Day One: Qi Gong & Fitness Practices

Are you curious about Qi Gong? Perhaps you’ve heard that it can improve balance and help to prevent falls. Qi Gong involves simple and gentle full-body movements that provide a host of other health benefits.

On day one of the workshop, you'll learn:

• How to check in with you fitness level with a series of simple fitness assessments you can do yourself regularly

• Qi walking to strengthen hip flexors and upper leg muscle to prevent falling

• A daily practice to improve balance, strength and mobility

• Floor work to help you get up and down the floor, in case of a fall

• (Optional but fun!) How to fall with gentle Judo techniques

• How to calm the body and mind

Day Two: Stick Qi Gong for Mobility

It's no secret that as we age, our bodies generally require more time to recover from injuries, illnesses, and strenuous activities due to a decline in physiological reserves. Our immune system and muscle function are also changing.

What if you invest and commit 20 minutes of Qi Gong practice everyday to slow down the decline of the natural aging process? Come learn something new, cool, and fun to add to your fitness and stretching arsenal while improving your balance, flexibility, strength, and coordination!

On day two of the workshop, Hang will guide you step-by-step to practice stick Qi Gong safely. More importantly, pepper each day upon waking up with a smile and fun!

By the end of the day, you'll learn more body awareness, muscular engagement, a stick warm up sequence as well as a short stick mindful Qi Gong sequence to unite and calm the body, mind and spirit. You just need 20 minutes each day to continue the practice.  As a way to support your fitness commitment, you will receive a bamboo stick to take home so you can practice at any time of the day.

Day One Schedule

9:30am Welcome Circle
10am Qi Gong practice for mobility, balance and strength
11am Tea Break
11:15am Fitness Test for baseline
12pm Lunch
1pm A tailored practice based on your fitness test, learn how to fall (optional)
3pm Finish for the day

Day Two Schedule

9:30am Check in on Last Week’s Homework with sharing and Q&A
10am Stick Qi Gong warm up sequence
11am Tea Break
11:15am Theory & practice of stick Qi Gong sequence
12pm Lunch
1pm Review of the workshop and Q&A
2pm Closing Stick Qi Gong practice
3pm Finish for the day

Who Is the Workshop for?

• All levels of practitioners, no fitness, stick or Qi Gong experience required

• Beginners welcome - for stick Qi Gong, if you can handle a kitchen knife then you can do this!

• Every body

Location

A light-filled yoga studio in Kingston East at Kopifit, 812A John Marks Avenue, Kingston, Ontario, Canada.

About the Lead Teacher, Hang Nhan

Hang is a former personal trainer and mat Pilates instructor for over 15 years. She has 30+ years of mixed martial arts experience. As she ages, so does her practice in wellness and wellbeing. Make your appointment with wellness and commit to stay fit in this party mix fitness training. You'll learn how to bring more awareness to your physical and mental fitness levels.  Experience in fun is necessary. This workshop is for all ages and levels of practitioners.

What to Bring

• A beginner's mind and an open heart

• Warm clothes as we will be practicing outside in nature - please layer up and be prepared for the weather

• Runners or sneakers (avoid Birkenstocks, flip flops)

• Nut-free lunch and snacks (there’s a mid-size fridge at the studio)

• A water bottle

Dates

Qi Gong & Fitness for Balance is held on Saturday, June 21, 2025 and Saturday, June 28, 2025 from 9:30am to 3pm.

Investment

The investment for this 2-day training is $339 CAD ($300 + HST).