Community Health & Wellness Journey to Health Fall Guide 2019

Fall 2019

Community Health & Wellness Classes Pen Bay Medical Center & Waldo County General Hospital

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Fall 2019 Classes Healthy Eating & Cooking Cooking 101 Fabulous Fall Flavors Healthy Slow Cooking

Physical Movement

A Matter of Balance Beginner Line Dancing Easy Going Yoga Gentle Yoga Flow Intermediate Yoga Just for Kids Yoga Line Dancing: Beyond the Basics Martial Arts for Kids

Healthy Mind

FREE EVENT:

Everyday Meditation Guided Meditation for Healing Mindful Eating

Health Education & Trainings A Matter of Balance Coach Training Ask a Doc: Community Chat Brain Health As You Age

International Tastes Pastes, Powders and Potions

Noon Yoga Restorative Yoga Slow Vinyasa Flow Tai Chi for Osteoporosis Tai Chi for Wellness Yoga for Seniors Zumba GoldÂŽ

Self-Compassion for a Happy Life The Conversation

E-Cigarettes & Vaping Naloxone Training Preparing for Childbirth

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Healthy Eating & Cooking

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Cooking 101 Dates:

Tuesday, September 17

Time: 5:30 - 7:00 p.m.

Location:

Lincolnville Community Building

Cost:

$10

New to the kitchen? Want to make your dinner routine a little healthier?

Looking to level up your stove top skills? This class is just for you. We’ll cover the basics and share tips on setting yourself up for success (and health!) in the kitchen.

Fabulous Fall Flavors Dates:

Wednesday, October 23

Time: 5:00 - 6:30 p.m.

Location:

Rockland Congregational Church

Cost:

$10

Do the cooler temperatures and changing leaves have you daydreaming about apple crisp and pumpkin spice everything? Lean into fall with this flavorful cooking class, where you’ll discover healthy new ways to enjoy your favorite fall foods.

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Healthy Slow Cooking

International Tastes

Dates:

Wednesday, November 20

Dates:

Thursdays, September 26 - October 17

Time:

5:30 - 7:00 p.m.

Time:

5:00 - 7:00 p.m.

Location:

The Varney Community Building, Brooks

Location:

Lincolnville Community Building

Cost:

Cost:

$40

$10

Picture it: a week spent running from here to there with no time to plan or create healthy meals. What are you going to do? Join us to sample and prepare slow cooker meals that are as easy to make as they are delicious.

You’ll leave with delicious recipes and ingredients for a meal to enjoy at home.

This four-week series will take you on a culinary adventure around the world through the eyes of a health-minded foodie. We’ll start in Thailand where we’ll explore how a well-rounded balance of flavors can make even the lightest meal super satisfying. Then we’ll head over to India to dig deeper into the many uses, health benefits and cultural signficance of many household spices. The third week will take us down to South Africa, where we’ll learn some unique recipes using very familiar ingredients in not-so-familiar ways.

We’ll end our journey in Belize, where we’ll make and taste ancient dishes that fueled Mayan civilizations and discover how those flavors are still influencing the cuisines of Central America and their island cousins to the east.

Pastes, Powders and Potions Homemade herb salt, hand whisked mayo, hand ground curry paste, slow simmered sauces, unique dipping oil, exotic spice blends... Join us to learn how to stock your pantry and fridge with healthy homemade basics that are sure to jazz up any dish.

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Dates:

Thursday, November 14

Time:

5:30 - 7:00 p.m.

Location:

WCGH Biscone Medical Building

Cost:

$10

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Physical Movement

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FREE CLASSES: A Matter of Balance Many older adults experience a fear of falling.

People who develop this fear often limit their activities, which can result in physical weakness, making the risk of falling even greater. A Matter of Balance is a program designed for communitydwelling adults age 60 and older to increase activity levels and reduce the fear of falling. If you are concerned about falls, have sustained falls in the past, or are interested in improving your flexibility, balance and strength, this class is for you.

Trail Talks Dates:

Tuesdays, September 10 & October 8

Time: 5:30 - 6:30 p.m.

Location:

Moose Point State Park, Searsport

Dates:

Thursdays, September 19 & October 17

Time: 5:30 - 6:30 p.m.

Location:

Erickson Fields Preserve, Rockport

Please visit journeytohealth.coursestorm.com to register for a class near you.

