Compiled by Rebecca Temerario

Freelancing Workshop
CUNY Graduate School of Journalism, 219 W. 40th St., Monday, Jan. 7, and Tuesday, Jan. 8, 1–5 p.m.
Taught by Prof. Frederick Kaufman, a consortial faculty member at the CUNY J-School and veteran freelancer who has published his essays and articles in Harper’s, The New York Times Magazine and The New Yorker, among many others; and Ellen Walterscheid (The Sciences, AARP The Magazine, National Geographic World, among others), the J-School’s original career services director. Focus is on the magazine/web market. We’ll cover such topics as generating ideas, understanding the market, getting to the right editor, pitching the story, understanding the contract and negotiating a good price. $69 for 2 sessions.

Scene Study: Audition Technique
Alan Gordon Acting School, 115 MacDougal St., Wednesdays: Jan. 2, 9, 16, 23, 7–10 p.m.
Students will learn a detailed method/system for breaking down the text so that instead of “guessing” their way through the text they learn to make informed, active choices through a detailed understanding of the given circumstances of the play/script. Students work from scenes that they choose from network and cable series or scenes provided for them. They can also bring in commercial copy or an audition piece that they have been called in for. This will give students the opportunity to work every week. If students feel they have the time and would like to bring in a finished scene, that option is still open to them. Taught by Alan Gordon. 
$200 for four sessions.

Crochet 1: Beginning Crochet
Lion Brand Yarn Studio, 34 W. 15th St., Monday, Jan. 7, and Monday, Jan. 14, 12–1:30 p.m.
Lion Brand Yarn Studio hosts this two-week beginner’s class, where you will learn the chain and the four basic crochet stitches. At the end of the second session, you will be able to crochet a scarf. Let us help you discover the wonderful world of crochet! All materials are included. $50 for 2 sessions. No prerequisites. Do not need to bring your own materials.

Couples Cupcake Class
Butter Lane, 123 E. 7th St., Friday, Dec. 21, 8–10 p.m.
Add a little sugar to your love life! Whether it’s your first date or 20th anniversary, you’ll love making cupcakes with your sweetheart. Together, you’ll go through the recipes from cake to icing.
 Mix and scoop your cupcakes, then on to the icing lesson with your favorite flavor! Every couple takes home a dozen cupcakes, which is a $30 value! $80 for one session.

African Dance
Ral’eau Salsa Dance Company, 300 W. 43rd St., Suite 600, Wednesday, Jan. 9, 7:15–8:15 p.m.
This is an introductory level focusing on traditional and contemporary African dance rhythms and body movements with live drumming. Have fun while getting a workout. Wear comfortable clothing, loose or stretchy. Lapa or sarong is optional. Bare feet only. No street shoes. Arrive 10 minutes early for signing the liability waiver. A dance partner is not required for this class. Must be 18 or older to participate. $20 for one session.

Intermediate Pilates with Props (Steele Pilates)
Dance New Amsterdam, 280 Broadway, Second Floor, Monday, Dec. 24, 1:30–2:30 p.m.
Beneficial for both dancers and non-dancers, Pilates classes are based on concepts and exercises of the methodology of Joseph Pilates that focus on improving flexibility, strength and stabilization. It alternates muscular toning exercises—at times incorporating rubber bands, stability balls or foam rollers—with deep stretches. The exercises help facilitate correct spinal alignment and are ideal for dancers (or anyone), as they strengthen without bulking muscles, thus enabling greater ease of movement as well as a lovely elongated physique. This work also energizes the body, so it is beneficial before class or performance. Must be 16 years or older to participate. $17.50 for 1 session.

CPR Classes
Birth Day Presence, 580 Broadway, Saturday, Jan. 12, 4:30–7 p.m.
Expectant and new parents, grandparents and caregivers can learn infant and child CPR, plus relief of foreign body airway obstruction (choking), taxicab and car seat guidelines, and extensive baby safety tips. Every student will be provided a mannequin for plenty of hands-on practice, and there will be various take-home handouts as well. Your baby is welcome if not yet crawling. $150 for one session.

Grammar, Culture and Conversation
Easy Español, 10 E. 39th St., #1124 11th floor, Thursdays: Jan. 10, 17, 24, 31 and Feb. 7, 6:45–8:15 p.m.
The carefully crafted lessons will help students strengthen their communication skills and gain natural fluency in Spanish. This conversation course is ideal for students at the Lower Intermediate level (B1) who want to communicate with ease in Spanish. The conversational activities and assignments are intended to help you become more proficient in speaking Spanish. Using a series of fun, interesting yet challenging activities, we’ll correct mistakes, explain grammar topics and highlight relevant vocabulary to ensure you achieve confidence in speaking Spanish. An Online Placement Test should be taken for this course. Access to test will be provided once enrolled. You must be at least at the B1 level to join this class, and you will need to purchase the textbook. Must be 21 or older to participate. $134 for 5 sessions.

