Thrivful Classes

Class Offerings


HIIT Bootcamp
This class combines both strength and cardiovascular training to give participants a challenging, but rewarding, full-body workout. It incorporates functional fitness, resistance training, and body weight exercises in a high intensity interval training (HIIT) format.
Based on the principles of Joseph Pilates and functional movement, these classes are designed so anyone can participate, regardless of their age, fitness level, or physical limitations. The core is the central part of the body and strengthening it helps to prevent injuries. Pilates is designed to improve physical strength, flexibility, and posture as well as enhance mental awareness. This class helps you develop core stability and a uniformly strong and flexible body through exercises that integrate and elevate the body, mind, and spirit. This class ranges from beginner to advanced.

This class uses body weight exercises to develop strength, balance, flexibility and core stability simultaneously using the TRX Suspension Trainer which is a tool that leverages gravity and the user’s body weight to complete the exercises.


This class is a fusion of international music and dance that creates an exciting and effective cardio workout. This class features interval aerobic training mixed with a fun combination of fast and slow rhythms to help tone and sculpt your body as you dance. Zumba involves dance and aerobic movements performed to energetic music. The choreography incorporates hip hop, soca, samba, salsa, merengue, and mambo. Squats and lunges are also included for additional body sculpt- ing and conditioning. Fun and energetic instructors boost energy while leading a well-rounded, heart-pumping workout designed to make employees sweat, laugh, and have fun!


This class focuses on joint mobility, stability, strength and flexibility through specific exercises to help your body prevent injury. This is a great class to counteract the bio-mechanical stressors in the workplace with therapeutic exercises.


This class is comprised of a group warm-up, followed by skill or strength training, with the objective of achieving total body fitness. The aim of this class is for each person to be pushed to their individual limits. We teach modifications for each exercise for those that need them.

Core de force (Beach body)

An explosive mixed martial arts-inspired total body workout which includes Bodyweight High intensity interval training, Boxing, Kickboxing, and Muay Thai moves that are both effective AND empowering.

Cardio Kickboxing

Cardio kickboxing is a group fitness class that combines martial arts techniques with fast-paced, rhythmic cardio. This high-energy workout challenges the beginner and elite athlete alike. Build stamina, improve coordination and flexibility, and burn calories as you build lean muscle with this fun and challenging workout.


This class focuses on boxing techniques and total body conditioning. Each interval is three minutes long to imitate real boxing rounds. Each round has a mix of shadow boxing, core, sparring, and lower/upper body exercises. Dumbbells, resistance bands, and jump ropes are used during the class. Participants can expect a great total body workout and to learn some self-defense!

30 Minute STRONG Nation™ Class

STRONG Nation™ combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music that has been specifically designed to match every single move. In each class you’ll burn calories while toning arms, legs, abs and glutes. Plyometric or explosive moves like high knees, burpees, and jumping jacks are interchanged with isometric moves like lunges, squats, and kickboxing.

Core Strength

This class is designed to build core muscle groups while improving posture through performing a variety of exercises that strengthen the abdomen, back muscles, and increase flexibility.

Tai Chi

Originating in ancient China, tai chi is an effective form of exercise for the mind and body. The ultimate purpose of tai chi is to cultivate the qi, or life energy, within a practitioner to flow smoothly and powerfully throughout the body. Known as “meditation in motion,” this low impact, slow motion exercise goes through a series of motions without stopping, focusing on the breath and bodily sensations. Tai chi can be easily adapted for any fitness level or body type. There are many benefits of tai chi including, the reduction of stress and anxiety as well as increased balance, strength, cognitive function, and flexibility.

Insanity (Beach Body)

Insanity is a total body workout that requires no gym or equipment. You exercise right at home, using your own body weight for resistance.

Piyo (Beach body)

Pilates, yoga, strength training and sports stretch combined in one fitness class, PiYo™. This low-impact workout will increase your fitness level

Beginner strength and stretch

This class focuses on body weight exercises, calisthenics, and yoga stretches designed to increase your strength and range of motion. Exercises will focus on legs, core, glutes, and major muscle groups.