Walkers and joggers of all fitness levels are invited to come together with clinical team members from Pen Bay Medical Center and Waldo County General Hospital to exercise and learn about the many health benefits of being active. Whether you are new to exercise, considering training for a 5k or an avid runner, this group is for you.

Beginner Line Dancing

Easy Going Yoga

Dates:

Dates:

Tuesdays, September 12 - October 22 (No class September 24)

Fridays, September 20 - December 6 (No class October 11 or November 29)

Time: 6:00 - 7:00 p.m.

Time: Noon - 1:00 p.m.

Location:

Location:

Salvation Army, Rockland

Cost:

$65

Cost:

Captain Albert E. Stevens School, Belfast $39

Come stomp, slide and grapevine with us! Line dancing is a fun way to get moving with great music and easy to follow dance patterns. Step-bystep line dances will be taught in this four-session beginner class. No partner or previous dance experience required.

Easy Going Yoga is designed with the older student in mind. Antonia Small, owner of ORYX WORX Fitness, will teach you to stretch, strengthen, breathe and relax while improving your posture and body alignment. No previous yoga experience required.

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Gentle Yoga Flow

Intermediate Yoga

Dates:

Tuesdays, September 20 - October 22 (No class September 24)

Dates:

Time:

6:00 - 7:00 p.m.

Location:

Rockland Congregational Church

Location:

Mildred Stevens Williams Memorial Library, Appleton

Cost:

$39

Cost:

$65

This playful gentle flow class is designed for all levels. Certified yoga instructor Kyla Cech will offer lots of verbal cues for alignment, breath and grounding and introduce poses with several alternatives to suit a wide range of students. This class follows a hatha yoga structure with a more energizing first half and a relaxing ending.

Mondays, November 4 - December 9

Time: 6:00 - 7:00 p.m.

If you have built a strong foundation in beginner yoga, Intermediate Yoga is just for you. This class is designed for students who have had some yoga experience and would like to further their practice and explore a wider variety of poses and styles.

KIDS CLASSES Find our classes at Ames Elementary School, Appleton Village School, Ash Point Community School, Camden Rockport Elementary School, Edna Drinkwater School, Lincolnville Central School, Morse Memorial School and St. George Municipal School Unit.

Please visit journeytohealth.coursestorm.com to register for a class near you!

Just for Kids Yoga

Martial Arts for Kids

Traditionally, children are introduced to yoga through stories, songs and games. We will continue this practice in this just for kids yoga class, where your children will move in and out of yoga poses joyfully and explore stories that teach us about happiness, anger, love and much more.

Are you looking for an activity to channel your child’s abundance of energy? If so, sign them up for this class. Martial arts will teach your child focus and discipline while working hard and having fun. No previous martial arts experience required.

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Line Dancing: Beyond the Basics

Noon Yoga

Dates:

Dates:

Thursdays, September 12 - October 24 (No class September 26)

Wednesdays, October 9 - November 6 (No class October 23)

Time: 6:00 - 7:00 p.m.

Time: Noon - 1:00 p.m.

Location:

Location:

Knox Center, Rockland

Cost:

$26

Cost:

Captain Albert E. Stevens School, Belfast $39

Ready to take your line dancing skills to the next level? Once you’ve mastered the basics in beginner line dancing, join instructor Debbie Pennesi to expand on the dances you’ve learned with more progression of dance combinations.

No partner necessary.

Escape and refresh on your lunch break with our certified yoga instructors in this gentle yoga class. Each hour-long class will help you stretch and strengthen your muscles while you reduce stress and recharge for the rest of your day. No yoga experience required.

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Restorative Yoga Dates:

Thursdays, September 26 - October 31

Time: 6:00 - 7:15 p.m.

Location:

Rockland Congregational Church

Cost:

$39

Dates:

Wednesdays, November 13 - December 18 (No class November 27)

Time: 4:15 - 5:30 p.m.

Location:

47 Main Street Studio, St. George

Cost:

$26

This gentle class will help you stretch and strengthen your muscles, gain flexibility, improve balance, reduce stress, improve joint mobility and relax. Appropriate for all levels.

Slow Vinyasa Flow

Tai Chi for Osteoporosis

Dates:

Dates:

Mondays, September 16 - November 4

Tuesdays, November 12 - December 17

Time: 7:00 - 8:15 a.m.

