Thursday, March 19

Have you ever been in a fitness class wanting to work your deep core and gluts and not really understanding or feeling what you should be working or how to activate your deep core? This class is for you. Taking you through your beginner Pilates class to learn your basic techniques to carry you through any workout. Learn the difference of working in a neutral and imprinted spine and when, where and how to implement this. Do you ever find your gluts not activating during a workout, it could just be down to simple positioning and breathing to get the activation going? Maybe you're struggling with your plank position? This class will teach you everything you need to know to work on your technique. This class will teach you how to work your entire body with technique and the breathing, this class will teach you how to get the best results from your workouts. Don't miss out! For 6 weeks only.

What can you do with 20 minutes? With Tai Chi, quite a lot! You don’t need any equipment or even a lot of space to enjoy this subtle workout. Tai Chi(or Taiji Chuan) traditionally is a collection of postures or “forms” that you move through in a routine. In this Flow-on-the-Go, we’ll move for 20 minutes through a series of Tai Chi forms to reduce tension, work your joints, and improve mobility. Over time, you’ll feel better and stress less. Movements will come from differentschools but mainly will follow Yang Style Tai Chi. Not sure? I get it – if you haven’t tried Tai Chi before, it may seem different. But I often compare the movements to a hike in the woods. Yoga brings students into postures that they hold in place. Tai Chi moves that balance into and between postures, so your balance flows with you. This is a small slice of time just for you,whether you’re starting out your day or smack in the middle of it. Work your body, relax your mind, and go with the flow.

1Sculpt Barre is our signature workout. It's packed full of dance, pilates and fitness combinations. The isometric movements combined with the cardio elements will work your body to the max but keep you feeling energised. This is a low impact class with exercises layered throughout which makes it suitable for any fitness level. This class includes body weight exercises and weighted exercises. Are you ready to get sculpted? Supplies: A ‘home’ barre [chair/ worktop]. Weights- 1.5kg/2.5kg or can use water bottles/cans etc/ mat or towel. We recommend that you wear barre socks/ grippy socks or bare feet for this class

Your 12-Week Weight Loss Journey Starts Here! Join Angela at Next Level Nutrition for a transformative program designed to help you conquer your weight loss journey with confidence and ease. Over 12 weeks, you'll master sustainable habits, embrace self-compassion, and unlock the power of conscious eating, all while learning to navigate setbacks and indulge wisely without guilt. With actionable strategies and a focus on long-term success, you’ll build resilience, find balance, and create a personalized roadmap to reclaim your health and happiness. Sign up today and take the first step toward a healthier, more empowered you. Week 1: "Why diets fail (and what actually works): The truth no one tells you" Discover why quick fixes leave you stuck and how mastering your mindset can be the ultimate game-changer for lasting weight loss. Week 2: "Eat more, lose more: The surprising science of energy balance" Uncover how eating smarter—not less—can help you shed pounds without deprivation or calorie-counting burnout. Week 3: "Are you really hungry? The 5-second test to stop overeating for good" Master the art of tuning into your body’s natural hunger and fullness signals to regain control over your eating habits. Week 4: "Carbs aren’t the enemy: How to enjoy bread, pasta, and potatoes while losing weight" What you'll learn: Break free from carb-phobia with this simple guide to balanced eating that doesn’t cut out your favourite foods. Week 5: "The one thing you're not eating enough of (and why it’s sabotaging your weight loss)" Learn why protein is the key to better energy, fat loss, and meal satisfaction—and how to add it effortlessly to your diet. Week 6: "Weekend weight loss traps: How to enjoy pizza and wine without undoing your progress" Stop the cycle of weekday perfection and weekend chaos with strategies for enjoying indulgences without guilt or setbacks. Week 7: "Crush cravings like a pro: 3 foolproof ways to say no to chocolate (without willpower)" Find out why cravings happen and get practical, science-backed tools to manage stress eating and emotional triggers. Week 8: "How to lose weight when you eat out every week (or love takeout)" Navigate restaurants, fast food, and travel with confidence using simple hacks that keep you on track without missing out. Week 9: "Meal prep for people who hate it: How to stay consistent in 15 minutes or less" Forget boring, time-consuming prep! Get easy strategies for planning ahead while still enjoying variety and spontaneity. Week 10: "Is your metabolism broken? The real story behind slow weight loss" Debunk the myths about metabolism and discover the daily habits that truly make a difference for your fat loss goals. Week 11: "How to stop yo-yo dieting forever: 3 secrets to keep the weight off" Transition from weight loss to maintenance with confidence, using proven strategies for long-term success—no more backtracking. Week 12: "Your weight loss blueprint: The step-by-step plan to stay on track for life" Celebrate your progress, reflect on your wins, and leave with a personalised roadmap for sustained results and a healthier you.