This class is a combination of high intensity interval training (HIIT) and yoga practice. This class features bursts of intense exercise followed by brief recovery periods. HIIT yoga was exclusively designed to build strength while burning fat at the same time.


This class practices traditional yoga postures designed to align, strengthen and promote flexibility in the body.This class offers a variety of different yoga styles and ranges from beginner to advanced.

Chair Yoga

Chair Yoga is a gentle class adapting yoga poses with a chair. This class cultivates awareness and deep relaxation through meditation, breath work, and gentle stretches all without the stress of getting up and down off the floor.

Restorative Yoga

This class includes a mix of meditation, yin, and restorative styles of yoga. Yin yoga gently stretches the deep connective tissues surrounding muscles, organs, and bones, particularly around the hips, pelvis, and lower spine. Yin yoga keeps joints strong and lubricated, helping to retain range of motion during aging. Restorative yoga is an “active relaxation” that strengthens the parasympathetic nervous system, lowering heart rate, blood pressure, and stimulating the immune system to reduce the effects of stress-related diseases. The class ends with a long savasana to facilitate entering a deep state of relaxation.

Vinyasa Yoga

This class cultivates balance, flexibility, strength, and endurance using standing poses, balancing postures, seated and reclining poses, backbends, and core isolation. Special emphasis is placed on moving in and out of postures safely in a fluid manner. Participants will learn the correct alignment for integral poses and how to connect those poses to breathing exercises. Classes are all-level and geared to bring energy and relaxation into the day.

Power Yoga

Power yoga is typically focused on increasing heart rate and burning calories through a full-body workout and is sometimes referred to as gym yoga. A blend of Vinyasa-style poses. At least half of the asanas (postures) in a power yoga class come from Vinyasa yoga sequences, where you link breath to movement.

Hatha Yoga

Hatha yoga is practiced at a slower pace, with focus on the breath, controlled movements, and stretching. Vinyasa yoga focuses on connecting the breath to your movements, which tend to be set at a faster pace. In a vinyasa practice, you can expect to stay in a constant flow of movements.


Based on the principles of Lotte Berk and Pilates, barre is a high-energy, safe, and effective workout appropriate for all fitness levels and ages. This class uses body weight and high repetition to sculpt and condition the entire body. This class is performed to fun, upbeat music. No barre is required as instructors can use anything from a chair to a wall to incorporate barre exercises into a workout.

Latin Rhythm

Learn the basic steps and timing for the Latin/.Rhythm dance styles. No experience or partner necessary. Body movement and musicality. Salsa is a popular form of social dance that originated in the Caribbean. The movements of salsa have origins in Puerto Rican bomba and plena, Cuban Son, cha-cha-cha, mambo and other dance forms. The dance, along with the salsa music, originated in the mid-1970s in New York. The African Roots of Salsa Music and Dance. To many of us, salsa is the definitive “Latin” music. However, the roots of its sounds and the movements of its dances can be traced back much further than Cuba or Puerto Rico. … Salsa is renowned throughout music and dance communities for its powerful rhythm.

Latin Dancing Intro

Classes available salsa, cha cha, merengue, and bachata. 

Cardio Cha-Cha

Originating from Cuba, the Cha Cha is a high-energy, sassy, constantly moving dance with a triple step. Not only will its foundation add to other Latin dances, Cha Cha’s fast rhythm makes it a great cardio class to burn some serious calories and get your sweat-dripping workout on.

Tap Dancing Intro

This class is for the student who wishes to improve rhythm and musicality while learning and developing basic tap technique.

Swing Dancing Intro

Learn the basics of swing dancing and the history behind this energetic dance.

Cardio HipHop

This cardio hip hop style class where we dance to a continuous mix of music and learn a routine in a repetitive add on style. By the end of class you will have learned a whole routine and had a killer workout for both your mind and body!

Cardio Drumming
Cardio Drumming is a low-impact workout for people of all ages and fitness levels. It’s a fun, fast-paced workout that incorporates drumming and cardio to the rhythm of music.
Sound Bath Healing
A Sound Bath is a deeply immersive and full-body listening experience that intentionally uses sound to invite gentle yet powerful therapeutic and restorative processes to nurture both your mind and body.


