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Qigong is an exercise, breathing, and healing practice developed in China over 4,000 years ago. Qigong is an individual mind-body exercise much like yoga and incorporates strength and flexibility with breathing exercises and focused attention. In this class, we will practice slow, gentle Qigong movements, warm tendons, ligaments, and muscles. These movements promote blood circulation, strengthen the immune system, and relieve stress.

Qigong is an exercise, breathing, and healing practice developed in China over 4,000 years ago. Qigong is an individual mind-body exercise much like yoga and incorporates strength and flexibility with breathing exercises and focused attention. In this class, we will practice slow, gentle Qigong movements, warm tendons, ligaments, and muscles. These movements promote blood circulation, strengthen the immune system, and relieve stress.

Stretching is the most underutilized form of exercise. This class teaches seated & standing stretches performed in a chair & /or using a chair for support. Great for all levels to increase flexibility & functional mobility to maintain an active, independent lifestyle!

Increase awareness of body alignment & the effects of strengthening upper & lower extremities to maintain balance & gait. Instruction based exercises in a friendly and low-key atmosphere. Great for beginners or seniors looking for a safely paced, yet challenging class. Will use the chair, dumbbells, resistance bands and balls.

Resistance workout using various resistance training equipment including, but not limited to, dumbbells, resistance bands and weighted bars. All exercises are intended to build strength, muscular endurance and define the muscles of the entire body.

A fitness program that combines Latin and international music with dance moves incorporating interval training – alternating fast and slow rhythms – to help improve cardiovascular fitness. This fun, addictive dance party will begin with a warm-up and end with a cool down and some static stretching. Zumba 2-3x/week may help you meet your weight loss goals, reduce health risks, strengthen your heart and boost your mood. Workouts burn 600-800 calories per hour!

Full-Body Circuit Training: This full-body circuit training class is high energy and consists of cardio and strength training exercises - using body weight and dumbbells. The exercises will start at the top of every minute for 40 seconds, followed by a 20-second rest. There is a one-minute rest between each round. There will be seven exercises performed five times, plus a warmup and cool-down stretch. This class will help boost your muscular endurance and is a great calorie burner.

This class is tailored to 50-year-old and up. A collection of tough, but safe, core exercises focusing on strengthening your lower back and abdominal muscles. The class is both seated and standing, you will not be sitting or lying on the ground.

Full Distance owner & physical therapist Alina Dawson and Liasion Sydney Patterson will lead our, free Grateful Aging Program to encourage seniors to focus on the positive aspects of their lives. She will inform participants how Full Distance can help break down barriers and reach their goals.

Alina will touch on activities like meditation, yoga, mindfulness, or gratitude exercises, which help older adults to cultivate a sense of gratitude and appreciation for the things they have and where they are in life. This Grateful Aging Program will also allow people to connect with others with a similar interest in maintaining a healthy lifestyle. Alina will share how full Distance can support older adults as they work towards maintaining a healthy lifestyle. Our services, like physical therapy, personal training, occupational therapy, fitness classes, and massage therapy, can all help people to maintain a healthy lifestyle.

Overall, this Grateful Aging Program is a holistic approach to aging that emphasizes positivity, gratitude, and healthy living. By embracing these principles, seniors can live fulfilling and joyful lives, even as they age, with the help and support of our team at Full Distance in Purcellville.

Do you wake up with low back pain and stiffness? Have trouble sleeping? Are you looking to lower your stress and increase your energy levels? Are you trying to improve your core strength and posture? Would you like to enhance your athletic performance while reducing recovery time and lowering your injury risk? Assisted stretching is your answer to these questions and is one of the most underutilized practices while being one of the most beneficial.

At Full Distance, our skilled personal trainers, physical therapists, and occupational therapists use stretching programs tailored to individuals and their goals with weekly visits and a customized daily home exercise program. We also offer group fitness classes, virtual instruction, and more. Our customers range from 8 to 90-plus and encompass people from those working behind a desk all day to elite athletes and those with movement disorders and neuromuscular disease.

This assisted stretching workshop is facilitated by Dr. Alina Dawson, Owner of Full Distance and Physical Therapist and Personal Trainer Chuck Owens will include an educational presentation, hands-on demonstration, and answering frequently asked questions. Wear loose clothing, bring a water bottle and maybe even a friend!