Microsoft PowerPoint Class
The Career Center, 185 Madison Ave., Saturday, Dec. 29, 9 a.m.–5 p.m.
You will learn to explore the PowerPoint environment and create a presentation, format text on slides to enhance clarity, enhance the visual appeal, and add graphical objects to a presentation and modify them. You will also add tables and charts to a presentation to present data in a structured form. Then you will finalize a presentation. Must be 18 or older to participate. $229 for one session.

There is perhaps nobody with more questions—and the need for support—than a pregnant woman or new mother. To help, we’ve compiled a list of some of New York City’s best classes, venues and experts for maternal health and well-being.

Mind: Education, Information & Advice 

A group of trained HypnoBirthing practitioners based in Brooklyn, A Mother’s Instinct specializes in HypnoBirthing, doula services, fertility hypnosis and belly casting. Birthing while under hypnosis is taught in a series of five weekly classes; groups are limited to eight couples. Classes are taught in Brooklyn, Manhattan, Queens and North Jersey. amothersinstinct.com

Founded by two trained doulas and Lamaze educators, Birth Day Presence has a bit of everything on offer, including childbirth education, breastfeeding and newborn care instruction, belly basics, CPR and even prenatal belly dance and photography services in their Park Slope and SoHo studios. birthdaypresence.net

BklynBirth classes, led by local midwives, promote positive, safe birth experiences by informing women and their partners of all available options. Recognizing that the transition to becoming a parent is always unique, BklynBirth combines various schools of thought with professional and life experience to provide comprehensive guidance. Group and private classes available. bklynbirth.com

Caribou Baby in Brooklyn sells baby supplies and toys focused on simple, healthy living, in addition to hosting events and expert-led classes like breastfeeding support, prenatal yoga, prenatal and post-pregnancy Pilates and postpartum support groups. Check out the store’s very full calendar online. cariboubaby.com

From pregnancy through childbirth and parenting, Ellen Krug’s Choiceful Birth and Parenting offers information-seeking parents advice on how to make the most informed choices. Individualized counseling and psychotherapy offers parents the chance to explore various topics in a nurturing environment. choicefulbirth.com

Choices in Childbirth is an education, outreach and advocacy organization that assists mothers-to-be in considering their prenatal options, choosing a provider and creating a birth philosophy and support team. Alongside comprehensive childbirth education and workshops, postpartum services are also available. choicesinchildbirth.org

Destination Maternity on the Upper East Side has more than just great clothes. Classes in prenatal yoga, Pilates, breastfeeding and childbirth are held on a daily basis, as well as mom support groups. destinationmaternity.com

In small evening classes limited to eight couples, Ellen Chuse Childbirth provides moms and dads with the necessary information on labor, birth, breastfeeding and newborn care. Mother’s Meetings are a great place to share experiences and gain insights. Classes are held in Manhattan and Brooklyn; private classes also available. ellenchusechildbirth.com

The Tribeca Parenting education center offers a variety of classes like Expecting Reassurance, Preparation for Childbirth, Essential Baby Care and Breastfeeding Preparation. New parent classes include a Meeting Other Mothers series and Raise a Good Sleeper. Locations in Manhattan, Brooklyn and Jersey City. tribecaparenting.com

Twiniversity has (you guessed it!) classes for parents of multiples. Courses like Twins Prep 101 and the follow-up 201 Intro to Twins offer plenty of tips and tricks on how to prepare and adjust for multiple bundles of joy. Private Skype sessions and home visits are also available. twiniversity.com

The Upper East Side’s Yummy Mummy is a one-stop destination for information, products, services and classes devoted to the breastfeeding experience. Daily and weekly pre- and postnatal classes, including yoga, are offered for moms seeking support and guidance. yummymummystore.com

Body: Exercise & Fitness

In addition to classes focused on transitioning into parenthood, baby safety and caring for a newborn, 92Y hosts New Dad Boot Camp, prenatal Pilates and prenatal yoga. 92y.org

An eight-week weightless, water-based workout may be just the ticket for expectant mamas at AquaMom. These prenatal pool sessions promote strength, endurance, flexibility, better sleep and weight control. Small group classes are offered at private pools in the Midtown Sheraton Hotel and Léman Preparatory School in the Tribeca/Wall Street area. aquamom.com

An experienced fitness instructor, Pamela Keefer founded Baby Body Boot Camp for full-body conditioning targeted at moms and moms-to-be at all fitness levels. Classes are held outdoors in Battery Park City and personal training consultations are available. b3nyc.com