This class is great for all levels and will provide you with practices to improve physical and mental health, manage stress, reduce anxiety, and cultivate a relationship with your own consciousness using movement techniques, breath work, and meditation from Kundalini & Hatha Yoga and Tai Chi. The fusion of disciplines makes the exercises accessible to all and relaxing! Level: All levels/Beginner What You'll Need (5): A space dedicated to 45 minutes of self-care. Yoga mat not required. Comfortable clothes recommended. Tip: Open a window to let a little fresh air in! If it's cold, put an extra layer on.

1Sculpt Barre is our signature workout. It's packed full of dance, pilates and fitness combinations. The isometric movements combined with the cardio elements will work your body to the max but keep you feeling energised. This is a low impact class with exercises layered throughout which makes it suitable for any fitness level. This class includes body weight exercises and weighted exercises. Are you ready to get sculpted? Supplies: A ‘home’ barre [chair/ worktop]. Weights- 1.5kg/2.5kg or can use water bottles/cans etc/ mat or towel. We recommend that you wear barre socks/ grippy socks or bare feet for this class

One class with two parts: Hiit - 25mins of High intensity training with intense bursts of exercise, followed by short, sometimes active, recovery periods and Stretch flow- Body awareness as well as elongating and stretching muscles. Hiit- 25mins of High intensity training with intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and is an effective fat burning class. Minimal Equipment needed ( light dumbbells or a range of dumbbells or just body weight ) suitable for all fitness levels. Modifications will be given if you would prefer lower impact movements. Then followed by a 15min stretch to improve posture, strength and flexibility. Stretch flow- This class promotes body awareness as well as elongating and stretching muscles. We will focus on mobility to improve performance in other workouts, as well as day to day postures, not forgetting to release stress and tight muscles, working on the body and the mind. Stretching is so important and often neglected but we all need to stretch in order to protect our mobility and to keep muscles strong and healthy. Regular stretching is so important but can feel overwhelming. You will learn proper execution and we will focus on different flows you can use daily. Come and join us for both classes or stay for one. Hiit commences at the beginning of the class, and Stretch flow 30 minutes after.

Join this fun and energetic dance class that will get kids up on their feet and moving. Learn exciting new skills and fun dance moves that are trending on the popular social app, Tik Tok, so you can show off your latest dance moves. Ideal for teenagers age 13+. My TikTok handle is danielledrayton123

Leadership in Practice, taught by Next Jump's Co-CEOs Meghan Messenger and Charlie Kim, is a comprehensive class designed to equip leaders with the essential skills needed to navigate the ever-changing landscape of work and become the difference-makers in their organizations. This series focuses on the importance of effective decision-making in uncertainty, a critical skill for 21st-century leaders, exploring changes and trends in the market, while also covering other trending topics that drive human performance, such as self-awareness, teaming, emotional intelligence, mood, nutrition, and more. Through insightful presentations and thought-provoking discussions, attendees learn to adapt and thrive in the face of emerging challenges in the modern workplace and unlearn old habits that no longer serve them.

An abridged version of our 45-minute class. Count on caloric burning, a fun mix of music and just enough to pep you up and keep you going throughout the day.

Ever feel like the strategies that used to work for your body, energy, or weight just… don’t anymore? This 12-week science-led series explores the hormonal, metabolic, and neurological shifts that affect sleep, appetite, stress, mood, and energy - particularly during perimenopause and beyond. Each session breaks down what’s happening in clear, practical terms and offers realistic ways to support your body without extremes, guilt, or burnout. Designed for women who want clarity, not noise, and solutions that actually fit your real life.

This is a session for those who need a little rest and reset! We will focus on anxiety relseasing poses, as well as spending longer on pranayama and meditation in order to leave feeling fresh, calm and in tune.

