Journey to Health Spring Guide

Spring 2018

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

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Spring is in Bloom Welcome to the Journey to Health spring program guide, containing our class offerings for the months of April, May and June. We don’t know about you, but we’re ready to leave our snowshoes behind and lace up our running shoes. Flowers are blooming, trees are budding and everything feels new and improved. We’re here to help you feel the same way, whether you want to navigate the farmers market, learn to breathe better, sleep soundly or master some new dance moves. Let’s pack up the blankets and bring on the sunshine!

In Health & Happiness, The Community Health & Wellness team

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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 921-3950.

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 921-3950 at least 48 hours before the start of the class or event.

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Spring 2018 Classes Healthy Eating & Cooking

Am I Hungry?® A Mindful Eating Program Container Gardening for Beginners Fresh Salads in a Jar

Physical Movement Beginner Line Dancing Dance for Everyone Easy Going Yoga Gentle Yoga Get 5k Ready!

Just for Kids Yoga

Healthy Mind & Body

An Introduction to Meditation Breathing Basics for Better Health Building Your Meditation Practice Decluttering 101

Healthy Meal Prep Made Easy Navigating the Farmers Market Spring into Spring Rolls

Martial Arts for Kids Noon Yoga Tai Chi for Wellness Yoga Level II Zumba Gold®

Introduction to SoulCollage® Living a Life of Purpose Restoring Balance with Yoga Nidra The Gift of Sleep

SPECIAL EVENT: Healthy & Well Women’s Conference Date:

Saturday, May 19

Time: 8:00 a.m. - 3:30 p.m.

Location:

Point Lookout Resort and Conference Center, Northport

Cost:

$25 pre-registration/$35 day-of registration

Save the date for the second annual Healthy & Well Women’s Conference. This year’s conference will focus on empowering women to take charge of all aspects of their wellness, from nutrition to finances.

Join us for a full day of education and exploration. You will leave with new connections, confidence and a renewed commitment to your personal growth. Pre-register to secure your conference gift bag!

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Healthy Eating & Cooking

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Am I Hungry?® A Mindful Eating Program Dates:

Mondays, April 30 - June 25 (No class May 28)

Time: 2:00 - 3:00 p.m.

Location:

Rockland Congregational Church

Cost:

$80

Maybe you’ve attended weekly meetings, eliminated entire food groups or logged your food and exercise into an app. Are you feeling frustrated or even more focused on food?

There may be one expert you haven’t listened to yet - you! Join Certified Health & Wellness Coach Hester Kohl for this eight-session class to learn about mindful eating. You will learn practical strategies to help you to identify when you are full, eating mindlessly or with your emotions. Come discover how mindful eating can improve your relationship with food.

FREE CLASS: Container Gardening for Beginners Date: Thursday, May 3 Time:

5:30 - 7:00 p.m.

Location:

Rockland Congregational Church

Maybe you’d like to try gardening but don’t think you have enough space, time or energy.

Think again! Container gardening is an easy way to test out your green thumb, whether you have lots of outdoor space, just a patio or even a window sill. Join us to learn the basics of container gardening, discover the wide variety of things you can grow inside (or out) and start some seeds to take home and plant in your own container garden. You’ll be eating your own fresh vegetables and herbs in no time!

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FREE CLASS: Healthy Meal Prep Made Easy Date: Tuesday, April 10

Date: Wednesday, June 6

Time:

5:00 - 6:30 p.m.

Time:

5:00 - 6:30 p.m.

Location:

St. George Town Office

Location:

Belfast Boathouse

Do you want to eat healthy, homemade meals but find you just don’t have time during the busy work week?

Join registered dietitian nutritionists to sample some recipes and learn how to plan and prep healthy meals and snacks for the week. You’ll discover how simple it can be to eat well all week long.

Navigating the Farmers Market

Salads in a Jar

Dates:

Tuesdays, April 3 - 24

Dates:

Monday, May 14

Time:

5:30 - 7:00 p.m.

