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Breastfeeding Basics – Participants learn about positions, solving common problems and returning to work or school. Cost is $25 and includes a support partner. Thursday, 6-8 p.m., at St. Luke’s Rehabilitation Institute, Room 200, 711 S. Cowley St. Visit www.cherspokane.org to register and for more information.

Meditation for Heart and Mind: Deepening Presence – Includes guided 30-minute meditation and presentation with time for discussion. Wednesdays, Sept. 14-Dec. 14 (except Sept. 28), 6-7:30 p.m., at St. Joseph Family Center, 1016 N. Superior St. Suggested donation is $10-12 per class. Visit www.mainstream-mindfulness.com or call (509) 928-3863 for more information.

Restaurant Eating – Get a better understanding of the food choices at a restaurant, how to choose a healthy restaurant, and learn strategies for making healthy choices when eating away from home. Monday, 6-7:30 p.m., at Holy Family Hospital’s Health Education Center, Room 1, 5633 N. Lidgerwood St. Free. Visit www.cherspokane.org to register and for more information.

Pilates Yoga Blend – For improving strength, flexibility, balance and stamina. Six-week session begins Monday, 5-6 p.m., at Rockwood South Hill, Wellness Exercise Room, 2903 E. 25th Ave. Cost: $33. Call (509) 625-6200 or visit www.spokaneparks.org to register and for more information.

Stretch and Flex – For improving flexibility, range of motion, body awareness, core strength, balance, stability and overall muscle tone. Five-week sessions begin Thursday, 2:30-3:30 p.m., at Rockwood South Hill, Wellness Exercise Room, 2903 E. 25th Ave. Cost: $28. Call (509) 625-6200 or visit www.spokaneparks.org to register and for more information.

Yoga for Couples – Gentle Hatha style yoga class uses hands-on techniques to help participants and their partners move through poses built for two. Six-week session begins Monday, 6:15-7 p.m. at Rockwood South Hill, Wellness Exercise Room, 2903 E. 25th Ave. Cost: $52 per couple. Call (509) 625-6200 or visit www.spokaneparks.org to register and for more information.

Zumba Fitness – Five-week class on Mondays, beginning Sept. 19, 4:30-5:30 p.m. or 5:45-6:45 p.m.; or Wednesdays, beginning Sept. 14, 5:45-6:45 p.m.; $29; held at Audubon Park Masonic Lodge, 2821 Northwest Blvd. Four-week session on Saturdays, beginning Sept. 17, 9-10 a.m., at Audubon Park Masonic Lodge; $23. Five-week sessions also on Tuesdays, beginning today, and Thursdays, beginning Sept. 15, 6:15-7 p.m., at Sons of Norway, 6710 N. Country Homes Blvd.; $29. Call (509) 625-6200 or visit www.spokaneparks.org to register and for more information.

Little Dragons Kung Fu: Beginners – For ages 16 and older. Basic Pilates mat exercises to develop core strength, stability and flexibility. Mondays and Wednesdays, Sept. 19-Oct. 19, 5-6 p.m.; or Tuesdays and Thursdays, Sept. 20-Oct. 20, 5:30-6 p.m., at East West Fitness World, 1506 N. Monroe St. Cost: $30. Call (509) 328-3285 or visit www.eastwestfitnessworld.com for more information.

Today

“Get Back in the Groove” Classes for Seniors – Aerobics: Improve cardiovascular endurance, strength, flexibility and balance. Tuesdays and Thursdays, today-Nov. 3, 9-10 a.m. at Cascade Mobile Home Park, 2311 W. 16th Ave., or 11:30 a.m.-12:30 p.m. at Sons of Norway, 6710 N. Country Homes Blvd. Cost: $30. Tuesdays and Thursdays, Sept. 20-Nov. 17, 10:15-11:30 a.m., at Zion Lutheran Church, 218 E. Crawford Road, Deer Park. Cost: $38. Gentle Exercise: Gentle aerobic segment, strength, stretching and range of motion training from standing or chair position. Tuesdays and Thursdays, today-Nov. 3, 11 a.m.-noon, at Park Heights Baptist Church, 5101 S. Freya St., $30; or 9:45-10:30 a.m., at Cascade Mobile Home Park, $24. Tuesdays and Thursdays, Sept. 20-Nov. 10, 3:15-4:15 p.m., at Southside Senior Activity Center, 3151 E. 27th Ave.; $30. Yoga: Increase muscle strength, flexibility, and balance. Reduce stress, regain range of motion and manage pain. Tuesdays, Sept. 20-Nov. 15, 11:45 a.m.-1:15 p.m., at Zion Lutheran Church; $24. Wednesdays, Sept. 21-Nov. 16, 10:30 a.m.-noon, at CenterPlace, 2426 N. Discovery Place, Spokane Valley; $24. Chair Yoga: Gentle yoga class for those with arthritis uses chairs and modified yoga postures for ease of movement. Tuesdays, Sept. 20-Nov. 15, 1:30-3 p.m., at Zion Lutheran Church; $24. Fridays, Sept. 23-Nov. 18, 10-11:30 a.m., at Corbin Senior Activity Center, 827 W. Cleveland Ave.; $25. Tai Chi: Integrate body, mind, heart and spirit. Wednesdays, Sept. 21-Nov. 9, 9:50-10:50 a.m., Southside Senior Activity Center; $23. Nia: Unique blend of movements from the martial, dance and healing arts uses inspiring world and tribal music. Tuesdays and Thursdays, Sept. 22-Nov. 15, 9-10 a.m., at Spokane Falls Community College, 3410 W. Fort George Drive, Building 13, Room 104; $30. Call (509) 279-6027 or email kmurray@iel.spokane.edu for more information about any of the classes.

