Archive for the ‘Prevention and Wellness’ Category

Surviving the Holidays

Tuesday, December 22nd, 2015

What’s not to love about viewing the twinkling Christmas lights, caroling, smelling Christmas cookies baking, building a gingerbread house, and witnessing the look of pure glee when our children see what Santa has brought them? For many, the holidays are a time of stress, hassles, aggravation, and even loneliness and isolation. How can we move in the direction of “Peace of Earth” and “Goodwill towards all”?

Here are my top ten tips for reducing holiday stress:

1. Identify your holiday stressors: What holiday events or situations trigger feelings of stress? Is your holiday stress caused by internal or external factors? External examples might include office parties, crowded stores, family dinners, or traveling. Internal examples could include high self-expectations, self-induced pressure to entertain, or high standards for decorating your home, making the “perfect” meal, or hosting the “perfect” party. If you can recognize your common triggers, you can disarm them before they lead to a meltdown.
2. Recognize how you deal with stress. What behaviors do you use to cope with stress (overeating, smoking, etc.)? Is this a crutch you use year round or specifically during the holidays? You can learn to deal with your stress in practical ways. How about practicing deep breathing, exercising, or writing in a journal?
3. Change one unhealthy habit at a time. For example, if time management is an issue, learn to plan ahead. We all know that the holidays tend to require a great deal of time, why not prepare? Do as much as you can ahead of time. 4. Learn to delegate. Does it really matter who

4. Learn to delegate. Does it really matter who does a task as long as it gets done? We all like to think our way is the right way, but let’s face it, there are only 24-hours in a day and we can’t always do it all ourselves. How about sharing the responsibilities? I know my husband won’t wrap the gifts to my liking, but he could help tidy the house. 5. Set a budget and stick to it! With all the marketing ploys in play during the

5. Set a budget and stick to it! With all the marketing ploys in play during the holidays, it’s easy to get caught up in the moment. When the credit card bills follow in January, you may be hard pressed to find
that same holiday cheer.
6. Simplify things. If you’re cooking a holiday meal, how about if you prepare the turkey and let all your guests shine by bringing their own specialty dishes? Consider re-thinking your holiday traditions. Are there certain one’s you no longer enjoy? If so, cross them off your list. Getting in the holiday spirit doesn’t have to be complicated. It could be as easy as turning on some nostalgic Christmas music or making your
favorite wintertime drink like hot mulled cider.
7. Prioritize. Whether it’s the invitations you plan to accept or your to-do list, prioritizing to figure out what’s truly important to you can help reduce your stress levels. If you don’t feel right saying no to a party, could you make a brief appearance instead?8. Laugh! Stay in touch with your true emotions. If you’re not feeling festive,

8. Laugh! Stay in touch with your true emotions. If you’re not feeling festive, especially if you’ve lost a loved one or have had a family change such as divorce, let yourself grieve the loss. Keep old traditions alive, but be open to new ones too.
9. Take care of yourself. Exercise, eat healthy, and rest! While your holiday to-do list may be lengthy, don’t let it cut from your needed sleep time. Not only is sleep important for our overall health, it’s also important for your own enjoyment (as well as those around you). How are you going to take pleasure in that holiday party you worked so hard preparing for if you’re lacking energy? Take downtime to relax, even if it’s only for a short while.
10. Get Real! Set realistic expectations. When we dream of the holidays, we tend to romanticize our memories making them impossible to re-create. Spills, squabbles, and other blunders are an inevitable part of the holiday season.

 

Most of all, remember to just have fun and take heart in knowing the holidays only happen once a year!

 

jen smith croppedJennifer Smith holds a master’s degree in exercise science and health promotion, a bachelor’s degree in Sports Medicine with a concentration in nutrition and a minor in education, and is a nationally certified personal trainer, group exercise instructor, speed coach, and tobacco cessation helper.