Join this fun and energetic dance class that will get kids up on their feet and moving. Learn exciting new skills and fun dance moves which will all be combined into a short routine at the end of the class. Come and learn some funky moves, dancing along to some of your favorite music. Each class is centered around a new song and is geared towards kids eight years old and above. What You'll Need: Space to move around and dance!

Invite-only, small group led by Next Jump Social Capitalists Coach Macky Bergman and Mike Collette. Macky and Mike are leading the initiative on certifying Master Coaches. The intention of the small group is to teach coaches how to run 13 week PRT (Pre-Resiliency Training). Master Coaches have the opportunity of earning $400 an hour to coach PRT small groups, ranging from 1 hour a week to multiple hours per week (Level 2 and Level 3). This class is run every Thursday from 1pm ET-2pm ET in replace of LIP Extension.

Energize and lengthen your muscles by adding a towel to this mat workout with Kaitlin Cotarelo! Work your entire body and leave feeling lighter, longer, and more connected!

Challenge your mind and body with cardio choreography for all levels. The goal is not to over complicate but to challenge your cardio vascular system and spatial cognitive ability (aka your coordination). Supplies: Socks / athletic shoes, Water, Sweat towel if needed.

Spanish for Adult True Beginners (Levels Two & Three) is the continuation of our introductory Spanish course for adults who are new to the language. This course combines our long-standing Levels Two and Three into one carefully curated and structured learning experience. Students begin their Spanish learning journey by covering Level Two skills —starting with action verbs for descriptions (ser/estar), commands, and expressing one’s abilities. As the course progresses, learners are introduced to the simple present tense, and gradually move into talking about their own habits, routines, and general information in the target language. Classes are interactive and supportive. Each lesson includes guided practice, speaking practice, activities such as singing, drawing, breakout rooms, and using different language learning apps. The pace is steady and designed to support different learning styles. By the end of the course, students will be able to understand and produce basic Spanish sentences and feel more confident in holding a simple conversation. Our syllabus and materials for this class can be accessed here: Google Blackboard

Tai Chi Flow, Balancing Mind & Body combines the best of traditional Tai Chi (Taiji) and Qigong with modern fitness.It is a workout appropriate for everyone and will have you experiencing the flow of Tai Chi the very first class. There are no routines to learn or forms to remember and you may participate standing or seated in a chair. Follow Christine’s guided movement with sensory cueing to harmonize your mind and body and relieve stress. Tai Chi Flow is more than just exercise, it is moving meditation. Enjoy the energizing low-impact movements with a smile while improving your balance, coordination, and overall health and well-being. All Levels/Beginner What You'll Need: No equipment, mats, or floor work is required. Clear a small space wherever you are - enough to take a step or two in any direction with arms outreached. Any portion of the class may be performed seated in a chair as well. Wear loose comfortable clothing and flat shoes suitable for walking. Tip: Hydrate with water before and after class.

In the noise of expectations, social media feeds, and rapid life transitions, it’s easy to lose sight of who we are and what truly matters. A strong inner compass, built on self-awareness, clear values, and a sense of purpose, is what steers us through uncertainty and toward a life that feels genuinely our own. It's not about finding a single right answer; it’s about building the confidence to navigate our unique path with intention and resilience. This program guides participants on a journey of self-discovery, moving beyond surface-level goals to explore the core values, strengths, and beliefs that form their identity. Through introspection and practical exercises, students will learn to align their daily actions with their deepest principles, cultivate self-compassion, and build a foundation for meaningful decision-making in relationships, education, and future careers. This module is about turning self-awareness into purposeful action. Key Focus Areas: Values Identification & Alignment – Discovering your core principles and learning to live by them. Strengths, Weaknesses & Personal Story – Using structured tools to build an honest and empowering self-narrative. Purpose & Mission – Distinguishing between passion and contribution, and crafting a personal direction. Navigating Identity & Life Transitions – Building stability and self-trust through periods of change. Moral Courage & Digital Identity – Making values-based decisions offline and curating an authentic presence online. The Practices of Reflection & Resilience – Building habits of gratitude, forgiveness, and flow to sustain well-being. By the end of this module, participants will have a clearer understanding of their unique identity, a practical values framework to guide their choices, and the tools to build a life that is not just successful on the outside, but fulfilling on the inside. They will move forward not with a rigid map, but with a reliable compass. Topics in this module: 1. What are your core, non-negotiable values? 2. The gap between knowing and doing - Aligning Actions with Values 3. Understanding Personal Strengths & Weaknesses 4. Crafting a Personal Mission Statement: Defining your "north star." 5. Passion vs. Purpose: the difference and the intersection. 6. Who am I now? Who am I becoming? Navigating Identity 7. Standing up for your values when it's hard - Moral Courage & Ethical Dilemmas 8. Curating your online presence - Digital Identity & Personal Brand 9. Continuous self-discovery : The Art of Reflection 10. Envy & Comparison on Social Media : scarcity to abundance mindset. 11. Letting go of grudges and self-blame. 12. Beyond saying "thank you." 13. Finding Flow : tapping into optimal performance