Time: 10:30 - 11:30 a.m.

Location:

Knox Center, Rockland

Location:

Nativity Lutheran Church, Rockport

Cost:

$52

Cost:

$39

Start your week on the right note with this Monday morning flow class. In this class you’ll build strength and flexibility while holding poses and focusing on breath. Appropriate for beginner and intermediate students.

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Tai Chi has been shown to slow the loss of bone density and to improve balance and reduce risk of falls. This beginner-level class contains uniquely powerful qigong movements along with agile steps as well as graceful and slow weight bearing movements to promote strength. Join Adrienne Gallant, certified in Tai Chi for Osteoporosis, for this six-week class to gain inner strength, stronger muscles and better balance of both mind and body.

Tai Chi for Wellness Dates:

Tuesdays, September 10 - October 15

Time: 10:30 - 11:30 a.m.

Location:

Nativity Lutheran Church, Rockport

Cost:

$39

Tai Chi is a low-impact exercise that is easy on the joints and good for your whole body. Join instructor Adrienne Gallant, certified in Tai Chi for Arthritis and Fall Prevention, for this six-session beginner-level class to increase your strength, flexibility, balance and overall sense of well-being. No previous Tai Chi experience required.

Yoga for Seniors

Zumba Gold®

Dates:

Dates:

Tuesdays, September 17 - November 5

Time: Noon - 1:00 p.m.

Location:

UMaine Hutchinson Center, Belfast

Cost:

$52

This gentle yoga class incorporates breathing, stretching and simple functional exercises to promote balance, reduce stress and pain in the body, gently build muscle and age more gracefully. No previous yoga experience required.

Tuesdays, September 17 - November 12 (No class October 15)

Time: Noon - 1:00 p.m.

Location:

Salvation Army, Rockland

Cost:

$52

Have you wanted to try Zumba® but don’t know where to start? Zumba Gold® is designed for active older adults or those looking for low-impact exercise.

Join certified Zumba® instructor Antonia Small for this fun beginner-level dance workout.

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Healthy Mind

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FREE CLASSES: Everyday Meditation Dates:

Monday, September 16

Time: 12:30 - 1:00 p.m.

Location:

PBMC Center for Excellence, Rockport

Dates:

Tuesday, September 24

Time: 12:30 - 1:00 p.m.

Location:

WCGH Biscone Building, Belfast

Are you short on time but curious about what meditation might offer you? Join Barbara Crowley for a short, simple breathing practice that you can take into your daily life. You will experience a 15-minute guided meditation, have a chance to discuss the practice and ask questions, and leave feeling renewed and aware.

The Conversation Date: Wednesday, November 13 Time: 11:00 a.m. - 12:30 p.m.

Location:

Anderson Inn, Quarry Hill, Camden

End of life care is not easy to talk about but these are some of the most important conversations you can have with your loved ones. This free class will help you consider what is most important to you so you gain confidence with starting end-of-life care conversations on your own.

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Guided Meditation for Healing Dates:

Wednesdays, September 11 - October 2

Dates:

Thursdays, October 31 - November 21

Time: 5:30 - 7:30 p.m.

Time: 5:30 - 7:30 p.m.

Location:

The Varney Community Building, Brooks

Location:

Mildred Stevens Williams Memorial Library, Appleton

Cost:

$36

Cost:

$36

This relaxing class is designed for all levels of interest. Energy healer Diana Maria Chapin will guide you in healing meditations to help expand awareness of energy in and around the body and direct this healing energy to improve personal wellness. Learn how to set a powerful intention and enjoy breathing techniques that integrate your body’s energy centers to support your well-being.

Mindful Eating

Self Compassion for a Happy Life

Dates:

Dates:

Wednesdays, October 2 - 16

Tuesdays, October 1 - 15

Time: 4:30 - 5:30 p.m.

Time: 5:30 - 7:30 p.m.

Location:

Rockland Congregational Church

Location:

Lincolnville Community Building

Cost:

$19.50

Cost:

$27

Did you know that it takes the brain up to 20 minutes to realize you’re full? Are you tired of diets? This class can help you reduce over-eating and help you feel better, without dieting. You will be re-acquainted with the balance of enjoying the food you eat and eating foods that fuel your long term well-being.

