Winter 2018
Community Health & Wellness Classes Pen Bay Medical Center & Waldo County General Hospital
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Cheers to Winter Welcome to the Journey to Health winter program guide, containing our class offerings for the months of January, February and March. This season, we are focusing on restoring balance - physically, mentally and nutritionally. We encourage you to take time to appreciate this cozy time of year with your family and friends. When you’re ready to venture outside, we hope you’ll join us to play with your food (or grow some yourself), find a new way to move (line dancing, anyone?) and learn to appreciate the gift of winter. 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. 3
Winter 2018 Classes Healthy Eating & Cooking
Am I Hungry?® A Mindful Eating Program Healthy Slow Cooking Microgreens 101
Physical Movement Beginner Line Dancing Dance Explorers Dance for Everyone Easy Going Yoga Fitness Foundations Gentle Yoga Intermediate Yoga
Healthy Mind & Body Decluttering 101 Introduction to SoulCollage® Journey of Prayer Practicing Meditation
Play with Your Food Start Your Own Microgreens Supermarket Smarts
Just for Kids Yoga Martial Arts for Kids Moonlight Snowshoe Hike Noon Yoga Tai Chi for Wellness Zumba Gold®
Reframe Your Mindset The Gift of Winter What About the Cravings? Yoga Nidra
FREE EVENT: Moonlight Snowshoe Hike
Join us for a guided snowshoe hike by moonlight. Enjoy nature and good company while you exercise in the crisp winter air. Family friendly; children must be accompanied by an adult. A limited number of snowshoes are available; call 921-3950 to reserve a pair.
Date:
Thursday, March 1
Time: 6:30 - 7:30 p.m. Location:
Belfast Rail Trail
Interested in trying snowshoes on your own? We lend our snowshoes to the community free of charge on a first come, first served basis. Please call 921-3950 to reserve snowshoes or for more information. 4
Healthy Eating & Cooking
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Am I Hungry?® A Mindful Eating Program
Healthy Slow Cooking
Dates: Mondays, February 26 - April 16
Date: Tuesday, February 13
Time: 4:00 - 5:00 p.m.
Time: 5:30 - 7:00 p.m.
Location: Biscone Medical Building, Belfast
Location:
Camden Hills Regional High School
Cost:
Cost:
$10
$80
Maybe you’ve attended weekly meetings, eliminated entire food groups, logged your food and exercise into an app, or any of a thousand other so-called “solutions.” Where has that gotten you? Are you frustrated, feeling guilty or even more focused on food than you were before? 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; how to identify when you are full, eating mindlessly or with your emotions; and learn practical tools and strategies to help you make the best decisions for you.
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 the Community Health & Wellness team to sample and prepare slow cooker meals that are as easy to make as they are delicious. You will leave with ingredients for a meal to enjoy at home. Offered in conjunction with Five Town CSD Adult Community Education.
FREE CLASS: Microgreens 101 Date: Tuesday, January 30
Date:
Monday, February 5
Time:
5:30 - 6:30 p.m.
Time:
5:30 - 6:30 p.m.
Location:
Edna Drinkwater School, Northport
Location:
Rockland Congregational Church
Have you heard of microgreens but wonder what they really are? Join Kate Hall, owner of Graze, to learn about the health benefits of microgreens and how to incorporate them into your diet. 6
Play with Your Food
Start Your Own Microgreens
Date: Wednesday, January 24
Date: Tuesdays, February 27 - March 20
Time: 5:30 - 7:00 p.m.
Time: 5:30 - 7:00 p.m.
Location:
Camden Hills Regional High School
Location:
Lincolnville Community Building
Cost:
$10
Cost:
$25
In this class students will use their individual flavor preferences to make their own guacamole, hummus, salsa and oven-baked tortilla chips and learn how a few simple changes in preparation can make food taste better and cost less. Offered in conjunction with Five Town CSD Adult Community Education.
Once you have learned all about microgreens, we are certain you will want to grow them yourself. Kate Hall, owner of Graze, will guide you in this four-week gardening class as you plant your own microgreens. Each week you will learn about the health benefits of your new garden while you watch it grow!
FREE CLASS: Supermarket Smarts Does the supermarket stress you out? Join Allison Sherman, MS, RD, LD, for a guided tour of the Belfast Hannaford to learn how to make smart choices in the grocery store. You’ll discover how easy it can be to fill your cart with ingredients so you can create healthy meals your whole family will enjoy. 7
Date: Wednesday, February 21 Time:
11:00 a.m. - noon
Location:
Belfast Hannaford
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Physical Movement
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Beginner Line Dancing Dates:
Mondays, January 22 - February 12
Dates:
Mondays, March 5 - 26
Time:
6:00 - 7:00 p.m.
Time:
6:00 - 7:00 p.m.
Location:
East Belfast Elementary School
Location:
East Belfast Elementary School
Cost:
$25
Cost:
$25
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 four-session beginner class. No partner or previous dance experience required.