In its 10th year, Core Pilates NYC is conveniently located near Union Square and is open seven days a week. With classes in prenatal tower and prenatal props mat, pregnant women can focus on targeted muscles and challenge their bodies in new ways. All students can pay per class or buy packages. corepilatesnyc.com

Spearheaded by Julie Tupler, Diastasis Rehab offers the famous Tupler Technique for losing the mummy tummy after baby. Her maternal fitness offerings are conveniently packaged in books and DVDs. You can also attend local seminars in Manhattan or Brooklyn or take part in online sessions from the privacy of your own home. Individual consultations are also available. diastasisrehab.com

The first yoga center of its kind in NYC, the Prenatal Yoga Center’s schedule includes Pre- and Postnatal Yoga, New Mother’s Support Groups, Childbirth Education and a Breastfeeding Support Circle, all conducted in a calm, peaceful environment. Locations in Manhattan and Brooklyn. prenatalyogacenter.com

The great outdoors becomes a parent’s perfect playground at Strollercize classes in all five boroughs. Founded over 20 years ago by retired ballerina Elizabeth Trindade, Strollercize has a calendar full of postnatal exercise classes, as well as a prenatal fitness program called Preparing to Push. Classes are membership based. strollercize.com

Use your stroller to get a total body workout while spending time with your baby at Stroller Strides. If you’re expecting, try the Fit4Baby class to get in shape while pregnant, while Body Back offers high-intensity workouts for women at any stage of motherhood. Classes are held in the morning and on Saturdays in Manhattan and Brooklyn. strollerstrides.com

And don’t miss our New York Baby Show on the weekend of May 19 and 20 in New York City. For event news and ticket sales, visit newyorkbabyshow.com or email newyorkbabyshow@manhattanmedia.com.

Staying healthy requires more than an impulsive New Year’s resolution and a spanking new gym membership. To nix bad habits for good and maintain positive changes to your body in 2012, fitness experts argue that the first and biggest change starts with the mind.

The philosophies behind yoga, Pilates and meditation share the idea of a mind-body connection. These exercises require a certain awareness of the body that differs from running on the treadmill or breaking a sweat in Zumba class. Instead of counting the calories burned, practitioners believe a mental shift and commitment to change yield the best results.

“We live in a fast-paced, results-oriented society,” said Allan Lokos, founder of the Upper West Side’s Community Meditation Center. “If you stick with certain exercises long enough, you realize one day that you can now handle difficult situations with greater ease than you could have before.”

According to Lokos, 71, newcomers flock to classes as holiday bells start ringing. He says the human body doesn’t know how to differentiate between negative stress and the good stress brought on by the holidays, like shopping, overeating and traveling. People turn to meditation for the pleasant feeling of calm and quiet, but Lokos insists the sessions can be far from carefree.

“When you’re left alone with your body and your mind, all kinds of stuff comes up—and some might not be pleasant,” said Lokos, a two-time author on the topic. “Do I really want to lose weight? Do I really want to quit smoking? You get that clarity and it creates motivation.”

Meditation can help spur positive change—whether it’s dropping a few pounds or throwing out the cigarettes for good—if people have genuine concern for their well-being and the desire to change for themselves, not just because the doctor said so.

Unfortunately, the weight won’t slip off just by sitting in lotus position with your legs crossed a few times a week. To reap the most benefit from meditation, proper activity should be incorporated between the hours spent in the office cubicle. Lokos agrees that exercises like yoga and Pilates maintain a similar philosophy—being attuned to your body, making long-term changes and clearing your mind.

“It’s about sculpting yourself from the inside out, changing your mind’s perspective so your body will fall into place,” said Marissa Antebi, who has been a yoga instructor in Midtown for 11 years. “With any body issues, it’s about how you’re seeing something. You need to become aware of the bad patterns and grow from there.”

For Antebi, 40, January is the busiest time of year. Despite the holiday rush, not all newcomers tap into the endurance needed to stick it out and see results. Antebi suggests starting with something as minor as a walk in the park once a week and building from there.

Attending group sessions provides the support system of fellow classmates, further encouragement to stick with it. Soon enough, you’ll learn how to maintain your health and weight instead of experiencing the fluctuations of fad diets and cleanses.

Pilates instructor Donna Singer, of the Upper East Side’s Center for Movement, said that’s the common ground between yoga and Pilates—it becomes a way of life, not just a method of exercise.

“You become aware of your posture and alignment and understand that you don’t need intense exercise to feel limber, supple and stronger,” said Singer, 42, who opened her first studio with cousin Elle Jardim in 1998. “We don’t play music—we want you to keep your mind on what you’re doing. It encourages you to make positive steps to a healthy lifestyle and continue on that journey outside of the class.”

