PLEASE NOTE: AS OF 10/01/2023, URBAN BALANCE has MIGRATED to A NEW PLATFORM. Please contact your employer or WELLNESS PROGRAM COORDINATOR to OBTAIN YOUR CODE for access to the new site.
Urban Balance
On-Demand Classes
Yoga, Meditation, Nutrition Talks & Cooking Demos, HIIT, Pilates, Barre/Sculpt, Tai Chi & Qigong, Wellness & Self-Care
Welcome to the Urban Balance online membership!
We are thrilled you have decided to become a member of our online community. This library is intended as a resource to help you practice good self-care – whatever that means for you. We hope that you return to this content to nourish your mind, body, and spirit daily.
Click around and try a variety of classes with different teachers to see what you most enjoy. Need a quick practice you can do on a break? Check out one of our 15-minute meditation videos. Feel like you’re stuck in the kitchen? Head to the nutrition section for a new recipe. Your membership provides you with unlimited access to our classes so you may take them on your schedule.
All movement classes are considered “all-levels”, meaning they are accessible to beginners as well as more seasoned practitioners. Our instructors prioritize accessibility by suggesting props and alternative options for different body types and experience levels throughout their classes. In addition to movement classes, we offer educational nutrition talks and cooking demonstrations. Each includes a nutrition topic and delicious recipes for the meals prepared in the videos. You will also find webinars on a variety of wellness topics that support the development of positive self-care habits.
Health Disclaimer
The Urban Balance website may provide information related to exercise, fitness, and nutrition. It is intended for your personal use and informational purposes only. You should consult with a physician before beginning any exercise, fitness, or nutrition routine, especially if you are pregnant or have pre-existing health conditions. Nothing contained in this Site should be considered as medical advice or diagnosis. Your use of the Urban Balance website is solely at your own risk.
Meditation: Change Your Attitude, but Remain Natural | Heather | 15 mins
How is a mind moment created? In this session, we will explore the way view, intention, and action impact our experience of the world around us, as well as how we can begin to bring about real change in our hearts/minds.
Meditation: Cultivating Intimacy with Life | Heather | 15 mins
A contemplation from classical Buddhist meditation philosophy, the Five Remembrances offer us a way to connect authentically with the more tender parts of our shared humanity. These aphorisms don’t provide solutions to our problems, but instead offer a sense of true refuge by normalizing our experience of them.
Wellness Webinar:
Sustainability: Taking Care of Yourself and the Earth | Diana | 60 mins
In this webinar, we turn our attention to the microcosm of our body-mind in relation to the macrocosm of the Earth. What does it mean to create a sustainable life and how does that idea relate to our wellbeing? Is it possible to create less of an environmental impact while still living an abundant life? This workshop will begin with a short centering practice before unpacking the notions of simplicity and contentment. We’ll follow with reflections about slowing down and connecting to Nature’s cycles, then close with practical tools for staying grounded and living a life that aligns with your values. Remember, you are designed for sustainability!
Wellness Webinar: Managing Stress Through Mindfulness | Heather | 60 mins
Using neuroscience, contemplative techniques, and embodied practices, we will examine the way in which we relate to stress, as well as how we might respond with greater compassion to find ease.
Nutrition & Cooking: No-Cook Plant Powered Summer Sides | Alexa
Make eating healthier easier with these plant powered sides that require no cooking and no oven! Join nutritionist, Alexa Cooksey, as she walks you through 3 delicious dishes packed with nutrients and flavor, including cowboy caviar, sweet broccoli salad, and an Asian cucumber salad. Perfect for your outdoor summer gatherings!
Nutrition Talk: Support Your Mental Health with Food | Leah
What you eat has a powerful influence on the state of your mental health. A poor diet can contribute to poor mental health, but a healthy diet can improve your mood, resilience to stress, and sense of wellbeing. In this nutrition talk, you will learn how to choose foods that contribute positively to your mental health and will learn how to improve your gut health, blood sugar, and inflammation to help you improve your mental health.
Restorative Yoga: Rest to Create | Phoebe | 60 mins
Rest is an essential induction into any creative process. Rest your way into inspiration in this soothing practice with Phoebe.
Release Tension Yoga: Exploration of Trunk and Shoulder Mobility | Monika | 60 mins
Explore trunk and shoulder movements to observe how your body works as a tensile system (imagine this system like a trampoline). Shoulder issues are frequently related to our neck and trunk sections not moving in synch with the shoulders. Please have a blanket or bath towel, a Yoga Block or foam roller, and perhaps a light weight to enhance your experience.
HIIT: Lower Body Low Impact Workout | Becca | 30 mins
This workout consists of a warm-up followed by a lower body circuit. I completed two rounds in 30 min. This is a great strengthening workout if you don’t feel like doing cardio.
Equipment: 2 chairs, 1 for lunges and 1 for balance, Powerband, Glider or socks or cds.
HIIT: Full Body Glider HIIT | Becca | 30 mins
This workout consists of a warm-up followed by a full body HIIT using hand weights and gliders. I completed 2 rounds in 30 min.
Equipment: Hand weights (I am using 8 lb but use what you have, canned food or water bottles), gliders (CDs, or magazine or socks).
T’ai Chi & Qigong Class #11 | Trace | 60 mins
This class series focuses on learning and practicing a short, beautiful taijiquan (tai chi chuan) form called Wudang Taiji 18. Each class will begin with warming up and bringing awareness to the body through the Chinese healing art of qigong. This class is designed for all levels and is easily customized for health and mobility concerns.
Props: A yoga mat is preferred when working on a hard or slippery surface. Please wear loose clothing and bare feet or sneakers.
T’ai Chi & Qigong Class #12 | Trace | 60 mins
This class series focuses on learning and practicing a short, beautiful taijiquan (t’ai chi ch’uan) form called Wudang Taiji 18. Each class will begin with warming up and bringing awareness to the body through the Chinese healing art of qigong. This class is designed for all levels and is easily customized for health and mobility concerns.
Props: A yoga mat is preferred when working on a hard or slippery surface. Please wear loose clothing and bare feet or sneakers.
Barre Sculpt: Glo͞otlious a.k.a Gluteus | Jennifer | 60 mins
“This class features low-impact, isometric movements and pulsating squats. Be sure to play your favorite music to set your tempo and motivate you. Now let’s have fun!
Props/Equipment: Chair, Yoga Mat or Towel
Barre Sculpt: Move it, Lift it, Turn it | Jennifer | 60 mins
Let’s start the New Year strong! Get ready to strengthen and tone your muscles with this full-body program focusing on endurance and connectivity. Exercises will be standing to start followed by cardio and core on the floor. If it’s not your first barre sculpt class… work on your refinement. Lift a little higher. Move mindfully and check your form. Challenge yourself, tune into your body, and turn it up! Play your favorite music playlist in the background while you exercise and let’s have fun!
Props/Equipment: chair or countertop, small towel, athletic sliders (or paper plates/furniture sliders), yoga mat/towel
Mat Pilates: Breathe, Breathe, Breathe! | Sarah | 60 mins
In this pretty straight-forward beginner Pilates class, we will be focusing on incorporating specific breathing patterns with certain exercises.
Mat Pilates: Lengthen Your Spine | Sarah | 60 mins
In today’s class, we will explore different exercises that address spinal mobility, so get ready to work your core and liberate your spine!