Dance for Everyone
Easy Going Yoga
Dates:
Dates:
Thursdays, March 8 - 29
Wednesdays, January 10 - February 14
Time: 10:30 - 11:30 a.m.
Time: 1:00 - 2:00 p.m.
Location:
St. Thomas Episcopal Church, Camden
Location:
Rockland Congregational Church
Cost:
$25
Cost:
$37.50
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.
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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Fitness Foundations Do you want an effective and efficient workout using just your own bodyweight? This is the class for you. Fitness Foundations will teach you proper strength training technique to build your muscles and make everyday activities a breeze. Make the most of your lunch break with this 45-minute class.
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Dates:
Mondays, January 19 - March 12 (No class February 19)
Time:
Noon - 12:45 p.m.
Location:
WCGH Orthopedic & Sports Physical Therapy Center, Belfast
Cost:
$30
Gentle Yoga
Intermediate Yoga
Dates:
Dates:
Mondays, February 5 - March 19 (No class February 19)
Wednesdays, January 17 - March 14 (No class February 21)
Time: 4:30 - 5:45 p.m.
Time: 5:30 - 6:45 p.m.
Location:
Lincolnville Central School
Location:
Lincolnville Central School
Cost:
$37.50
Cost:
$50
Dates:
Wednesdays, February 7 - March 21 (No class February 21)
Dates:
Thursdays, January 18 - March 15 (No class February 22)
Time: 4:15 - 5:30 p.m.
Time: 5:30 - 6:45 p.m.
Location:
47 Main Street Studio, St. George
Location:
Rockland Congregational Church
Cost:
$37.50
Cost:
$50
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.
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.
Noon Yoga Dates:
Mondays, January 22 - March 19 (No class February 19)
Dates:
Thursdays, January 25 - March 22 (No class February 22)
Time:
Noon - 1:00 p.m.
Time:
Noon - 1:00 p.m.
Location:
Knox Center, Rockland
Location:
Knox Center, Rockland
Cost:
$50
Cost:
$50
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. 12
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 eight-session beginner-level class to increase your strength, flexibility, balance and overall sense of well-being. No previous Tai Chi experience required.
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Dates:
Mondays, January 22 - March 19 (No class February 19)
Time:
11:00 a.m. - noon
Location:
Nativity Lutheran Church, Rockport
Cost:
$50
Zumba Gold® 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 eight-week class.
Dates:
Thursdays, February 1 - March 29 (No class February 22)
Time:
5:30 - 6:30 p.m.
Location:
East Belfast Elementary School
Cost:
$50
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, South School and St. George Municipal School Unit. Please visit journeytohealth.coursestorm.com to register for a class near you!
Dance Explorers
Dancing is a universal language and a fun way for your children to get moving. In this four-week class with Katie Tranzillo, your children will have their dance passports stamped as they learn the dances of different countries and cultures around the world. Appropriate for children ages 6 to 11.
Just for Kids Yoga
Traditionally, children are introduced to yoga through stories, songs and games. Jessica Shepard, certified yoga instructor, will continue this practice in a six-week 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. Appropriate for children ages 6 to 11.
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. Appropriate for children ages 6 to 11.
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Healthy Mind & Body
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FREE CLASS: Decluttering 101 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.
Date: Wednesday, March 14
Introduction to SoulCollage®
Journey of Prayer
Dates:
Dates:
Thursdays, February 8 & 15
Time: 4:00 - 6:00 p.m. Location:
Biscone Medical Building, Belfast
Mondays, January 22 - February 5
Time: 10:00 - 11:30 a.m.
Time: 4:00 - 5:15 p.m.
Location:
Penobscot Shores, Belfast
Location:
Hutchinson Center, Belfast
Cost:
$25
Cost:
$20
Dates:
Thursdays, March 8 & 15
Dates:
Mondays, February 26 - March 12
Time: 10:00 - 11:30 a.m.
Time: 4:00 - 5:15 p.m.
Location:
Quarry Hill, Camden
Location:
Cost:
$25
SoulCollage® is an intuitive collage making process that can promote self-discovery and creativity. In this class you will learn the basics of SoulCollage® and how to continue on your own or in a group. You will select images and create one or two SoulCollage® cards to take home. With continued creation of SoulCollage® cards you can begin to expand your creativity and trust in your intuition. No previous artistic experience required.
Pen Bay Physicians Building, Rockport $20
Cost: During the long winter’s journey, we offer a course to help nurture the light within. In this three-part class, attendees will explore the role of prayer in health, well-being and strengthening the spirit. Topics will include forms of prayer, how it is different from but similar to meditation, prayer as a practice and tool, connecting to joy and meaning and more. Journey of Prayer is a non-denominational, welcoming, inclusive class. 16
FREE CLASS: Practicing Meditation
Reframe Your Mindset
Dates:
Dates: Monday, January 29
Monday, February 5
Time: Noon - 1:00 p.m.