Tips to Survive the Holidays without the Weight Gain – Winter 2016

Tuesday, December 22nd, 2015

This time of year can be especially hard to maintain a healthy diet, but with a little due-diligence, it can be done! First and foremost, it’s important to establish a foundation of moderation –not deprivation. Spend your calories wisely. Don’t completely cut out your favorite high-fat, high-sugar traditional holiday foods. Instead, be selective and opt for smaller portions of those foods you really enjoy. Eat slowly, savoring every bite. After filling your plate with healthier options, sample those items that have piqued your curiosity. Although, if you don’t like it, don’t eat it. Eating an additional 250 calories per day over 10 weeks will promote a 5-pound weight gain! So, when deciding to munch on chocolates at work, skip the extra helping at dinner.

When shopping, pre-plan several quick,  healthy snacks and have them readily available, forgoing the food court at the mall and fast food restaurants. If this sounds like too much of a hassle, you can still plan
ahead. How about a veggie sub on whole grain bread from one of the sandwich shops with a water?

Learn to say, “No, thank you” –firmly, but politely, of course. If Aunt Fran is pestering you and Granny keeps putting foods in front of you that she lovingly baked, try saying something like, “No. Thank you. Everything was delicious, but I can’t eat another bite.”

Don’t skip breakfast. Start your day with a whole-grain, high-fiber or high-protein breakfast. It will jumpstart your metabolism and help maintain your satiety, so you will consume fewer calories during the
rest of the day. My favorite is a veggie omelet.

Never go to a party hungry. Don’t save up or bank calories because you are going to a holiday social later that day. Instead, eat smaller, lighter meals and snacks consistently. You might opt for
a salad, light soup, or fruit before leaving home.

Use a small plate when going to a holiday social event. This will help you limit how much you put on it. If you are sampling foods, check out the entire buffet table before filling your plate. This way you can
make sensible choices. Keep the half your plate should be covered with veggies and fruits rule in mind and try to select only those favorite special foods leaving standard fare like chips and pretzels behind.

Avoid temptation. Stand as far away from the buffet table as possible, so you’re not tempted to constantly nibble. Focus on socializing instead. Catch up with friends and family you haven’t seen lately. If your break room at work is filled with holiday goodies, plan an alternate route or to frequent it less often.

Offer to bring a delicious, healthy, low-calorie dish to holiday parties, so you know there’s at least one nutritious item for you to eat. Plates of raw veggies and whole-grain pretzel sticks to dip in hummus or
fruit with yogurt dip are great snacks.

Watch your beverages. Alcohol is more calorie dense than both carbohydrates and protein. You get 7-cal for every gram consumed –almost as much as fat. So go light on the alcoholic drinks, which tend to be popular at holiday events—maybe have a glass of sparkling water, hot-mulled cider, or some other non-alcoholic beverage in between that glass of wine or cup of eggnog. Calories from beverages can
contribute up to 25% or more of your daily energy needs. How about opting for “mocktails” with 100% juice and seltzer water and diluting your eggnog with skim milk?

Change your ingredients. Choose lower-fat and lower-sugar recipes for dishes this year. Opt for low-fat or skim milk in recipes that call for heavy cream. Choose low-fat cheese or fat-free dairy alternatives, and a heart-healthy spread to use in baking, on vegetables, and in mashed potatoes, rather than butter.

Increase your fruit & vegetable intake. How about aiming for 5 or more a day? Fruits and veggies are nutrient dense and rich in fiber, vitamins, & minerals, so they fill you up and curb cravings for other, not so healthy foods.

Keep a food diary. Keeping track of what you are eating is a good way to recognize what your food habits are and curb how much you eat. 

Last but not least, EXERCISE! Exercise is more essential than ever this time of year. Not only does it burn calories but also it decreases stress, which for many can lead to overeating. So, keep moving. Try a nice long walk after a meal to check out the holiday lights and decorations in the neighborhood.