A total body fitness experience utilizing resistance bands to build muscle, burn fat, and increase endurance. Resistance bands are the best way to activate all muscle fibers as they work with your natural strength curve. They also save us from many of the injuries that can be caused by weights.

This class is for adults with some previous experience of piano playing, including knowledge of the names of the notes on the piano, finger numbers, and some experience reading treble clef notes. Many adult learners get discouraged by reading musical notation; it's one of the most difficult languages in the world! This class will take some of the pressure off by teaching lead sheets, which require you to read (mostly) one note at a time and give you the freedom to add your own ideas and layers of texture/difficulty as you see fit. You will learn about chords, reading the treble clef, and playing by ear. It is recommended that you purchase a fakebook from this series: Fakebook (in the key of "C") so that you can take what you learn in class and apply them to your favorite songs! Please click here to access the class drive for supplementary practice material: Supplementary Practice Material (note that PWC and Intuit email addresses are blocked; please use a personal email address to access).

A 6 week series tailored to reducing low back pain and maximizing the health of the low back for those whose jobs require them to regularly sit for extended periods of time throughout the day. A movement based series aimed at improving mobility, flexibility, and strength to improve ability to resist the effects of sitting. Educational tips included as well!

After several weeks of teaching "Leadership in Practice," many attendees have requested a smaller working session to dig into specific challenges and situations leaders are currently facing. If you are interested in attending, you can apply here for an invitation: Here

Many attendees have requested a smaller working session to dig into specific challenges and situations leaders are currently facing. If you are interested in attending, you can apply here for an invitation: Here

Many attendees have requested a smaller working session to dig into specific challenges and situations leaders are currently facing. If you are interested in attending, you can apply here for an invitation: Here

Many attendees have requested a smaller working session to dig into specific challenges and situations leaders are currently facing. If you are interested in attending, you can apply here for an invitation: Here

Bring your knitting and join the COA community of knitters! This is a relaxing time to work on your project, meet fellow knitters and share ideas. Other fiber disciplines are always welcome and we have regular participants who crochet, spin, cross stitch, etc. You may want to bring an easy project so that you can chat and knit without losing your place in your patterns. If you are stuck and have questions, bring those as well! For this class, we ask every participant to turn their camera on as it’s intended for building community.

Yoga Nidra is a meditation practiced lying down. In a full practice, which runs for approximately 30-40 minutes, students are guided through powerful relaxation techniques such as body scanning, breath-work, and visualizations that promote deep rest, better sleep, as well as physical, mental, and emotional balance.

20 minutes of breath and energy (Qi) exercise to help restore vitality and health to your mind and body. These gentle flowing movements will activate the energy channels throughout the entire body, clearing away tension and freeing you to be more centered, focused, and energized. Movements can be practiced seated or standing, no experience is needed, all fitness levels and ages are welcome. Equipment: Wear loose comfortable clothing, flat shoes optional. Water for hydration.

This class is for kids 6+ who want to learn to play piano. We will learn how to read music and play some fun songs along with backing tracks, so you feel like you're playing with a band! Please click here to access the class drive for supplementary practice material: Supplementary Practice Material (note that PWC and Intuit email addresses are blocked; please use a personal email address to access).

