Exercise & Physical Wellness



Saturday, September 22nd

8:00am - Noon, 1:00 - 3:00pm

Fat Moon

5 Gould Rd, Westford, MA

Fee: All day $150

Morning Only $125

Afternoon Only $75

Register Now


Learn to apply principles of tai chi for effortless, injury free running and increased efficiency. Runners who participate in this workshop will notice an increase in speed with a reduction in effort.

In the morning you will learn:

  • The keys to effortless, injury-free running

  • Posture, lean and ankle lift
  • Personal check-in tricks and tools
  • Importance of cadence and stride length

The afternoon (advanced) session will cover:

  • Review of the basics
  • Core Strength Drills and Exercises
  • Hill running techniques
  • Speed Workouts
  • Pelvic rotation
  • More efficient breathing
  • Incorporate this technique into racing
  • Use of Y'chi  

We will spend the day alternating between:

  • demonstrations
  • fun exercises
  • technique drills

For beginning and experienced runners. Each participant will receive a video of himself/herself running so you can see and evaluate your technique. 


Taught by Craig Jones.

Total Immersion Swim Clinics


Date to be set


Location: Wayside Swim & Raquet, Marlborough


Traditional instruction focuses on pulling, kicking and endless laps. Total Immersion teaches you to swim with the effortless grace of fish by becoming one with the water. TI emphasizes the same patient precision and refinement taught by martial arts masters. We start with simple skills and movements and progress by small, easily-mastered steps. Our students thrive on the attention to detail and the logical sequence of progressive skills.
TI, alone among all swimming-improvement programs, teaches swimming as a practice — in the same mindful spirit as yoga or tai chi. Our students tell us that by swimming the TI way they sharpen the mind-body connection and achieve heightened self-awareness and self-mastery, leading to greater physical and mental well-being.
Taste of Total Immersion
This clinic includes:

-       Improve overall body positioning & efficiency

-       Total Immersion drills and whole stroke swimming
-       Handouts and underwater video
The clinic is appropriate for current and aspiring triathletes who are already comfortable swimming at least 50 yards (2 lengths) of a pool. Instructor is Katherine Schwab.
Total Immersion Advanced Concepts
Total Immersion Advanced Concepts will include:
-       Whole stroke swimming to increase speed and power
-       Pacing, turns and sighting
-       Underwater video and handouts
The clinic is appropriate for current and aspiring triathletes who have already taken the “Taste of Total Immersion” clinic or other Total Immersion course. Instructor is Katherine Schwab.

Cancellation Policy:

Classes must be paid for in advance and are non-refundable. If you are unable to attend a class, you are encouraged to send someone in your place.


Weather Related Cancellations: Class cancellations will be posted on our website and students will be notified via email if a class is cancelled due to weather. The course fee will be refunded or credited for registration in a class of your choice.

Enrollment Related Cancellations: Classes with insufficient enrollment will be cancelled 2 days prior to the date of the class. If this occurs, registered students will be notified by email and the course fee will be refunded or credited for registration in a class of your choice.