Yoga and Guided Meditation

This unique training session combines a yoga class with our guided meditation class to have the ultimate mind and body class. The session begins with 30 minutes of your preferred yoga style followed by 30 minutes of a guided meditation. This is a wonderful way to teach mindfulness and meditation to employees as a stress management practice.

Tai Chi

This class focuses on improving balance, flexibility, relaxation, mental focus and overall well-being. Through low-impact, slow-motion exercises, Tai Chi features slow flowing movement with coordinated breathing exercises to create a meditative state of mind.

Laughter Yoga

Laughter Yoga combines laughter exercises, yoga breathing exercises, childlike playfulness, and gentle movements. This class is a fun and effective way to relieve stress by elevating your mood, which changes pathways in the brain! This class is suited for people of all ages and abilities and you don’t have to feel happy or joyful to join the class! Did you know the brain doesn’t know the difference between a real laugh and a simulated laugh? The benefits are the same! Laughter truly is the best medicine! 

Stretching and Flexibility

Flexibility and Stretching class introduces various techniques of flexibility training as well as techniques that are especially designed to improve your range of movement. Our trainers provide advice and guidance on the best to use them and how regularly.

Roll and Release

This class teaches participants a method of deep-tissue, fascially-focused self-massage using a tennis ball that eases and eliminates pain, dramatically increases flexibility, and leaves your whole body feeling completely satisfied.

Body Composition

This test is used to determine the amount of body fat versus fat-free mass in your body. A body composition test is essential in determining whether you need to build more muscle or lose fat.

Meditation and Mindfulness
This unique mindfulness training session consists of guided meditation and mindfulness training. This can also be coupled or split with a yoga class to create a mind and body class. This is a wonderful way to teach mindfulness and meditation to employees as a stress management practice. Meditation information tables entail a certified instructor providing information about meditation, including how it works and its benefits. Additional information is also provided for continuing education on the benefits of meditation.
Stress Management

Stress can be very harmful to the mind and body if not managed properly. In this presentation, employees discover the different types of stressors that can affect the body, the impact stress has on healthy living, and various stress relief mechanisms.

Personal Organization

Coming soon!


This exceptional one-hour presentationshows how to use this ancient technology to bring more value to your house by enhancing its energy to maximize health, wealth and abundance.

Office Ergonomics

Office-based employees often spend most of their day sitting at a desk, looking at a computer screen, and/or per- forming repetitive movements that can lead to injury and stress on the body. Adopting an ergonomically-friendly workspace can reduce the risk musculoskeletal disorders associated with these behaviors. This presentation educates employees about the benefits of having an ergonomically-friendly workspace as well as how to adapt their own space into one. Employees will also learn the importance of proper posture and stretches that can be incorporated into the workday to prevent injury and stress on the body.

Healthy relationships

Coming soon!

Self Massage

In this class, a massage therapist provides information on, benefits of, and techniques for self-massage, including specific ways participants can incorporate this practice into their daily lives.

Self Reflexology

Reflexology is a traditional medicine based on the principle that there are small and specific areas of innervation in the hands and feet that correspond to specific muscle groups or organs of the body. In this system, the nerve endings in the extremities provide a “map” to the rest of the body. In broad terms, reflexology is intended to reduce generalized stress and help the body achieve a state of deep relaxation and balance. A reflexologist will provide information on and techniques for self-reflexology, including how it works, benefits, and self-application.

Self Acupressure

Coming soon!


Healthy Cooking

This is a fun and unique way to have a healthy, social event with employees. Prior to the event participants are given an ingredient list (recipe has a predetermined budget and minimum ingredients to keep cost low.) Recipes are healthy and delicious. It’s a great learning experience to teach ways to cook healthy.

Smoothie Making

Wellable brings blenders to the office or facility to make batches of delicious smoothies from scratch! By making smoothies onsite, employees experience how simple it is to make a healthy smoothie as a meal or snack, encouraging them to do it on their own. Employees will sample and enjoy two different kinds of smoothies. The demonstration includes all ingredients and equipment, recipe cards, nutritional information, and a smoothie recipe book to be raffled off.