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Learning to treat ourselves with compassion and kindness becomes easier when we learn to observe our thinking and acknowledge our feelings without judgement or exaggeration. In this class you will learn how to redirect and reframe your thoughts through mindfulness practice and tune into your inner nature through brief but powerful guided meditations. You’ll explore how self-compassion can lead to incredible transformation and mental, emotional and spiritual growth.

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Health Education & Trainings A Matter of Balance Coach Training A Matter of Balance: Managing Concerns About Falls is a proven program designed to help people manage concerns about falls and increase physical activity.

The program is conducted in eight two-hour sessions and uses group discussion, problem–solving strategies, videos and gentle physical exercise to help older adults learn positive coping methods to reduce fear of falling and remain active and independent. Volunteer coaches help participants become more confident about managing falls, help to identify ways to reduce falls, and lead exercises to help increase strength and balance. This training will certify you to teach A Matter of Balance with the Journey to Health program.

Dates:

Ask a Doc: Community Chat

Brain Health As You Age

Dates:

Dates:

Friday, October 11

Tuesday, October 22 & Wednesday, October 23

Time: 9:00 a.m. - 3:00 p.m.

Location:

Picker Family Resource Center, Rockport

Cost:

FREE

Register:

To request a volunteer application, please contact Megan Day at 301-3956 or mday@pbmc.org

Monday, September 30

Time: 6:00 p.m.

Time: 6:00 - 7:00 p.m.

Location:

Troy A. Howard Middle School, Belfast

Location:

Belfast Free Library

Cost:

FREE

Cost:

FREE

Register:

To RSVP or for more information, please email acrawford@wcgh.org

Register:

journeytohealth.coursestorm.com or 301-3950

Do you have questions about how Maine’s new vaccination and car seat safety laws will impact you?

Join us to discuss the laws with members of the Waldo County General Hospital medical team, take a spin on a smoothie bike, get your flu shot and more.

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Participants will learn about how micronutrients, hormones, sleep, diet, exercise and other lifestyle factors impact brain health and will learn about testing that can help identify areas where support or change are needed for a specific individual to maintain healthy brain function.

E-Cigarettes & Vaping

Naloxone Training

Date: Tuesday, October 22

Date: Wednesday, September 25

Time: 4:45 - 6:00 p.m.

Time: 5:30 - 7:00 p.m.

Location:

UMaine Hutchinson Center, Belfast

Location:

Rockland Congregational Church

Cost:

FREE

Cost:

FREE

Register:

journeytohealth.coursestorm.com or 301-3950

Register:

journeytohealth.coursestorm.com or 301-3950

Safer doesn’t equal safe. Vvaping has become a public health concern in recent years, and the products are rapidly evolving. Join us to learn about this nicotine delivery system, why it has become so popular, and how you can help raise awareness about this dangerous new fad.

Naloxone is a life-saving medication that is used to counter the effects of drugs like heroin and prescription narcotics. In this training, you will learn how to use naloxone to save the life of anyone who is experiencing an opioid overdose.

Preparing for Childbirth Whether you are expecting your very first child or are welcoming a sibling into your family, being prepared for childbirth is a priority. Join Leah Kohlstrom, doula and childbirth educator, for this engaging class to learn all about childbirth, including how to plan for delivery, the stages of labor and caring for your newborn.

This class will answer your questions so you can better prepare for your birthing experience.

Date: Saturday, September 21 OR Tuesdays, October 22 - November 5 Time: Saturday: 9:00 a.m. - 4:00 p.m.

Tuesdays: 6:00 - 8:00 p.m.

Location:

Picker Family Resource Center, Rockport

Cost:

