reduction, and is used medically for patients who will profit from these benefits. It is easy to learn and easy to do, but there are some important guidelines for proper practice that not everyone knows. This class will teach you how to do it correctly and how your practice develops over time with information acquired from adepts across many centuries. A few days before the class, you will receive an email with the video conference link.