Thursday, November 30

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.

Hit pause on your day and take some time out for yourself with a mindfulness based session of gentle stretching, explorative journaling and a nourishing meditation. You will need a journal/ notepad and pen. It is recommended that you find a quiet space to participate. The journal questions are also available as a post-session handout which is circulated after each class on Jules' weekly COA email. If you are a new attendee Jules will share the sign up link at the beginning/ end of each session.

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

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.

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

In this four-part series for effective public speaking, you’ll learn how to manage performance anxiety, cultivate effective communication, utilize proper breathing techniques, and handle a written speech. 1. Tackle Your Performance Anxiety: Do you freeze or tense up when getting ready to speak in front of others? Are you worried that this is tainting your effectiveness as a speaker or presenter? Learn some techniques using the breath and body to ground yourself and find confidence in anxiety-inducing situations. 2. Energy and Presence for Effective Communication: A key factor in clear and effective communication is vocal and physical presence. Join me in exploring what it means to be vocally and physically present, and how that can greatly improve your ability to communicate effectively. Leave this class feeling more confident in the way you present yourself to others. 3. Breathing for Public Speaking: Did you know that the kind of breathing used in yoga and meditation is not the kind of breathing needed for speech? In this class, I will show you how to use breathing as a tool for public speaking. 4. Be an Effective Speech Giver: You have a written speech in front of you. How do you lift it off the page and make it land with your audience? Learn what to focus on when giving a speech and how to bring a piece of text to life.

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.

As we embrace the festive season, it's time to navigate the joyful, yet challenging, world of holiday celebrations, especially when you're on a journey towards better health and weight loss. I'm excited to introduce this four-part series designed to help you balance celebration with your health goals, using strategies to inspire new habits packed with self-compassion. 1. Post-Thanksgiving Reset: Kick off the series with a reflection on Thanksgiving indulgences. Learn how to set realistic expectations for the holiday season, explore habit stacking to maintain healthy routines, and practice kindness towards any indulgences. 2. Navigating Holiday Parties: Discover strategies to enjoy holiday parties while staying true to your health journey. We'll cover planning ahead, making healthy eating attractive, and how to accept and move past any slip-ups with compassion. 3. Maintaining Momentum: Tackle the challenge of staying active amidst holiday fatigue. This session will focus on short, effective workouts and the two-minute rule to keep up with exercise, emphasizing the importance of rest and self-care. 4. New Year's Prep: Prepare for the New Year by setting compassionate and achievable goals. Reflect on your journey, learn about creating identity-based goals, and embrace imperfections as we step into the new year. Each session will be interactive, engaging, and filled with practical advice. My goal is to provide you with tools and mindsets that help you enjoy the holidays without losing sight of your health and well-being. Join us in this journey of self-compassion and mindful celebration!

This extended edition of the How to Play Piano series consists of 6 classes to help you learn a collection of your favorite holiday songs. With a focus on improvisation, basic chords and keyboard geography, this class offers a fun, pressure-free way of learning how to make music and create your own musical ideas within existing song structures. Please click this link to access the class drive for supplementary practice material: Supplementary Practice Material (note that PWC email addresses are blocked; please use a personal email address to access).

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.

Lindsey van den Dungen, a Physical Therapist, Certified Pilates Instructor and owner of Forme Physical Therapy (@formept) takes participants through a structured flow of exercises aimed to optimize mobility, flexibility, and strength. Participants can expect guided instruction and education on intended target areas and goals of exercises in this class.

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!

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.

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.

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!

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.

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.

LIP Extension - Chinese Edition, taught by senior leadership team members Weiwei Hu and Qian Ge, 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葛倩女士授课，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。

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.

20 minutes of flowing Tai Chi and Qigong similar to Christine’s original Tai Chi Flow classes guided from a seated position. We will focus on the internal aspects of the movements, breath, and qi or energy cultivation. There are no routines to learn or forms to remember, just follow the gentle, easy stretches and mind/body exercises that will leave you feeling energized, calm, and centered. Equipment: A stable dining chair, desk chair, or bench (without arms or wheels) that allows your feet to fully connect to the floor. Loose comfortable clothing, shoes optional. Water for hydration.

This extended edition of the How to Play Piano series consists of 6 classes to help you learn a collection of your favorite Christmas songs. With a focus on improvisation, basic chords and keyboard geography, this class offers a fun, pressure-free way of learning how to make music and create your own musical ideas within existing song structures. Please click this link to access the class drive for supplementary practice material: Supplementary Practice Material (note that PWC email addresses are blocked; please use a personal email address to access).

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.

Lindsey van den Dungen, a Physical Therapist, Certified Pilates Instructor and owner of Forme Physical Therapy (@formept) takes participants through a structured flow of exercises aimed to optimize mobility, flexibility, and strength. Participants can expect guided instruction and education on intended target areas and goals of exercises in this class.

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.