Pilates Yoga Blend – For improving strength, flexibility, balance and stamina. Tuesdays beginning today, or Thursdays beginning Sept. 22, 5:45-6:45 p.m., at Audubon Park Masonic Lodge, 2821 Northwest Blvd. $38 Tuesday session; $23 Thursday. Call (509) 625-6200 or visit www.spokaneparks.org to register and for more information.

Upcoming

Balancing Hormones Naturally – Learning how balancing your hormones can relieve fatigue, depression, headaches, loss of focus, loss of libido, skin conditions, sleep problems and weight gain around the waist. Certified nutritional consultant Roslyn Rogers will cover natural alternatives to hormone replacement therapy, how to have healthy bones throughout your life, what nutrients can help nourish your skin to bring out a youthful glow and how diet affects your energy. Wednesday, 6:30-8 p.m., at Pilgrim’s Health Education Center, 1316 N. Fourth St., Coeur d’Alene. Free. Call (208) 676-9730.

Intensive Reflexology Workshop – Pain Control and Stress Reduction: Friday, 6-9 p.m. Participants learn where and how to work on 16 parts and functions of the body: brain, jaw, neck, shoulders, lower back, hips, sciatica, deep relaxation, allergies, sinus, lungs, heartburn, urinary bladder, stomach, intestines, colon, liver, pancreas, pain reduction, nutrient absorption, and repetitive stress; $75. Foot, Hand and Ear Reflexology: Saturday and Sunday, 9 a.m.-5:30 p.m., at Shilo Inn Suites, 702 W. Appleway Ave., Coeur d’Alene. Participants learn documented history, theory, cautions, Reflexology Maps, special advantages of feet, unique reflexing techniques, and specialized leverage techniques to keep the thumbs, fingers, hands, wrists and arms from hurting; $350. Class sizes are limited. Call 9208) 773-7822 for more information and to register.

“Learning About Essential Tremor: The Diagnosis Process and Treatment Options” – The International Essential Tremor Foundation offers a free seminar. Saturday, 9:30 a.m., at Red Lion Hotel at the Park, 303 W. North River Drive. Refreshments will provided. Call (888) 387-3667, visit www.essentialtremor.org/seminars, or email info@essentialtremor.org to register and for more information.

Nutrition for Sports and Fitness – Learn how to balance eating with training to perform at the highest level. Sport-specific questions will be answered. Discussion topics will include how to determine your individual needs for different training regimens, events, and before and after workout. Monday, 6 p.m., at CenterPlace, 2426 N. Discovery Place, Spokane Valley; $15. Sept. 24, 6 p.m., at Sons of Norway, lower reception hall, 6710 N. Country Homes Blvd.; $20. Call (509) 625-6200 or (509) 688-0300, email erin@totalbalancewellness.com, or visit www.spokaneparks.org for more information.

East West Fitness World Classes – “Butts, Guts and Glory” – For ages 16 and older. Thorough and effective lower body and abs solution using body bars, steps, therabands, balls and more. Participants should bring water and a set of hand weights, all other equipment is provided. Mondays and Wednesdays, Sept. 19-Oct. 19, 6-6:30 p.m.; 6:45-7:15 p.m.; $55. Cardiosculpt: For ages 16 and older. Well-rounded routine of cardio and muscle-maximizing exercises. Tuesdays, Sept. 20-Oct. 11, 7-8 p.m., or Wednesdays, Sept. 21-Oct. 12, 10-11 a.m.; $29. Tiny Trees Yoga: For ages 2-5. Fun and creative environment for children to explore and learn the foundations of yoga through movement, music, art, stories and dance. Class contributes to cognitive, physical, social-emotional and language development of children. Saturdays, Sept. 24-Oct. 8; $37. Yoga for Rejuvenation: For ages 16 and older. Moderate level Hatha Yoga class provides clear explanations and modifications and allows enough time spent in each pose to feel muscles and tendons release and relax. Mondays and Wednesdays, Sept. 26-Nov. 2, 4-4:45 p.m.; $79. All classes are offered at East West Fitness World, 1506 N. Monroe St. Call (509) 328-3285 or visit www.eastwestfitnessworld.com for more information.