Remember, taking care of yourself is one of the best gifts you can give you & your
family this season! 

jen smith croppedJennifer Smith holds a master’s degree in exercise science and health promotion, a bachelor’s degree in Sports Medicine with a concentration in nutrition and a minor in education, and is a nationally certified personal trainer, group exercise instructor, speed coach, and tobacco cessation helper.

Get Fit for Fall – What’s the Best Exercise for Me?

Tuesday, November 3rd, 2015

The best exercise is the one that you will do. Walking is considered one of the top choices because it’s simple, safe, and requires no equipment except for a good, supportive pair of sneakers.

Brisk walking is great for burning calories and for overall cardiovascular health. Plus, walking regularly can:

  • Decrease your risk of chronic illnesses such as heart disease, stroke, certain cancers, and type 2 diabetes
  • Decrease your blood pressure and blood sugar levels
  • Improve your mental well-being
  • Decrease your risk of osteoporosis
  • Decrease your body fat

Best practice is to start slow, gradually increasing your time and pace over an extended period. As you become accustomed to walking more, your eventual goal should be to aim for 30 minutes a day and a total of 150 minutes a week; however, even if you’re only able to walk a short while, don’t get discouraged, as any amount of exercise is better than none!

Pictured Bob Poirier and Marc McPheters jogging next to Rick Dodge, Gert Chasse, Elaine Freeman, Normand Demers, and Grace Trainor as they all participate in HealthSteps' Walk-Jog class conveniently located at the beautiful indoor track at Bates College.

Pictured Bob Poirier and Marc McPheters jogging next to Rick Dodge, Gert Chasse, Elaine Freeman, Normand Demers, and Grace Trainor as they all participate in HealthSteps’ Walk-Jog class conveniently located at the beautiful indoor track at Bates College.

If you find the dark, cold weather deters your exercise regimen, HealthSteps offers a class called Walk Jog that takes place on Bates’ indoor track. You decide whether you want to start right off on your own or walk with the group. If the group is what you choose, a light warm up will take place followed by a walk. Once the time is up for walking, a small strengthening, cool down, and stretching session ends the class. In this 50 minute class, your 30 minutes of daily exercise is more than done!

Hear it from our very own dedicated walkers…

At 88 years old participating in HealthSteps was the best investment in my health that I could have ever made.” -Normand Demers

I have been jogging for over 30 years but would not do so outside in the winter months because of the weather. Treadmills were not an option. Fifteen years ago I was introduced to the HealthSteps program, which was a real God send since I can now use the Bates College 200m (1/8 mile) track. This track has a Mondo 8 surface, which is the same surface as used on modern day Olympic tracks and very easy on my aging joints.” –Richard Houle

In addition to Walk Jog classes, HealthSteps offers a wide range of other classes with the core membership fee. For more information or to register, call HealthSteps at 777-8898 or visit us on the web at: www.stmarysmaine.com. Preregistration for all programs is required. Call today and start your way to a new healthy lifestyle in which you will feel better, have more energy, meet great people, and enjoy exercise even more!

 

Join us for Aquatic Fitness

Monday, August 17th, 2015

Some of the best exercise you can get is in the water. There are two ways that are most common, swimming and aqua aerobics. Both fall into the category of aerobic physical activity. Two and a half hours of aerobic activity a week is recommended for multiple health benefits including preventing and improving chronic illnesses. What better way than to enjoy that time in a pool? St. Mary’s HealthSteps offers both open lap swimming and Aquatic Fitness classes.

Lap Swim

Swim at your own pace and enjoy this individualized form of exercise in the 25-meter, 8-lane pool.