$60/couple

Register:

journeytohealth.coursestorm.com or 301-3950

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Class Locations Appleton

Camden

Mildred Stevens Williams Memorial Library 2916 Sennebec Road, Appleton, ME 04862

Camden Public Library 55 Main Street, Camden, ME 04843

Appleton Village School 737 Union Road, Appleton, ME 04862

Chestnut Street Baptist Church 29 Chestnut Street, Camden, ME 04843

Belfast

Lincolnville

Belfast Free Library 106 High Street, Belfast, ME 04915

Lincolnville Central School 523 Hope Road, Lincolnville, ME 04849

Captain Albert E. Stevens School 31 Elementary Avenue, Belfast, ME 04915

Lincolnville Community Building 18 Searsmont Road, Lincolnville, ME 04849

Troy A. Howard Middle School 173 Lincolnville Avenue, Belfast, ME 04915

Northport

University of Maine Hutchinson Center 80 Belmont Avenue, Belfast, ME 04915

Edna Drinkwater School 56 Bayside Road, Northport, ME 04849

WCGH Biscone Medical Building 119 Northport Avenue, Belfast, ME 04915

Owls Head

Brooks Morse Memorial Elementary School 27 School Street, Brooks, ME 04921 Varney Community Building 24 Veterans Highway, Brooks, ME 04921

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Ash Point Community School 54 Ash Point Drive, Owls Head, ME 04854

Rockland

Searsmont

Knox Center 6 White Street, Rockland, ME 04841

Ames Elementary School 165 New England Road, Searsmont, ME 04973

Rockland Congregational Church 180 Limerock Street, Rockland, ME 04841

St. George

Salvation Army 27 Payne Avenue, Rockland, ME 04841

47 Main Street Studio 47 Main Street, St. George, ME 04860

Rockport

St. George Municipal School Unit 65 Main Street, St. George, ME 04860

Camden Rockport Elementary School 11 Children’s Way, Rockport, ME 04856 Nativity Lutheran Church 179 Old County Road, Rockport, ME 04856 Picker Family Resource Center 756 Commercial Street, Rockport, ME 04856

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Registration Information How to Register

Please visit journeytohealth.coursestorm.com. Classes are listed by the same categories you’ll find in this guide. Simply select the class you’re interested in, click “Register” and complete the registration information. Payment can be in the form of check, credit or debit card. Discounts are available online for seniors (age 65 and older) and veterans (those who served in the armed forces of the United States).

Registration is required for all classes unless otherwise noted.

If you need help registering for a class, have questions, need financial assistance or would like to request a family discount, please call 301-3950.

Accommodations

We will make reasonable modifications and accommodations to ensure that people with disabilities have equal opportunity to participate in all classes and events. If you have a disability that requires an accommodation to participate fully in a Journey to Health class or event, please call 301-3950 at least 48 hours before the start of the class or event.

Class Cancellations

Journey to Health reserves the right to cancel a class due to low enrollment or unexpected events. If either occurs, we will notify you by email and your class fees will be refunded. If Journey to Health cancels a class due to weather, we will put a message on our voicemail at 301-3950 at least two hours before the class start time. You can also find cancellations posted on our Facebook page: facebook.com/J2HWellness.

Due to our large geographic region (Knox and Waldo counties), classes may be canceled in one location but not at another. Please call 301-3950 with any questions.

Refunds

Class fees will be refunded if a class is cancelled. No refunds will be given within 24 hours of a class start time or after a class has started. Refunds will be issued in the manner payment was made and may take up to three weeks for processing. To request a refund, please call 301-3950.

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Other Services One-on-One Health Coaching Making healthy lifestyle changes often isn’t easy and you may find yourself needing extra support. Health coaching is a great opportunity to uncover your values and help you identify personal goals to increase your overall well-being.

Our Certified Health and Wellness Coaches provide you with tools to set realistic goals and help you self-motivate in a welcoming and supportive environment. Join us for one-on-one support.

Dates:

By appointment; please call for free consultation

Location:

Pen Bay Medical Center & Waldo County General Hospital

Cost:

Please call 301-3950 for packages and pricing

Worksite Wellness The Community Health & Wellness team at Pen Bay Medical Center and Waldo County General Hospital offers programs to support employee wellness and engagement at local businesses. We provide a variety of wellness services to meet the specific needs of your business and our certified health and wellness coaches are committed to helping individuals be their best and healthiest selves.

For more information about our Worksite Wellness services, please contact Rachael McCormick at 301-3957.

Tobacco Treatment Resources Center for Tobacco Independence

207-662-7150

Maine Tobacco Helpline

800-207-1230

Tobacco Treatment Coaching

207-301-3950

Quit for Life Program

www.quitnow.net

Smokefree Program www.smokefree.gov

Worksite Wellness Pen Bay Medical Center Waldo County General Hospital

Picker Family Resource Center 756 Commercial Street Rockport, Maine 04856