Nutrition Basics

Buzz words, trends, fad diets…it can be quite overwhelming. Let’s get back to basics and cover the foundational basics of nutrition with one of our expert nutritionist. Your body (and brain) will thank you!

Specialty and Restricted diets

Coming soon!

Meal Plans and Food Prep

In these classes, participants will experience how simple it is to make a healthy meal at home. Your chef will demonstrate the steps to make your preferred meal and encourage participants to do it on their own.

Nutrition Counseling

Our nutrition counseling is a customized service aimed at helping individuals or groups become the healthiest version version of yourself. We assist you with setting achievable health goals and teach you various ways to maintain these goals throughout your lifetime.

Custom nutrition programming for overall health, special needs, and for individuals who are working toward a specific weight or fitness goal.


Long-form speaking engagements and ‘Lunch and Learn’ presentations are available and may be customized for your team’s needs.

Onsite and Virtual Health Fairs may offer personal health coaching, fitness classes, juice and smoothie-making demos, 15-minute massages, an overview of the company’s health and wellness benefits, and more. Thrivful manages all aspects of planning and execution.

Personal one-on-one coaching and customized team sessions are also available.

Forming Healthy Habits

Eat healthy, work out, stretch, meditate, walk more, increase muscle, decrease unhealthy cholesterol, etc. Whatever your goal may be, what tends to be the most challenging aspect? If you are like most it is forming the habit and sticking with the habit to achieve that goal is what holds most of us back. Albeit, once you do that the rest falls into place. This Lunch & Learn presentation, Forming Healthy Habits, talks about effective and easy ways to help form and stick with a healthy habit in order to achieve your goal. Join us for this virtual presentation on Friday, May 7th at 12:00p. It all starts by taking the first step.

Stress Mgt & Meditation

One thing we can count on in life is stress! In this presentation we’ll develop a deeper understanding of stress and how we can manage it better to enhance wellness. Learn about the effects of stress on our bodies, how our minds react to it and how to work with both to reduce negative effects on our health and well-being.

Weight Management/Loss and Healthy Food Swaps

A seminar about how to lose or manage a healthy weight and live a healthier lifestyle through nutrition and weight management practices.

Brain and Body Health

Aging affects all parts of the human body, and as the brain grows older, it may become harder to remember certain things, multi-task, or even pay attention for elongated periods of time. This presentation illustrates how simple behaviors that can improve cognitive function and our physical health can be practiced to keep the brain and body sharp and healthy…at any age!

Emotional Intelligence

Emotional intelligence (EQ) is the ability to identify, use, understand, and manage emotions in positive ways to relieve stress, communicate effectively, empathize with others, overcome challenges, and defuse conflict.

Heart Health for Every Body

Heart disease remains the leading cause of death in the US. Fortunately there are several ways to make your heart happy and healthy. Learn how to lower your risk with simple lifestyle habits to manage stress, eat well and make the most of moving your body.

Managing Inflammation and Blood Sugar for Better Health

Inflammation. It’s a buzz word these days but what is it and why is it such a hot topic of wellness lately? Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation. With a particular focus on blood sugar regulation, we’ll explore anti-inflammatory diet principles, exercises and mindfulness-based practices to calm inflammation in the body to help prevent and manage chronic disease.

Health Fairs

Coming soon!

Personal coaching

May offer personal health coaching, fitness classes, juice and smoothie-making demos, 15-minute massages, an overview of the company’s health and wellness benefits, and more. Thrivful manages all aspects of planning and execution. Personal one-on-one coaching and customized team sessions are also available.

Even as corporate wellness programs continue to rise in popularity, companies of all sizes still struggle with sustainable engagement. Having employees drop out halfway through a program is not a happy ending for wellness coordinators who invested effort and energy into the program.

Changing lifestyle behaviors can be a long and rocky road, and employees might just need a little push and assistance to get there. Health coaching can complement and enhance the effort employees make when participating in a wellness program by providing an individualized approach to wellness that empowers them to be advocates for their own health.

The result is improved participation, engagement, and retention in wellness programs.

Customized programs

Is there a topic not listed that you think your employees would benefit from? We can customize topics and cater programs to your individcual needs. Long-form speaking engagements and ‘Lunch and Learn’ presentations are available and may be customized for your team’s needs.