Wednesdays, 6:05-7:00 AM; Mondays and Fridays, 6:05-7:30 AM (Beginning Oct. 30, Mondays and Fridays change to 6:30-7:30 AM); Tuesdays and Thursdays, 6:05-7:00 AM, (Tuesdays and Thursdays available until Oct. 29)

Aquatic Fitness

HealthSteps members enjoy a refreshing water-based workout! Front row (L to R): Sheila Sylvester, Janet Irish, Louella Hood  Second Row: Helen McNelly, Dick St. Pierre  Third Row: Joyce Richmond

HealthSteps members enjoy a refreshing water-based workout! Front row (L to R): Sheila Sylvester, Janet Irish, Louella Hood
Second Row: Helen McNelly, Dick St. Pierre
Third Row: Joyce Richmond

Join us for a great workout that’s easy on your joints using the water as resistance!  While swimming skills are not needed, a comfort level in both deep and shallow water is important.

Wednesdays, 6:05-6:55 AM; Mondays, Fridays, 6:30-7:15 AM

Open lap swim offers members an individualized form of exercise where they can choose their own pace. Whether you’re an Olympic swimmer or a doggy paddle expert, the pool is open to you for your aerobic exercise needs.

Aquatic fitness classes, on the other hand, are a social group activity. No swimming skills are required but feeling comfortable in deep water and shallow water while wearing a floatation belt is important.

Aquatic exercise provides many benefits including allowing for an increased range of motion, greater muscle resistance, and less impact on joints, which decreases participants’ chances of an impact injury. The following is what some of our aquatic exercise fans have to say about it.

“Going to my water aerobics class in the morning not only starts my day off right with exercise, but I also enjoy seeing my friends there!” -Janet Irish

I’m so glad I joined HealthSteps over 15 years ago. The water aerobics class is perfect for exercising without undue stress on my arthritic joints.  – Sheila Sylvester

In addition to aquatic fitness and lap swimming, HealthSteps offers a wide range of other classes with the core membership fee.

For more information or to register, call HealthSteps at 777-8898 or visit them on the web at www.stmarysmaine.com. Pre-registration for all programs is required. Call today and start your way to a new healthy lifestyle in which you will feel better, have more energy, meet great people, and enjoy exercise even more!

 

Lose with Me!

Friday, August 15th, 2014

Want to lose some weight? Don’t go it alone, let HealthSteps, an award winning health education and exercise program, help you. Join them for Lose with Me! a 12-week session focused on helping you obtain and maintain a healthy lifestyle.

Classes are taught by Jennifer Smith and include goal setting to get you started, exercise planning to get you moving, nutrition education to ensure you eat well, food journaling to keep you on track, and peer support to keep you motivated! If you’re looking to lose weight as a part of building a healthier lifestyle for you and/or your family then, Lose with Me! is the program for you!

Class Time: Wednesdays, 12:00 pm – 12:30 pm
September 17 – December 3
Location: Saint Hyacinth Conference Room, 96 Campus Ave., 2nd Floor
Cost: $99
Registration Required 777-8898

HealthSteps is part of the Prevention & Wellness Services offered through St. Mary’s Health System.

Call today and start your way to a new healthy lifestyle in which you will feel better, have more energy, meet great people, and enjoy exercise even more! For more information or to register, call HealthSteps at 777-8898 or visit them on the web at: www.stmarysmaine.com

Instructor Jennifer SmithJennifer Smith holds a master’s degree in exercise science and health promotion, a bachelor’s degree in Sports Medicine with a concentration in nutrition and a minor in education, and is a nationally certified personal trainer, group exercise instructor, speed coach, and tobacco cessation helper. Jennifer will help you review your eating behaviors and will instruct you as to how your eating habits affect your metabolism. She will teach you the skills you need including reading food labels, meal planning, portion control, and more to keep you eating healthy beyond the 12-week program. She’ll also help you to identify your barriers to exercise, to brainstorm strategies to overcome such obstacles, and to set goals beyond the 12-week program.