4-10 different strength and/or cardio-based exercises which are performed at different stations one after the other. All exercises will be 30 seconds to 1 minute. 15 second break between stations

In this aerial fitness class, we use the hammock to increase flexibility and strength throughout the body. Class starts with soothing sound bowl meditation and eases into a wonderful stretching flow experience with some strength training to tone & lengthen the muscles. Some guided inversions will occur. Recommended clothing: leggings and a t-shirt

Please note that you may not take this or any of the Aerial yoga classes without attending at least one of the Aerial Yoga Beginner's Workshops.

Increase awareness of body alignment & the effects of strengthening upper & lower extremities to maintain balance & gait. Instruction based exercises in a friendly and low-key atmosphere. Great for beginners or seniors looking for a safely paced, yet challenging class. Will use the chair, dumbbells, resistance bands and balls.

GROOVE is a fitness class which helps you be active and exercise your way to weight loss or maintaining a strong lean body. You will learn some simple moves (no more than 3 per song), jazz it up to make it yours, and have fun. This class is super simple to follow for all ages and fitness levels. All you need to bring is your smile, leave your inhibitions at the door, and get ready to be one with the music!

Full-Body Circuit Training: This full-body circuit training class is high energy and consists of cardio and strength training exercises - using body weight and dumbbells. The exercises will start at the top of every minute for 40 seconds, followed by a 20-second rest. There is a one-minute rest between each round. There will be seven exercises performed five times, plus a warmup and cool-down stretch. This class will help boost your muscular endurance and is a great calorie burner.

Stretching is the most underutilized form of exercise. This class teaches seated & standing stretches performed in a chair & /or using a chair for support. Great for all levels to increase flexibility & functional mobility to maintain an active, independent lifestyle!

Hosted by Full Distance owner & physical therapist Alina Dawson and Personal Trainer Jason Mullins, this complimentary workshop is designed to provide an overview of resources available at Full Distance with the primary goal of keeping older adults healthy and fit! This workshop includes education and instructor-led activities, including a demonstration on performing a stand-to-floor and floor-to-stand transfer (how to get off the floor if you have a fall) and promoting senior fitness testing.

What is senior fitness testing?

Fitness is important for everyone but is crucial for those in their senior years. Older adults must have adequate strength, flexibility, and endurance to accomplish everyday tasks. We use senior fitness testing to detect weaknesses that can be treated before resulting in severe functional limitations and loss of independence.

What is the Senior Fitness Test?

The Senior Fitness Test was developed as part of the LifeSpan Wellness Program at Fullerton University by Dr. Roberta Rikli and Dr. Jessie Jones. As such, the test is sometimes known as the Fullerton Functional Test. It is a simple, easy-to-use battery of test items that assess the functional fitness of older adults. Using minimal and inexpensive equipment, the test describes easy-to-understand and practical tests to measure aerobic fitness, strength, and flexibility.

What are the tests?

The individual fitness test items involve everyday activities such as getting up from a chair, walking, lifting, bending, and stretching. The tests were developed to be safe and enjoyable for older adults while meeting scientific reliability and validity standards. Here is a list of the tests, with links to more details for each.

▪ Chair Stand Test — testing lower body strength

▪ Arm Curl Test — testing upper body strength

▪ Chair Sit and Reach Test — lower body flexibility test

▪ Back Scratch Test — upper body flexibility test

▪ 8-Foot Up and Go Test — agility test

▪ Walk Test (6 minutes) or Step in Place Test (2 minutes) — The walk test assesses aerobic fitness

Resistance workout using various resistance training equipment including, but not limited to, dumbbells, resistance bands and weighted bars. All exercises are intended to build strength, muscular endurance and define the muscles of the entire body.

A fitness program that combines Latin and international music with dance moves incorporating interval training – alternating fast and slow rhythms – to help improve cardiovascular fitness. This fun, addictive dance party will begin with a warm-up and end with a cool down and some static stretching. Zumba 2-3x/week may help you meet your weight loss goals, reduce health risks, strengthen your heart and boost your mood. Workouts burn 600-800 calories per hour!

Increase awareness of body alignment & the effects of strengthening upper & lower extremities to maintain balance & gait. Instruction based exercises in a friendly and low-key atmosphere. Great for beginners or seniors looking for a safely paced, yet challenging class. Will use the chair, dumbbells, resistance bands and balls.