Team Bonding

Craft Nights

A craft night is exactly what it sounds like. It’s a night where people come together to learn how to make a craft. It’s kind of like taking a mini-class in how to make something. They’re a ton of fun, and you end up learning a new skill!

Trivia Games

The goal of this game is to replicate pub trivia. Participants go to breakout rooms with their teams after each question, giving them the time to discuss and submit their answers as well as socialize. After teams submit their responses, answers are shared with the entire group, allowing for some healthy competition, celebration, and trash talk. Participants can expect questions about movies, history, sports, music, and every other category you can imagine or questions can be customized upon request.


This course will cover such topics as how to properly taste wine and how to make a good selection in a restaurant or a store. It will also help you to select the best wine with certain foods all while sampling whites to reds.

Cocktail Making

During this experience, participants will be guided through the history of bartending and cocktails, discussing key techniques for making phenomenal cocktails at home. Discussion topics include ice, dilution, bitters, bar tool etiquette, and more as participants learn to make the classic “sour” style of a shaken cocktail and the classic “old fashioned” style of a stirred cocktail. Participants are encouraged to use whichever spirits they wish, allowing each cocktail to be unique while following the same blue print of the classic style it stems from.

Cultural Cooking

In these classes, your community will be brought together through a cultural food experience. Whether making Japanese pancakes, homemade pasta from an Italian kitchen, or Indian chicken tikka masala, there is no better common ground than food. Participants in this class will be inspired by passionate home chefs and artisans around the world.

Music/Movie Bingo

This game takes bingo out of the church basement and adds some fun twists. Instead of calling out numbers like B5 or F2, the host plays clips from popular movies or songs, which participants use to fill in their bingo cards. Once a participant gets five in a row, bingo! Wellable tailors the clips used in the game to the appropriate age demographic of the audience.


In this class, participants are guided through a painting session that explores their creativity with colleagues and friends. Participants learn how to mix colors, apply paint on canvas, and create good composition. Everyone in the class is working toward creating their own version of the same painting.

Vision Boarding

In this class, participants will use cut outs from magazines and construction paper to make a mosaic paper art design or a vision board. Paper shapes can replicate the look of tiles used in a traditional mosaic, making this a one-of-a-kind paper craft. Attendees can use this class to create a visual representation of their goals at home, at work or in any other part of their life.

Intro to Knitting

Attendees learn to knit in an environment that stimulates conversation and community and encourages the development of wellness habits around a stress-relieving activity. Inspire social bonding through a shared, extracurricular experience while fostering empathy and common ground and creating a space to relax from daily stresses. This class can be offered in one 90-minute session or as two 45-minute sessions with the same group of people.

Intro to Crochet

Attendees learn to crochet in an environment that stimulates conversation and community and encourages the development of wellness habits around a stress-relieving activity. Inspire social bonding through a shared, extracurricular experience while fostering empathy and common ground and creating a space to relax from daily stresses. This class can be offered in one 90-minute session or as two 45-minute sessions with the same group of people.

Intro to Gardening

The basics of gardening. Flower gardens, raised garden beds, and more.
Learn how to prep and assemble raised garden beds to grow your favorite herbs, plants and flowers. Our instructors will show you various styles, sizes and uses for raised garden beds. Whether it’s a small decorative space, or a large area in your yard… you can learn how to create a beautiful and useful raised garden bed to enjoy this summer


A professional nail technician will guide the group through proper cuticle care and tips to create a beautiful mani or pedi from home. This interactive class is a fun way.


Stress and anxiety decrease immunity. This class teaches how to reduce stress and detoxify the body with essential oils in order to boost your immunity. During the class, participants make their very own stress reduction blend from the aromatherapy sample pack that will be shipped to them.

Lunchtime Dance Parties

Destress, lighten the mood and recharge with a lunchtime dance party with our dance instructors. This lighthearted class has dance steps are for all levels with upbeat music to revitalize the day and increase team bonding. Have some laughs and smiles and let’s let loose. Extra fun tip….dancing is one of the best activities for the brain and body.

Virtual Escape Rooms- coming soon!

Get Started with Thrivful today!

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