St. Mary’s Commit to Get Fit Challenge

Monday, February 17th, 2014

St. Mary’s Health System proudly invites you to participate in our inaugural Commit to Get Fit Challenge walk/run on Saturday May 3, 2014.    The health and well-being of our community is at the forefront of all that we do.  Fitness is an integral part of building a healthy community, so we will be hosting a 3K walk and 5K/10K run (along with great activities for the kids!) at our Medical Building in Auburn. The journey to a healthy life is built on hard work, commitment, and determination, let St. Mary’s be part of your journey.  Join us on May 3, 2014.  Register here   https://runsignup.com/Race/ME/Auburn/CommitToGetFitChallenge.

Commit to Get Fit Challenge

St. Mary’s Offers Health Screenings for Heart Month

Friday, January 25th, 2013

Cardiovascular disease is any disease that affects the heart or blood vessels, such as a heart attack or stroke. Are you at risk? Knowing and managing your risk factors is a vital action to prevent a cardiac event.

Risk factors that can be changed and/or managed are physical inactivity, overweight/obesity, tobacco use, high cholesterol, high blood pressure and diabetes.

Since February is Heart Disease Awareness Month for Women we’d like to remind you that:
– Heart disease is the number 1 killer of women
– Heart disease causes 1 in 3 women’s deaths each year, killing approximately 1 woman each minute
– An estimated 43 MILLION women in the U.S are affected by heart disease.
– 90 percent of women have 1 or more risk factors for developing heart disease

Prevention is key! You can know your numbers by scheduling a Take Charge! Health Screening for the month of February. Take Charge! is a quick and easy screening that includes: A written health risk assessment (HRA), height, weight, blood pressure, BMI, total cholesterol testing, HDL, LDL, triglycerides, and blood glucose (blood sugar). As part of the program, you will receive a personalized review of your results and health risks that will be explained to you by an exercise physiologist followed by health education.

Please call Prevention & Wellness at 777-8898 to schedule your screening. These screenings are open to everyone and cost $35.

St. Mary’s is also encouraging everyone to Wear Red on Friday, February 1, 2013 to raise awareness of heart disease.

HealthSteps Winter 2013 Sprecialty Classes

Friday, January 4th, 2013

HealthSteps is an award-winning health education and prevention program for adults that focuses on the whole person – body, mind, and spirit.

HealthSteps offers a wide range of classes with the core membership fee as well as a variety of specialty classes, including:

Gentle Exercise
This class is designed for those with arthritis, recovering from cancer or any other individual who desires to improve range of motion, strength, posture, balance, and coordination.
Tuesdays, Thursdays, 9:15-10:00am
Jan 28 – Feb 28
Location: d’YP Resident Dining Room, 102 Campus Ave, 2nd Floor
Cost: $24

Lose with Me!
A 12-week weight loss session focused on helping you make healthier lifestyle choices. Classes include goal setting, exercise recommendations, nutrition education, and peer support.
Wednesdays, 12-12:30pm Instructors: Jamie Pepin, MS RD
& Jennifer Smith, MS
Session 1: January 9 – March 27
Location:
WorkMed Conference Rm Auburn Medical Bldg,
15 Gracelawn Road
Cost: $99

Lose with Me! Part 2
A 6-week follow-up to Lose with Me! focused on helping you make healthier lifestyle choices including receiving additional guidance, maintaining accountability, and receiving peer support. Classes are held every other week.
Tuesdays, 12-12:30pm
Leader: Jennifer Smith, MS
January 15 – March 26
Location: WorkMed Conference Rm Auburn Medical Bldg, 15 Gracelawn Road
Cost: $29

Qigong & T’ai Chi
This class combines a short form of T’ai Chi based on the Sun Style family, which is excellent for health, balance, circulation, and over all well-being.