Time:

5:00 - 6:30 p.m.

Location:

Belfast Boathouse

Location:

Varney Community Building, Brooks

Cost:

$25

Cost:

$10

Dates:

Wednesday, June 13

Time:

5:30 - 7:00 p.m.

Location:

Sweet Tree Arts, Hope

Cost:

$10

Open farm season is upon us, and that means local, fresh farm produce is soon going to be filling farmers markets, stores and stands all around us. Join Kate Hall, owner of GRAZE, for this four-week class that will explore the benefits of eating local produce.

Topics will include seasonal eating, native foraging and microgreen pairings. The final class will be a VIP tour of the United Farmers Market of Maine where you’ll learn about each farm and discover how to leave the market with your meal prep done and new recipes in hand!

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Mason jars aren’t just for canning - they make portable, portion-control meals simple and keep salads fresh for up to a week. Join the Community Health & Wellness team to learn how to make healthy and yummy mason jar salads. Participants will create their own favorite salads to take home.

Spring into Spring Rolls Looking for a fun, healthy meal to make when you don’t feel like cooking? In this hands-on cooking class, you can try new flavors while learning how to make fresh spring rolls and delicious dipping sauces. Offered in conjunction with Five Town CSD Adult Community Education.

Dates:

Wednesday, April 25

Time:

5:30 - 7:00 p.m.

Location:

Camden Hills Regional High School, Rockport

Cost:

$10 8

Physical Movement

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Beginner Line Dancing Dates:

Mondays, April 23 - June 4 (No class May 28)

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

Location:

East Belfast Elementary School

Cost:

$37.50

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-by-step line dances will be taught in this six-session beginner class. No partner or previous dance experience required.

Dance for Everyone Dates:

Thursdays, April 5 - 26

Dates:

Thursdays, May 3 - 24

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

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

Location:

St. Thomas Episcopal Church, Camden

Location:

St. Thomas Episcopal Church, Camden

Cost:

$25

Cost:

$25

Come experience this four-session dance program designed specifically for people with movement difficulties that combines accessible dance moves and opportunities to explore one’s natural creativity through movement. Dance steps and inspiring music are carefully chosen by instructor Katie Tranzillo so that participants feel comfortable, safe and graceful. Participants are encouraged to bring a friend, family member or caregiver to join in the fun for free.

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Easy Going Yoga 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.

Dates:

Gentle Yoga

Get 5k Ready!

Dates:

Dates:

Wednesdays, April 25 - June 13

Time: 5:00 - 6:15 p.m.

Fridays, April 13 - May 18

Time: Noon - 1:00 p.m.

Location:

Nativity Lutheran Church, Rockport

Cost:

$37.50

Mondays, April 23 - June 18 (No class May 28)

Location:

Lincolnville Central School

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

Cost:

$50

Location:

Belfast Rail Trail

Cost:

$40

Yoga is a gentle way to improve your physical and mental well-being. This class will help you stretch and strengthen your muscles, gain flexibility, improve balance, reduce stress, improve joint mobility and relax. Appropriate for anyone regardless of yoga experience.

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Have you always wanted to complete a 5k? With proper training, it is possible! Join Rachael McCormick, personal trainer, for an eight-week program that will gradually help you build your endurance and strength, as well as provide you with tips and techniques to make your first 5k or your next 5k not only fun, but successful. This class will prepare you for your summer races!

KIDS CLASSES: We’re excited to bring our kids programs to more towns as after school classes. Find our classes at Appleton Village School, Camden Rockport Elementary School, Lincolnville Central School, Morse Memorial School and South School. Classes are appropriate for children ages 6 to 11.

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

Just for Kids Yoga

Traditionally, children are introduced to yoga through stories, songs and games. Our certified yoga instructors will continue this practice in this 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.

Martial Arts for Kids

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

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Noon Yoga Dates:

Mondays, April 2 - 23

Dates:

Mondays, June 4 - 25

Time: Noon - 1:00 p.m.

Time: Noon - 1:00 p.m.