Intro to Drawing will be a beginners’ art course giving an overview on how to get started drawing basic shapes and foundational art principles

This class is streamed live from the Next Jump Headquarters in New York - Teachers’ Lounge Room on 10th Floor , where we will have approx. 6 Steady Bucket players/teenagers having a conversation about leadership. It is open to everyone in our Community to listen in and participate. This is an amazing opportunity for young aspiring leaders to hear others talking about this topic guided by Coach Macky.

COA Coronitas is a Next Jump tradition to thank the people who helped us succeed throughout the week. We do it by sharing a Coronita (a tiny Corona beer) with them or leaving them a note on our Gratitude Wall What? Gratitude session followed by some FUN games to end your week on a high note! Why? One of the biggest things missing from working during the pandemic is social connection. Sharing gratitude at the end of the week has been shown to improve mindset and help us gain perspective. How? This is a FUN and interactive session. We encourage you to join with friends and family! For more information about how our gratitude session works and tips on creating your own gratitude session Read More

This Hip-Hop dance class will be focused on learning a fun combination of a new song. We will be working on memory and putting moves together and every week new dance moves will be added. At the end of this series, we will have a long dance to the chosen song, that we’ll be able to share with the COA world as well as our families! Come ready for some challenges and most of all come ready to HAVE FUN!

Get your whole body moving in just 20 minutes with this Mat workout by Kaitlin! She works on finding your elastic range so you can create length in your body. She touches on everything you need to get your body feeling great in a short amount of time!

This basic ballet barre class will incorporate the technical foundation of ballet using a chair. The focus will be an introduction to vocabulary, warm up, proper alignment and warming down. What You'll Need: A Chair, Socks or Ballet Shoes (optional)

LIP Extension - Chinese Edition, taught by senior leadership team members Weiwei Hu and Olivia Zhang, is a specialized extension of the foundational course originally led by Next Jump's Co-CEOs Meghan Messenger and Charlie Kim. This tailored class delves into the leadership principles, taking into account the unique nuances and the diverse cultural, social, and business dimensions that shape Chinese workplaces. This series emphasizes the importance of context-driven decision-making in the face of uncertainty, a crucial capability for leaders operating within the Chinese landscape. Beyond exploring changes and trends specific to the Chinese market, this course also encompasses the universal themes of human performance, such as self-awareness, teaming, emotional intelligence, mood, nutrition, and more, while infusing them with relevant cultural insights. Through a blend of engaging presentations, in-depth discussions, and localized case studies, attendees are equipped to navigate the challenges of the modern Chinese workplace, letting go of outdated practices and embracing new strategies for success. 实践中的领导力 中文扩展版，由资深领导团队成员胡维玮先生和张琛女士授课，是在Next Jump的联合首席执行官Meghan Messenger和Charlie Kim主导的领导力课程基础上的扩展。这个量身定制的课程深入探讨领导力原则和实践，考虑到塑造中国工作场所的独特细微差异以及多样的文化、社会和商业维度。本系列强调在面对不确定性时，对自我情境的理解和调整对决策的重要性，这对在中国格局内运营的领导者来说是至关重要的能力。 除了探索特定于中国市场的变化和趋势，这门课程还讨论人的绩效的普遍主题，如自我意识、团队合作、情感智慧、心情、营养等，同时将其与相关的文化见解相结合。通过一系列引人入胜的演示、深入的讨论和本地化的案例研究，参与者被赋予了应对现代中国工作场所的挑战的能力，放弃过时的做法，拥抱成功的新策略。

This class will explain the great game of chess and cover chess piece movement, basic chess rules and help students learn how to develop chess strategy and execute a plan for different parts of the game. Each session will have a brief review of piece movement and the topic covered the week before. The class will then build on concepts taught each week which include how to win a game of chess, starting out a chess game and basic chess strategy.

Make amazing LEGO® creations! There are no instruction booklets in this class – you will use your imagination to build these structures while learning the engineering behind them. So while your buildings will look cool on the outside, they will be rock-solid on the inside, ready to withstand an onslaught from earthquakes, boulders, and even hurricanes. You may participate with whatever Lego you currently have available at your location. Our instructor will be using our base Lego Kit which consists of 160 2X4 Bricks (one color), 350 2X4 Bricks (another color), and 1 16X32 base plate. Ascendly is a social enterprise dedicated to teaching kids, at an early age, about how things work. This program is not sponsored by (or affiliated with) LEGO.