In this class, you will also visualize and activate Qi, our life force, as over the years we tend to deplete our Qi, which causes us to feel tired, anxious, worried and somewhat sluggish.
Tuesdays, 5:30-6:30pm
Instructor: Jason Grundstrum-Whitney
January 15 – February 12
Location: Chase Hall, Bates College, Campus Ave
Cost: $40

Racquetball
Specific time slots are available for registration Mon-Fri on the hour for an hour 6am-noon.
Cost: With Core HealthSteps Membership, $20 for the entire winter/spring session

Without Core Membership:
1-hour, 1x/week = $95
or 1-hour, 2x/week = $152

Senior Fitness
This one-hour class is a safe, fun, and effective workout! Included are a warm-up, cardiovascular component, resistance training, balance, and flexibility exercises.
Mondays, Wednesdays, Fridays,
9:15-10:15am or 10:30-11:30am
Jan 21 – Feb 22
Location: d’YP Resident Dining Room, 102 Campus Ave, 2nd Floor
Cost: $32

Tennis
Specific time slots available for registration Mon-Fri 6am-10am.
Cost: With Core Membership, $20 for the entire winter/spring session

Without Core Membership, $144

Tobacco Cessation Counseling
Single Session: $45
This is a great option for a self-motivated person who simply needs the resources to stop smoking.
Multi-Session (3): $125
With a smoking cessation coach, set a quit date and work through the quitting process. Many find the additional support to be a great advantage to their stopping the use of tobacco.

Yoga for Flow Series
Mixed-level flow class that is open to new and experienced students. This class is an excellent way to have fun while improving your overall health, well-being, strength, flexibility, and posture. You will learn a range of exercises and yoga poses that will help to relieve muscle tension, stress, and aches and pains. Look and feel your best!
Mondays, 5:30-6:30pm
Jan 7 – Feb 11
Location: Lepage Large Conference Room, 99 Campus Avenue, Lewiston*
Cost: $75
*Room Changes: 1/28 – Bank of America Room, Women’s Health Pavilion

HealthSteps is part of the Prevention & Wellness Services offered through St. Mary’s Health System.

Call today and start your way to a new healthy lifestyle in which you will feel better, have more energy, meet great people, and enjoy exercise even more! For more information or to register, call HealthSteps at 777-8898 or visit them on the web at: www.stmarysmaine.com. Registration for all programs is required.

Eat a Rainbow of Fruits and Vegetables for Better Health

Tuesday, October 9th, 2012

Scientists are frequently reporting new health benefits associated with consuming fruits and vegetables. Eating more fruits and vegetables is an important goal. Nutrition research shows that colorful vegetables and fruits contain essential vitamins, minerals, fiber, and phytochemicals that your body needs to promote health and help you feel great. Accordingly, eating a variety of different colors of fruits and vegetables every day is a great way of meeting this goal. Colors you should be sure to include in your diet daily are:

Blue/purple

Blues and purples not only add beautiful shades of tranquility and richness to your plate, they add health enhancing flavonoids, phytochemicals, and antioxidants, such as anthocyanins, vitamin C, folic acid, and polyphenols. These nutrients help your body defend against cancer, reduce the risk of age-related memory loss, help control high blood pressure, and reduce the risk of diabetes complications and heart attacks.

Green

Not only do green vegetables look great and taste wonderful, they are also rich in the phytochemicals (like lutein, zeaxanthin, and indoles) and essential vitamins (folate), minerals, and fiber that keep you healthy. These nutrients protect your eyes, and may reduce the risk of cancerous tumors.

White

White fruits and vegetables vary from sweet to strong. Vegetables from the onion family, which include garlic, chives, scallions, leeks, and any variety of onion contain the phytonutrient allicin. Research is being conducted on allicin to learn how it may help lower cholesterol and blood pressure and increase the body’s ability to fight infections and cancer. Indoles, sulfaforaphanes, and phytonutrients in cruciferous vegetables like cauliflower may also inhibit cancer growth.

Yellow/Orange

The colors of the blazing sun are a must have in your daily diet. Yellow and orange vegetables and fruits contain beta-carotene (which turns into vitamin A), vitamin C, vitamin E, folate (a B vitamin), and bioflavonoids. Research shows that these nutrients reduce the risk for cancer and heart attacks, boost immunity, help maintain good vision, and strong bones/teeth/skin.