Time: 5:00 - 6:30 p.m.
Location:
Belfast Free Library
Location:
Rockland Congregational Church
Dates:
Monday, February 12
Cost:
$10
Time: Noon - 1:00 p.m.
Dates: Tuesday, February 13
Location:
Pen Bay Medical Center, Rockport
Time: 4:30 - 6:00 p.m.
Dates:
Tuesday, February 20
Time: Noon - 1:00 p.m. Location:
Pen Bay Medical Center, Rockport
Dates:
Monday, February 26
Time: Noon - 1:00 p.m. Location:
Belfast Free Library
Whether you have never meditated or are interested in restarting your meditation practice, this class will support you. Join Health & Wellness Educator Barbara Crowley for this experiential meditation class. During this hour-long session, there will be time for practice and discussion.
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Location:
Hutchinson Center, Belfast
Cost:
$10
Dates: Tuesday, March 20 Time: 5:30 - 7:00 p.m. Location:
Sweet Tree Arts, Hope
Cost:
$10
Life and all that comes with it can be very rewarding, but it can also include stressful times. Join Joanna Calderwood, certified clinical hypnotherapist, to learn techniques to help you shift from a negative frame of mind to a more positive outlook so you can live a happier, healthier life.
FREE CLASSES The Gift of Winter
What About the Cravings?
Date: Wednesday, January 10
Date: Wednesday, January 17
Time: 6:00 - 8:00 p.m.
Time: 4:30 - 5:30 p.m.
Location:
Location:
Belfast Free Library
Winterport Library
Date: Thursday, February 22
Date: Tuesday, January 30
Time: 6:30 - 8:30 p.m.
Time: 4:30 - 5:30 p.m.
Location:
Location:
Camden Public Library
Wondering how to stay healthy and happy during our Maine winter? Join Rhonda Feiman, licensed acupuncturist and Chinese herbalist, for an evening exploring this very question. Learn how the time-tested techniques and treatment strategies of Asian medicine and the practice of Qi-gong movements can help strengthen our immune system and support our emotional and physical balance during the winter months and beyond.
Camden Public Library
Craving tobacco can be a hard thing to overcome but it must be done in order to quit successfully. Join us for an honest discussion about the aspects of a quit plan that increase your chances of quitting tobacco, including strategies for dealing with cravings and the need for support. You will walk away with tools to help you or a loved one create a quit plan when the time is right.
Yoga Nidra 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.
Dates:
Tuesdays, February 6 - 20
Time: 5:30 - 6:45 p.m. Location:
Pen Bay Medical Center
Cost:
$18
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Class Locations Appleton
Brooks
Appleton Village School 737 Union Road, Appleton, ME 04862
Morse Memorial School 27 School Street, Brooks, ME 04921
Belfast
Camden
Belfast Free Library 106 High Street, Belfast, ME 04915
Camden Public Library 55 Main Street, Camden, ME 04843
Belfast Rail Trail 501 High Street, Belfast, ME 04915
Quarry Hill 30 Community Drive, Camden, ME 04843
East Belfast Elementary School 14 Swan Lake Avenue, Belfast, ME 04915
St. Thomas’ Episcopal Church 33 Chestnut Street, Camden, ME 04843
Hannaford Supermarket 93 Lincolnville Avenue, Belfast, ME 04915
Hope
Penobscot Shores 10 Shoreland Drive, Belfast, ME 04915
Sweet Tree Arts 4 Church Street, Hope, ME 04847
University of Maine Hutchinson Center 80 Belmont Avenue, Belfast, ME 04915
Lincolnville
WCGH Biscone Medical Building 119 Northport Avenue, Belfast, ME 04915 WCGH Orthopedic & Sports Physical Therapy Center 163 Northport Avenue, Belfast, ME 04915
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Lincolnville Central School 523 Hope Road, Lincolnville, ME 04849 Lincolnville Community Building 18 Searsmont Road, Lincolnville, ME 04849
Northport
St. George
Edna Drinkwater School 56 Bayside Road, Northport, ME 04849
47 Main Street Studio 47 Main Street, St. George, ME 04860
Rockland
St. George Municipal School Unit 65 Main Street, St. George, ME 04860
Knox Center 6 White Street, Rockland, ME 04841
Winterport
Rockland Congregational Church 180 Limerock Street, Rockland, ME 04841
Winterport Memorial Library 229 Main Street, Winterport, ME 04496
South School 30 Broadway, Rockland, ME 04841
Rockport Camden Hills Regional High School 25 Keelson Drive, Rockport, ME 04856 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
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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 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.
Worksite Wellness Pen Bay Medical Center Waldo County General Hospital
For more information about our Worksite Wellness services, please contact Vikki Swan at 921-3963.
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Picker Family Resource Center 756 Commercial Street Rockport, Maine 04856