Pilates helps create strength without the bulk that comes along with weight training. Sessions at Center for Movement, on the Upper East Side and in Scarsdale, focus on flexibility and elongating the body though breathing. The goal is to do the movements correctly, increasing efficiency so fewer repetitions are required.

“As opposed to a spinning class, where you feel sore or you sweat, we teach a method,” said Singer. “After six sessions, you start to see subtle differences, like a flatter stomach and more flexibility. We want to help people meet their resolutions.”

Antebi agrees that sticking to your New Year’s resolution through mid-February can be long enough to earn a pat on the back.

“People get caught up in their goals for the year,” said Antebi. “If you put it on the back burner and just commit to becoming aware of your mind and body, positive changes will come from that.”

By Laura Shin

Yoga and Pilates classes have become increasingly popular in the fitness world in recent years. Now, experts say that if practiced in a modified way, these exercises could prevent—and even treat—osteoporosis.

“When you stimulate the bones, it builds up bone density. If you start out with good bone density you’ll be better off when you start losing it—and everyone loses it as they get older,” said Ellen Saltonstall, a certified Anusara yoga teacher and co-author of the book Yoga for Osteoporosis.

Yoga is beneficial because it puts specific stress on critical areas such as the hips and lower back, Saltonstall said. Good alignment is also emphasized, which is crucial. But not all types of yoga are safe for those who already have osteoporosis.

“Harmful positions are the forward bend, when the spine rounds forward,” she said. “That’s dangerous for people with osteoporosis because fractures tend to occur, so you want to avoid that if you know you have it.”

Osteoporosis is a common bone disease that is estimated to affect one out of five American women over the age of 50.

Gusti Ratliff, a yoga therapist in Dallas, was diagnosed with osteoporosis five years ago. She said the type of yoga she was practicing was actually hurting her back.

“I developed osteoporosis and I was fracturing my back doing yoga,” Ratliff said. “The type of yoga I was doing was a flowing yoga and it was working against me.”

Flowing yoga consists of many forward-bending positions. Ratliff switched to a weight-bearing yoga, which incorporates more standing positions.

After two years of practicing weight-bearing yoga, along with increasing her calcium intake, Ratliff’s bone density improved and her osteoporosis was downgraded to osteopenia.

Saltonstall agrees that in order for yoga to treat osteoporosis, it must be a vigorous yoga that uses muscles.

“Relaxing yoga won’t change the bones,” she said. “For example, Anusara yoga is excellent because it invigorates muscle strength.”

In addition to seeing bone density scores improve, Saltonstall said she has seen clients become stronger and more confident. When looking for the right kind of yoga class, Saltonstall says students should look for a good teacher who has experience working with different levels of fitness, age and experience.

“I recommend talking to the teacher. Tell them, ‘I have osteoporosis and I can’t bend forward,’” Saltonstall said.

Many of these recommendations also apply when considering Pilates for the treatment of osteoporosis, said Rebekah Rotstein, a certified Pilates instructor and creator of the Pilates for Buff Bones workout.

Though there is little research on how much Pilates can actually prevent or treat osteoporosis, it can definitely prevent excessive bone loss, said Rotstein, who became even more interested in the topic when she was diagnosed with osteoporosis at age 28.

“If a class is modified for people with osteoporosis, one of the things it should do is emphasize stability through the spine and through the shoulders—working the back as well as working through standing and weight bearing,” Rotstein said.

Working the back works the muscles that pull against the bone, which ultimately strengthens the bone, she said.

But, like yoga, it is important to avoid any positions that involve bending forward to avoid the risk of a fracture. Finding a Pilates class modified to be safe for those with osteoporosis might be challenging.

Aside from the classes she teaches and those by instructors she certifies, Rotstein said she doesn’t know of any Pilates classes in New York City that are designed specifically for those with osteoporosis.

When considering a regular Pilates class, Rotstein recommends asking the instructor if they’ve had osteoporosis training and if they’re familiar with exercises they should modify or avoid.

Rotstein said she has witnessed many success stories where clients conditions have improved.

“Most everybody I’ve worked with, there’s always some kind of improvement—not just the score of their bone density but also their overall strength and their overall emotional state,” she said.

One of the most critical things Pilates does is emphasize proper alignment and good posture, which is great for everyone but especially those looking to prevent or treat osteoporosis, Rotstein said.

While Pilates can help improve bone density, other treatments should not be avoided. Rotstein said it is important for patients to follow their doctor’s orders and practice other exercises as a complement to the Pilates workout.