Red

When you add deep reds or bright pinks to your daily diet, you are also adding powerful antioxidants called lycopene and anthocyanins. Diets rich in these nutrients are being studied for their ability to fight heart disease, diabetes, high blood pressure, Alzheimer’s disease, as well as skin, breast and prostate cancers.

How are you doing? Can you think of ways you could add some color to your plate?

HealthSteps at St. Mary’s Regional Medical Center Announces its Fall Core Classes

Tuesday, September 4th, 2012

Pictured Rick Dodge, Gert Chasse, Elaine Freeman, Normand Demers, and Grace Trainor participate in HealthSteps' Walk-Jog class conveniently located at the beautiful indoor track at Bates College.

HealthSteps is part of the Prevention & Wellness Services offered through St. Mary’s Health System. HealthSteps is an award-winning health education and prevention program for adults. At HealthSteps you will get a program that meets the needs of the whole person – body, mind, and spirit.

HealthSteps has a wide range of classes with the core membership fee including:

MULTIPURPOSE ROOM

CARDIO MIX

This is a great class for people who get bored with exercise! Try everything from step to circuits for a fun calorie burning class.

Mondays, Wednesdays, 7:45-8:15am

 

CORE STRENGTH
Enjoy a great abdominal and lower back workout to help increase core strength and stability.

Tuesdays, Thursdays, 8:00-8:30am

TIME TO STRETCH

Enjoy a full body stretch for relaxation, peace of mind, and an increase in flexibility.

Mondays, Wednesdays, Fridays, 8:15-8:30am

TNT (TONE -N-TIGHTEN)

This weighted workout focuses on total body strengthening. It’s also a great way to increase your metabolism!

Mondays, Wednesdays, 7:00-7:45am

Mondays, Wednesdays, Fridays, 12:10-12:45pm

X-TRAIN INTERVAL

Alternate between bouts of high and low intensity exercises for a calorie blasting class.

(Please note: low impact options will be provided for all exercises.)

Fridays, 7:15-8:15am

YOGALATES ON THE BALL

Join us for a fusion of yoga and Pilates on an exercise ball to improve coordination and increase flexibility and strength.

Tuesdays, Thursdays, 7:15-8:00am

ON THE TRACK

WALK JOG

Enjoy the indoor track at your own pace. Includes an optional group warm-up, strengthening, cool-down, and stretching.

Mondays, Wednesdays, Fridays, 6:05-6:55am

IN THE POOL

LAP SWIM

Swim at your own pace and enjoy this individualized form of exercise in the 25-meter, 8-lane pool supervised by a certified lifeguard.

Mondays, Wednesdays, Fridays, 6:05-7:30am*;

*Beginning Oct. 29, 6:30-7:30am

Tuesdays, Thursdays, 6:05-7:00am** and 11:00-12:00pm;

**Tues/Thurs 6:05am swim time available until Oct. 25, 2012

AQUATIC FITNESS

Join us for a great workout that’s easy on your joints using the water as resistance! While swimming skills are not needed, a comfort level in both deep and shallow water is important.

Mondays, Wednesdays, Fridays, 6:30-7:15am

Tuesdays, Thursdays. 11:00-11:45am

Core classes are held in the beautiful Bates College Merrill Gymnasium. Classes run from September 5 – December 14, 2012. The cost of a core membership, which includes unlimited access to all of the above classes, is $112.00. Monthly and weekly rates are available as well.

HealthSteps core classes take place in the morning, so you can exercise before you start your day. All instructors are certified and ready to take you through a safe and productive workout no matter what your fitness level. Call today and start your way to a new healthy lifestyle where you will feel better, have more energy, meet great people, and enjoy exercise even more! For more information or to register, call HealthSteps at 777-8898 or visit them on the web