FitnessNook

Group Fitness Classes that sculpt, strengthen your muscles & improve your flexibility! Classes that are good for your body, heart and mind.

One song, one move, one choice, at a time. Classes in Mound City and Fort Scott! The free classes/courses/workshops are for your benefit. By practicing with one of these online classes/courses/workshops, you understand that yoga, physical fitness and movement includes physical movements as well as an opportunity for relaxation, stress re-education and relief of muscular tension. As is the case wi

th any physical activity, the risk of injury, even serious or disabling, is always present and cannot be entirely eliminated. If I experience any pain or discomfort, I will listen to my body, adjust the posture and ask for support from the teacher. I will continue to breath smoothly. Physical fitness class is not a substitute for medical attention, examination, diagnosis, or treatment. Fitness is recommended and is not safe under certain medical conditions. I affirm that I alone am responsible to decide whether to practice fitness movements. I hereby agree to irrevocably release and waive any claims that I have now or hereafter may have against Regina Casner, One + One Wellness, Studio 9, and/or Facebook.

07/25/2025

New session of classes (for the month of August) in Fort Scott!
Classes begin on Friday, August 1.

They will take place most Mondays and Fridays, except for the week of August 11-15. There will be classes on Thursday, the 14th, instead of the 15.

10:10-11:05 am - Stretch class
11:10-12:10 - Sculpt & Mobility

Class descriptions:
-stretch (& myfascial release): This class includes Myofascial Release work, restorative movements, as well as a small amount of strength work. You will begin standing, and there are minimal transitions from standing to seated positions. You will feel better (less aches and pains), move better, and speed up recovery.

-Sculpt & Mobility: You will flow from one position to another. The class includes traditional yoga and Pilates exercises with hand weights and strength work blended in. You will leave feeling stronger, calmer & more flexible.

07/24/2025

Are weights optional? Great question! Short answer, no, strength training is necessary.

Do we always have to lift heavy weights?
Can we stay super light and just knock out lots of reps?
Can yoga be enough?
Can Pilates be enough?

My answer: We need resistance, and as much as I love a good fitness band and fitness ball workout, we also need weight training. We also do need mobility (strength with flexibility).
And just like not all weight training has the same benefits, the same goes for Pilates and Yoga. A strong yoga and Pilates class can help you build a decent amount of strength and help with your mobility. However, we need to overload the muscles (correctly with good habits and form).

Especially as we age.
Especially if we have fitness goals.
Especially if you just can't see to lose the rest of that "stubborn weight"
Especially if we want to decrease joint and neck pain.
One of the best things a fellow Yoga teacher said to me was, "maybe it isn't a flexibility issue, but actually not enough strength."

Do I love weight training like I love Pilates and yoga. Nope, I don't know if I ever will. Do I love the benefits that even small chunks of time dedicated to strength training give me. Yes. 100%.

So when you are limited on time. Mix it up. If you are only doing weights and some cardio, you do need some type of training that specifically helps with mobility. We start losing bone density by age 35. You don't need hours at a studio or in the gym, you just need to know how to manage and make the most of the time you do have.

07/23/2025

I will be taking a long weekend, so the rest of the July schedule in Mound City and Fort Scott is different than usual!

Fort Scott: Classes will resume on Friday, August 1. And is changing from a 6 week session to 4 week session.

Mound City:
-Thursday, July 24 - 8:00 am stretch class (NO PM CLASS TONIGHT)
-NO CLASSES July 25-28

Make up classes
-Tuesday, July 29
-8:00-8:45 am stretch class
-5:00-6:00 pm - Pilates Define class

-Thursday, July 31
-5:00-6:00 pm - Pilates Define

August - even time change begins.

https://calendar.google.com/calendar/u/0/r/month/2025/7/1

07/13/2025

I can't wait! Saturday, July 19th, we will have "Empowering Your Practice" Workshop! If you don't need to already be attending classes at the Mound City studio to attend.

This is not the same as a normal class, but we will slow down class, so there is time to practice form, work on modifications if your body needs/wants them, and learn a bit more of WHY there is some form of strength training in all the evening and Saturday classes, and a bit even included in stretch classes.

*If you have been curious about classes, but not sure if you were up for it, this is a great way to give it a try.

Members: class is free
Drop-in: $15

07/10/2025

Depending on your goals, your season in life (age, stress levels), current level of health, your goals--what YOU may need to reach your goals will look and be different than someone else's needs.

Private sessions will be available in Mound City and Fort Scott.

07/08/2025

Currently I have an introductory offer, 2 classes for $15, available in Mound City and Fort Scott!

Check out this week's schedule here: https://fitnessnookmc.com/calendar

07/07/2025

Fitness Class Schedule this week (July 7-12) in Mound City and Fort Scott!

Mound City:
Monday, July 7
-8:00-8:45 am - stretch
-4:00-4:50 pm - Sculpt & Mobility
-5:00-6:00 pm - Pilates Define & Strength

Thursday, July 10
-5:00-6:00 pm - Pilates Define & Strength

Friday, July 11
-8:00-8:50 am - Stretch Class

Saturday, July 12
-8:00-8:45 am - Pilates Define & Strength
-------
Fort Scott:
Monday, July 7
-10:15-11:05 am - Stretch Class
-11:15-12:10 pm - Sculpt & Mobility

Friday, July 11
-10:15-11:05 am - Stretch Class
-11:15-12:10 pm - Sculpt & Mobility

Class Descriptions Below:

stretch (& myfascial release): This class includes Myofascial Release work, restorative movements, as well as a small amount of strength work. You will begin standing, and there are minimal transitions from standing to seated positions. You will feel better (less aches and pains), move better, and speed up recovery.

Pilates Define & Strength: This class is built around small, isolated movements, high intensity and low impact. Light weights and fitness props are used. You will build strength, tone and sculpt your muscles in this class.A fun mix of Pilates and strength, with a bit of cardio, leaving you feeling strong & amazing.

Sculpt & Mobility: You will flow from one position to another. The class includes traditional yoga and Pilates exercises with hand weights and strength work blended in. You will leave feeling stronger, calmer & more flexible.

07/05/2025

Happy 4th!!! I hope you’ve had a wonderful day!

07/01/2025

I'm getting ready to open up several time slots for personal training/private sessions in Mound City: 6:00-6:45 am, 7:00-7:45 am, and possibly, early afternoons a couple days a week in Fort Scott.

These slots will be reserved for those who are serious about making health changes and want one-on-one accountability and coaching. I do my best to make coaching/classes fun, but all change takes effort and some sweat, so, if you are interested, please send me a private message, and we can discuss the details.

06/25/2025

Coming to Mound City on Saturday, July 19th!

If you missed the workshop in Fort Scott, I will be offering one in July at The Fitness Nook in Mound City!

This workshop will replace the regular strength class. Even though the workshop will slow things down you will still get a workout in.

06/23/2025

Summer Class Times for Mound City and Fort Scott!

06/20/2025

Classes happen every week in Mound City and Fort Scott! Whether you need to make time for more stretch, strength, or both, in your life, we've got you covered!

We have an amazing group to come and move with!

https://www.fitnessnookmc.com

Address

Mound City, KS

Telephone

+19139917860

Website

https://www.fitnessnookmc.com/

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