How to Breathe Optimally

Inhale, exhale. Sounds simple, right? If your chest rises and falls with your breath, there’s actually a better way to breathe: with your diaphragm. Diaphragmatic breathing allows more oxygen to get into your blood, reduces blood pressure and heart rate, helps you relax, and improves muscle function during exercise to prevent injury and strain. Join Ashley Kumar, physical therapist and personal trainer, for an interactive workshop in the Oak Room to learn proper diaphragmatic breathing techniques that you can incorporate into your daily life and workouts for greater calm and better functioning.

$30

How EMDR Releases Mental Blockages

EMDR therapy is having its moment in the mental health space for conditions such as anxiety, PTSD, depression, and negative self-perception — but how does it really work? Using bilateral stimulation techniques, EMDR is a treatment method that is designed to help you reframe distressing memories, events, and fears by allowing you to access and process the memory while staying calm and grounded in the present moment. Join psychologist Linda Moll’s webinar to learn about the basics of EMDR, why it works, and what a typical treatment session looks like.

Free

Art Class: Holiday Card Making

The holidays are soon upon us, and what better gift is there for your loved ones than a handmade card? In this class, instructor and artist Maria Ojascastro will guide you through a process of exploring mono-print and stamping techniques to create a unique, personalized holiday card. While all necessary materials are supplied, you may also choose to bring a special photo or collage material of your own to incorporate into your card.

$30

ProLon Challenge

Looking for a cleanse and total nutritional reset so you’re resilient for the holiday season? The ProLon meal plan follows a 5-day Fasting Mimicking Diet that is designed to help boost your metabolism, improve cellular health, and give you a thorough detox. Plus, you can participate through PALM in our group challenge for a community feel, and extra resources. Our challenge includes a 5-day Fasting Mimicking Diet meal kit, five complimentary Nuts and Honey fast bars, a digital book of recipes for maintaining a longevity diet post-challenge, 25% off a Nutritional Counseling appointment with dietitian Christaney Townsend, and email encouragement throughout the week for motivation and accountability.

$215

Why Nutrition is Key for Immunity This Winter

Fall is here and winter is coming up fast, bringing with it cold and flu season, so it’s more important than ever to build your immune strength. Nutrition plays a major role in immunity, as well as mood and energy (which can be affected by the colder season, too). Join dietitian Christaney Townsend for a seminar on how to adjust your nutrition for the season using winter produce and other key foods in order to keep your immune function strong and your mood and energy boosted.

Free

ELDOA Class Event

Start relieving pain, preventing injury, recovering properly, and improving your posture by learning the foundations of ELDOA! Join us in the Oak Room for a pop-up class with certified ELDOA trainer Angie Campbell to learn some of the myofascial stretches and osteopathic techniques used frequently in the ELDOA practice. These exercises will help create space and balance in the joints and surrounding tissues to improve pain and posture.

$30

Art Class: Mandala Meditation

As we enter the frenzy of the holiday season, take time to relax your body and calm your mind while enjoying the meditative experience of painting a mandala. Teaching artist Maria Ojascastro will give you step-by-step instructions on how to design your own mandala. You’ll use watercolor and gel pens to inspire your creativity.

$30

Tai Chi Class Event

Tai chi is a Chinese martial-arts practice focused on movement and meditation that is enjoyed around the world by people of all ages. Its benefits include improved balance and strength, increased energy, and better mood and sleep quality. Personal trainer Brent Haddock spent a year studying tai chi at the Kunyu Shan Kung Fu Academy in China, and he’s bringing his expertise to PALM. In this class, Brent will lead you through 15-20 minutes of qigong (coordinated movements with breathing and meditation) to cultivate your qi, or your energy. Then, you’ll spend the remainder of the class learning the basic form and movements of tai chi, which is a more specific form of qigong that focuses on balance, joint strength, and mobility.

$30

ELDOA Class Event

Start relieving pain, preventing injury, recovering properly, and improving your posture by learning the foundations of ELDOA! Join us in the Oak Room for a pop-up class with certified ELDOA trainer Angie Campbell to learn some of the myofascial stretches and osteopathic techniques used frequently in the ELDOA practice. These exercises will help create space and balance in the joints and surrounding tissues to improve pain and posture.

$30

Medical Weight Loss: How to Get Sustainable Results in 2024

Looking for an effective weight loss plan for the new year? Join us live on Zoom with functional medicine physician Dr. Karrie Hohn, the lead physician on our Medical Weight Loss Program team. You’ll get an overview of the Medical Weight Loss Program and the unique benefits of our whole-person approach, which is the safest and most effective way to lose weight. Plus, you’ll have the opportunity to ask any questions you may have about our program, the timeline, the approach, and more.

Free