Location:

Knox Center, Rockland

Location:

Knox Center, Rockland

Cost:

$25

Cost:

$25

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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Tai Chi for Wellness 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.

Dates:

Yoga Level II

Zumba Gold®

Dates:

Dates:

Wednesdays, April 25 - May 23

Time: 5:30 - 6:45 p.m.

Time:

6:00 - 7:00 p.m.

Location:

Thomaston Yoga Studio

Location:

Rockland Congregational Church

Cost:

$25

Cost:

$31.25

Dates:

Tuesdays, May 29 - June 19

Dates:

Thursdays, April 26 - May 24

Tuesdays, April 3 - 24

Tuesdays, April 10 - May 15

Time: 10:00 - 11:00 a.m.

Location:

UMaine Hutchinson Center, Belfast

Cost:

$37.50

Time: 5:30 - 6:45 p.m.

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

Location:

Thomaston Yoga Studio

Location:

East Belfast Elementary School

Cost:

$25

Cost:

$31.25

If you have built a strong foundation in beginner yoga, Yoga Level II 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.

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 Mary Beth Blake, certified Zumba® instructor, for a fun beginner level dance workout in this five-week class.

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Healthy Mind & Body

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FREE CLASSES: An Introduction to Meditation

Breathing Basics for Better Health

Date: Monday, April 23

Date: Monday, April 23

Time: Noon - 1:00 p.m.

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

Location:

Location:

Biscone Medical Building, Belfast

Pen Bay Physicians Building, Rockport

Date: Monday, April 30

Date: Monday, May 14

Time: Noon - 1:00 p.m.

Time: Noon - 1:00 p.m.

Location:

Location:

Pen Bay Medical Center, Rockport

Are you interested in meditation but don’t know where to begin? Join Health & Wellness Educator Barbara Crowley to discuss and experience meditation: what it is; the physical, mental and spiritual benefits of practicing; and how to incorporate it into your life.

Pen Bay Physicians Building, Rockport

Did you know that the way you breathe affects your health? Cheryl Chase, PT, will teach you how to understand your breathing cycle, engage your core and apply proper breathing techniques while standing, sitting and lying down. These exercises can help with pain management, aid in relaxation and support proper movements to help you feel better as you move through your day.

Building Your Meditation Practice Is meditation new to you or are you looking to have a deeper, more meaningful practice? If so, join our meditation experts to explore different styles and techniques. The class will provide you with tools to develop a home sitting meditation practice and help you learn to be mindful in everyday activities.

You’ll leave each week feeling renewed and more balanced. Offered in conjunction with Five Town CSD Adult Community Education

Dates:

Wednesdays, May 9 - 23

Time: 5:00 - 6:15 p.m.

Location:

Camden Hills Regional High School, Rockport

Cost:

$18

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FREE CLASS: Decluttering 101 Dates:

Tuesday, May 8

Dates:

Wednesday, May 16

Time: 6:30 - 8:00 p.m.

Time: 6:00 - 7:30 p.m.

Location:

Location:

Camden Public Library

Winterport Memorial Library

Are you feeling disorganized? Do you find yourself overwhelmed with too much stuff? Decluttering 101 can help you identify different types of clutter and develop a strategy for tackling it once and for all.

You will leave with an action plan to help you clear out what you don’t want so you can truly enjoy the things you love.

Introduction to SoulCollage® Dates: Wednesday, May 9

Dates: Wednesday, May 16

Time: 4:00 - 5:00 p.m.

Time: Noon - 1:00 p.m.

Location:

Knox Center, Rockland

Location:

Biscone Medical Building, Belfast

Cost:

$15

Cost:

$15

Dates: Wednesday, May 23

Dates: Wednesday, May 30

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

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

Location:

Location:

Biscone Medical Building, Belfast

Cost:

$15

Cost:

Picker Family Resource Center, Rockport $15

SoulCollage® is an intuitive collage making process that can promote self-discovery and creativity.