This 13-week Academic Enrichment Course module for students ages 14-18 is focused on self-empowerment, i.e. fortitude and adaptability in an ever-changing world. While the world is ever-changing, the basic core human skills needed to navigate life’s storms remain unchanged. This program focuses on developing students' knowledge and core competencies in these skills to handle inevitable future challenges in both their personal and academic lives. Increasingly, the world values people with human skills – this is fast becoming a predeterminate of leadership and effective teamwork. Moreover, people who feel purposeful and valued have a greater sense of wellbeing and balance, and these feed into a never-ending cycle of work-life satisfaction and productivity. The Self-Empowerment Module consists of the following lessons: 1. Self-Belief – Identifying our strengths/weaknesses and aligning them to our goals. (August 31) For a copy of the Identifying Your Strengths worksheet, click here: Identifying Your Strengths Worksheet 2. Adaptability – Coping with change. (September 7) For a copy of the Adaptability worksheet, click here: Adaptability Self-Evaluation 3. Self-talk – Challenging our inner dialogue. (September 14) For a copy of the Positive Self-Talk worksheet, click here: Self-Talk Worksheet 4. Stress/Anxiety Coping Skills – Coping with unchangeable situations. (September 21) For a copy of the Anxiety Coping Skills worksheet, click here: Anxiety Coping Skills Worksheet 5. Problem solving – Working through obstacles and challenges. (September 28) For a copy of the Problem Solving worksheet, click here: Problem Solving Worksheet 6. Asking for help – Finding and building our support systems (October 5) For a copy of the Asking for Help worksheet, click here: Asking for Help Worksheet 7. Self-Regulating - Identifying and naming emotions. (October 12) For a copy of the Self-Regulation worksheet, click here: Self-Regulation Worksheet 8. Thought Catching and Reframing – Challenging our perspective. (October 19) For a copy of the Thought Reframing worksheet, click here: Thought Reframing Worksheet 9. Mindfulness and Multitasking – Harnessing the power of now. (October 26) For a copy of the Mindfulness worksheet, click here: Mindfulness Worksheet 10. Fear of Failure and the Pitfalls of Perfectionism (November 2) For a copy of the Pitfalls of Perfectionism worksheet, click here: Pitfalls of Perfectionism Worksheet 11. Failing Forward – Ownership of shortcomings, patience, and self-compassion (November 9) For a copy of the Failing Forward worksheet, click here: Failing Forward Worksheet 12. Self-Awareness and Self Esteem – Can we trust the stories we tell ourselves? (November 16) For a copy of the Self-Awareness worksheet, click here: Self-Awareness Worksheet 13. Succeeding at school without sacrificing the fun – Relevancy in our academic life (November 30) For a copy of the Finding Balance worksheet, click here: Finding Balance Worksheet

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

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!

A fun and high energy dance class for kids that focuses on the fundamentals of Hip-Hop! We’ll be moving and grooving while listening to some of our favorite Hip-Hop tracks! You can expect to learn things like the wave, dancing on beat and some cool tricks! We might even end class with some fun games like freeze dance!

Karate empowers children to be focused and aware of themselves in their environments, be kind and respectful of others and, ultimately be responsible and empowered leaders in the world. Students are trained in traditional Japanese karate kata. Through the rigors of this training system they develop strength, agility, and a physical intelligence that is relevant everywhere in their lives. All of this is carried out in an atmosphere of enthusiasm and cooperation. This class is best for ages six and above. What You'll Need: Some space to move around

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.

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!

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.

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)

Join Sensei Zelda, 4th degree black belt, international competitive kyokushin fighter for a karate fitness class! This class combines the basics of sparring (fighting) technique with differing levels of intensity, strength and flexibility training. Learn practical technique in an environment of hard work and fun! Sensei Zelda has more than a decade of teaching experience and works with students of all different levels, ages and abilities! Come sweat!

Spanish for Adult True Beginners, Level One is an introductory Spanish course which incorporates fun and communicative activities. Each week, participants will be introduced to new language concepts including vocabulary for work and for home, as well as everyday language. The goal of this class is to allow our learners to confidently produce simple Spanish sentences. A strong component of our class will be drilling and practicing our new Spanish materials until each of you can produce a good outcome. Drawing, singing, interacting in breakout rooms and practicing via our Duolingo App classroom will be incorporated into the lessons. Our syllabus and materials for this class can be accessed here: SP4ATB_L1

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.

Spanish for Adult True Beginners, Level Two is a continuation of our introductory Spanish units. Through fun and communicative activities, students will be introduced to new vocabulary as well as everyday expressions. The goal of this class is to allow our learners to confidently continue to understand and produce simple Spanish sentences. A strong component of our class will be drilling and practicing our new Spanish materials. Students will be expected to practice what they have learned at home and through our DuoLingo App classroom. Our syllabus and materials for this class can be accessed here: SP4ATB_L2