We look forward to learning with you in our Spanish 1 class! This is course will actively engage you in novice-level language skills. We'll set a foundation for continued language study. Students will understand the value of language and its ability to open doors and new opportunities. This beginner-level course emphasizes the development of students’ cultural knowledge of Spanish-speakers. We will also work on the basics of the language, vocabulary knowledge, and grammar skills. Be ready to have conversations, do projects, volunteer, participate, do presentations, and be called on. The social goals of Spanish language study are to build a love of language, to have fun while learning, to have tools to share with others, and to learn transferrable skills for other classes & for life.

Get ready for a dynamic session featuring classic yoga poses woven into extended sequences. We'll gracefully flow through each series twice, with the second round emphasizing a seamless "breath to movement" approach. This not only amps up the heart rate but also reinforces what we've just practiced in a luxurious and elongated manner. Breathwork will be our guiding light, facilitating smooth transitions that promote mental relaxation and a sense of elongation and connectivity throughout the body. Expect to explore more advanced variations of twists, binds, and balancing postures, all while feeling fully supported. And don't worry! After we've worked up a sweat, we'll wind down with some restorative postures to leave you feeling rejuvenated. Levels: All Levels Welcome!

Spanish for Adult True Beginners (Levels One & Two) is an introductory Spanish course for adults who are new to the language. This course combines our long-standing Levels One and Two into one carefully curated and structured learning experience. Students begin their Spanish learning journey from the ground up—starting with pronunciation techniques and gradually building toward simple, real-life vocabulary. As the course progresses, learners gain confidence speaking and understanding essential Spanish sentences and structures. Classes are interactive and supportive. Each lesson includes guided practice, speaking practice, activities such as singing, drawing, breakout rooms, and using different language learning apps. The pace is steady and designed to support different learning styles. By the end of the course, students will be able to pronounce simple Spanish introductory sentences and feel more confident using Spanish in everyday contexts. Our syllabus and materials for this class can be accessed here: Google Blackboard

Join Stress Management and Corporate Wellness Coach, Allison Richard, to learn how anxiety works in your brain and how to relax your nervous system and bring more ease into your body and mind during times of stress. Learn quick and easy practices that can be done anywhere to feel calmer, grounded and more at peace throughout your day. You’ll learn: • Techniques to increase your sense of calm and confidence • Breathing techniques to improve sleep and focus • A 2-minute self-massage to immediately relieve stress and feel calmer • Three ways to move excess energy out of your mind and back into your body • A 30-second practice to feel more grounded and centered If you'd like the Workshop PDF email Allison to request access: allison@allisonrichard.com

Ready to take advantage of your employee discounts? Join our dynamic 20-minute session where we'll unveil the inside tips to getting started and the most out of Perks at Work. From unbeatable deals to hidden gems, we'll show you how to make your every dollar count. What's in it for you? • Insider Access: Get a guided tour from the experts themselves. • Live Q&A: Your questions answered in real-time. • Maximize Benefit: Learn tips and tricks to stretch your budget further

Join Stress Management, Self Care and Corporate Wellness Coach, Allison Richard RYT, IHC, to create a new relationship with stress by learning about how to embrace "good" stress, harness the benefits of this "good" stress to accomplish your goals and move you in the direction of your desires and dreams. You’ll learn: • How to differentiate between "good" stress and "bad" stress • How to feel more empowered in stressful situations • The power to reframe bad stress • Techniques to help calm the nervous system • Exercises to make the brain more receptive to feeling safe and open to good stress If you'd like the Workshop PDF email Allison to request access: allison@allisonrichard.com

Join Stress Management and Self Care Coach, Allison Richard, for a 30-minute discussion on the science of affirmations to create change in your life. You’ll gain insights on how affirmations work and why they’re so powerful as well as learn how to effortlessly incorporate them into your life. You’ll learn: • How the brain works with affirmations You’ll learn: • Why “I AM” affirmations are the most powerful type of affirmations You’ll learn: • The importance of bridge affirmations You’ll learn: • 3 tips to personalize your affirmation practice for maximum effectiveness and efficiency If you'd like the Workshop PDF email Allison to request access: allison@allisonrichard.com