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Sanford Community Adult Education

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Exercise & Outdoor Fun

in Personal Enrichment

Women's Health Series


with Carole Freeman

Calendar Next available session starts Oct 16, 2023 at 6 pm, runs for 3 weeks

There are five classes in this session.   This class is an online ZOOM.

You will learn how breathing is different for women and why it matters, how to manage pain and stress through breathing techniques, how female sex hormones influence your breathing and health, how to prevent and treat pelvic floor dysfunction, and how to cope with menopause symptoms.  This class will empower you to take charge of your health and well-being by understanding and improving your breathing habits.

10/16/23 - Yes, Breathing is different for women

The field of science and research has predominantly focused on male subjects. However, gender differences do affect breathing control and vulnerability to illness.  Women recover faster from hypoxia and respond differently to sleep apnea and heart rate variability.  The time for investigating respiratory health in 2,000 men and only 29 women has passed.

Topics:  What is dysfunctional breathing?  Sleep-disordered breathing.  Anxiety Disorders.  Women's Hormones and sports, Asthma.

10/18/23 - Conditions and Breathing in Women.

This perception differs depending on the concentration of sex hormones in the body, and dysfunctional how to build Respiratory muscle strength.  How to breathe for optimal endurance.  Reduce shortness of breath when active; What most people do wrong when exercising.  Why are you fatigued?

Topics:  Fibromyalgia, Back pain, TMJ, Migraines.

10/23/23 - Female sex hormones

Women with PMS have a higher-than-normal sensitivity to CO2 perhaps caused by progesterone, resulting in "pronounced hyperventilation" and that the hyperventilation is responsible for PMS symptoms.  That same over-breathing contributes to anxiety and can derail our stress management strategies.

Topics:  PMS and hyperventilation.  How female hormones complicate stress management strategies.  How to have deeper sexual orgasms.  Anxiety during and after pregnancy.  Infertility and breathing.

10/25/23 - Pelvic Floor Dysfunction

The pelvic floor muscles and respiratory diaphragm are structurally and functionally connected by fascia and muscles that control urine flow.

Topics:  The connection between the breath, pelvic floor function, and sacroiliac joint stability.  Why do I pee when I sneeze or cough?  How to strengthen pelvic floor muscles with Kegal exercises and stop urinary leakage.  How back pain and breathing difficulties related to pelvic floor dysfunction.  How breathing coordinates with the pelvic floor to stabilize posture and improve core strength.

10/30/23 - Managing Menopause

Women who smoke enter menopause about a year and a half earlier than those who don't.  This already points to an obvious link between menopause and overall well-being and more specifically, respiratory health.

Topics:  Impact of Hormone replacement therapies on the breath.  Onset of Asthma.  Osteoporosis.  Slow deep breathing and menopause symptoms.


TAI CHI-Fall Prevention-Extension Movements


with Dennis Fallo

Calendar Next available session starts Oct 17, 2023 at 10 am, runs for 6 weeks

Continue with the next six lessons using Sun style Tai Chi designed for folks who have completed the Basic Core Movements.  These contain a natural progression by Dr. Paul Lam and will help increase focus, balance, flexibility, and fall prevention.  Please wear loose clothing and flat-bottom footwear suitable for exercise.  Prerequisite:  Basic Core Movements.  Instructor Dennis Fallo is a certified instructor through the Tai Chi for Health Institute founded by Dr. Paul Lam, M.D.

Women's Health and Fitness 101


with Carole Freeman

Calendar Next available session starts Oct 17, 2023 at 6 pm, runs for 2 weeks

There are four classes in this session.   This class is an online ZOOM.

or women of ALL fitness levels and ages who want to regain their energy and stamina, be more active, and enjoy life. Because women are different hormonally and anatomically, they benefit from different strategies and training.  For example, women's lungs and airways are smaller than men's of the same size.  Smaller airways create air turbulence which can make it harder to breathe during exercise.  After the 4 Zoom classes, the students are invited to join a Facebook community if they wish to for continued resources and group support.  Carole will continue to be available to encourage, interact with and answer questions until the end of the year.  

10/17/23 - The Ins & Outs of Optimal Breathing

What if you're breathing all wrong?  Establishing a starting point.  How to calm your breathing when you feel short of breath.  How to increase oxygenation to the body and brain.  The impact of hormones on your training;  What most people do wrong when exercising.  How to tell if your diaphragm is working for you, or against you.

10/19/23 - Respiratory Muscle Strength Determines Endurance

How to build Respiratory muscle strength.  How to breathe for optimal endurance.  Reduce shortness of breath when active; What most people do wrong when exercising.  Why are you fatigued?

10/24/23 - New Rules For Cardio and Stamina

 Reduce the risk of injury. Improve oxygenation to muscles and brain.  Reduce load on the heart.  Improve the body's ability to burn fat.  What happens when people "Hit the Wall."  How important is stretching?  Reversibility, use it or lose it.

10/26/23 - Core Strength Training

The Concept of "Core Strength" (doing more sit=ups) misses the true foundation of Core Stability: the breath.

How optimal breathing will improve balance?  How your posture affects your core strength and stability.  The importance of core strength.  How to build core strength without hurting your back.  How your breathing pattern determines spinal and pelvic stability.  Tracking your 10-week journey.

Yin Yoga


with Jazmin Jade

Calendar Next available session starts Nov 6, 2023 at 5:30 pm, runs for 6 weeks
1 additional session

Reset your day with quiet evening flow with Jazmin. This class begins with centering the mind, followed by poses that will help you wind down from your day, releasing tension in your body. You will stay low to the floor and work into longer holds to give you the space to reconnect with your breath and quiet the mind. Wear comfortable clothing, bring a yoga mat and a water bottle! Optional Blocks and Blanket. No class 2/22 4/19

Hula Hooping 101


with Jazmin Jade

Calendar Next available session starts Dec 19, 2023 at 5 pm, runs for 1 week

Join Jazmin for this 90-minute workshop and learn how to dance with a hula hoop! Discover the basics of hula hooping, both on and off the body, all while incorporating dance moves, giving basic hula hooping your own personal style and flair. Hooping is a great low-impact cardio workout with lots of health benefits. Hooping is known as movement meditation and a movement of self-expression. Leave this class feeling joy because of all of those boosted endorphins, and with a couple of cool new party tricks to show your friends and family! Hula hoops will be available for purchase at the workshop. Wear form-fitting clothing, and be sure to bring a water bottle. 

Can buy hula hoops from the instructor from $25 - $50.

Yin For Athletes


with Jazmin Jade

Calendar Next available session starts Dec 20, 2023 at 5 pm, runs for 1 week
1 additional session on Jan 10, 2024

Yin Yoga is the ultimate recovery tool that every athlete needs to know about!  In this workshop, passive poses are held for 2 - 4 minutes with the aim to exert as little muscular effort as possible and work with gravity to release deeply held tension.  The main goal for Yin for Athletes are improving flexibility and accelerating recovery.

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