It is a creativity process that requires no artistic experience. In this class you will learn the basics of SoulCollage®, create one or two SoulCollage® cards to take home, and learn how to continue on your own or in a group.

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Living a Life of Purpose

Restoring Balance with Yoga Nidra

Dates:

Dates:

Wednesday, May 30

Thursdays, April 5 - 19

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

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

Location:

Rockland Congregational Church

Location:

Rockland Congregational Church

Cost:

$10

Cost:

$18

Dates:

Thursdays, May 3 - 17

Join Willow Hall, certified holistic health coach, to explore your core values and begin to identify how these ideals can positively influence your life. When we make everyday decisions based on personal values, life begins to have a greater sense of direction and purpose.

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

Location:

Sweet Tree Arts, Hope

Cost:

$18

Yoga nidra is a guided deep relaxation meditation that helps reduce stress and heal physical, mental and emotional imbalances. Lea Smith, certified yoga instructor, will lead students as they lie down to rest their bodies and minds in the deep restorative practices of yoga nidra.

FREE CLASS: The Gift of Sleep: Treating and Preventing Insomnia Date: Thursday, April 12 Time: 6:00 - 8:00 p.m.

Location:

Camden Hills Regional High School, Rockport

Can’t sleep? You might be surprised to learn that there are many different kinds of insomnia, each requiring different treatments and remedies. Join Rhonda Feiman, licensed acupuncturist and Chinese herbalist, as we explore how the time-tested techniques and treatment strategies of Asian medicine and the practice of Qi-gong movements can be used to manage this frustrating and exhausting malady.

Offered in Conjunction with Five Town CSD Adult Community Education.

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Class Locations Appleton

Camden

Appleton Village School 737 Union Road, Appleton, ME 04862

Camden Public Library 55 Main Street, Camden, ME 04843

Belfast

St. Thomas’ Episcopal Church 33 Chestnut Street, Camden, ME 04843

Belfast Boathouse 34 Commercial Street, Belfast, ME 04915

Hope

Belfast Rail Trail 501 High Street, Belfast, ME 04915

Sweet Tree Arts 4 Church Street, Hope, ME 04847

East Belfast Elementary School 14 Swan Lake Avenue, Belfast, ME 04915

Lincolnville

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

Lincolnville Central School 523 Hope Road, Lincolnville, ME 04849

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

Northport

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

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Point Lookout Resort & Conference Center 67 Atlantic Highway, Northport, ME 04849

Rockland

St. George

Knox Center 6 White Street, Rockland, ME 04841

St. George Town Office 3 School Street, St. George, ME 04860

Rockland Congregational Church 180 Limerock Street, Rockland, ME 04841

Thomaston

South School 30 Broadway, Rockland, ME 04841

Thomaston Yoga Studio 185 Main Street, Thomaston, ME 04861

Rockport

Winterport

Camden Hills Regional High School 25 Keelson Drive, Rockport, ME 04856

Winterport Memorial Library 229 Main Street, Winterport, ME 04496

Camden Rockport Elementary School 11 Children’s Way, Rockport, ME 04856 Nativity Lutheran Church 179 Old County Road, Rockport, ME 04856 Pen Bay Medical Center 6 Glen Cove Drive, Rockport, ME 04856 Pen Bay Physicians Building 4 Glen Cove Drive, Rockport, ME 04856 Picker Family Resource Center 756 Commercial Street, Rockport, ME 04856

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Cancellation Policy 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.

Weather Cancellations If Journey to Health cancels a class due to weather, we will put a message on our voicemail at 921-3950 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 921-3950 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 921-3950.

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Other Services Adult Community Education We are proud to partner with Five Town CSD Adult Community Education to offer a variety of wellness classes. Look for the classes offered at Camden Hills Regional High School throughout this class guide!

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 921-3950 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 Vikki Swan at 921-3963.

Worksite Wellness Pen Bay Medical Center Waldo County General Hospital

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Picker Family Resource Center 756 Commercial Street Rockport, Maine 04856