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Sanford Community Adult Education

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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.


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.

Barre with Jazmin


with Jazmin Jade

Calendar Next available session starts Nov 6, 2023 at 4 pm, runs for 4 weeks

Barre is inspired by ballet, Pilates, and yoga.  This class will get your heart pumping to help build long lean muscle tone, sculpting the whole body.  Yoga stretching will be inserted between peak working sessions allowing you to lengthen muscles right after reaching the shaking point, so come sculpt your body in this sweat and shake barre class!

Oracle Card Reading Class - Advanced


with Nancy Allard Jusseaume

Calendar Next available session starts Nov 9, 2023 at 6 pm, runs for 2 weeks

This class aims to develop your confidence in card reading skills with more advanced card spreads.  In this class, we will cover 5+ spreads as well as a multiple deck 12-month spread.  Bring your own deck or borrow one of mine during the class session.

There is a $10 materials fee for a deck of oracle cards

The Power of Kindness: Change Your Life; Change Your World


with Jeff Edelstein

Calendar Next available session starts Nov 13, 2023 at 6 pm, runs for 3 weeks

Kindness is a superpower that all of us have, and during the holiday season it’s especially important to bring more kindness to our lives and our communities. We will explore how “intentional acts of kindness” can transform our friendships, relationships, families, workplaces, schools, and politics through the creation of “personal kindness practices” as well as collective acts of community kindness that are fun, creative, and meaningful. Students will have the chance to experiment with their kindness practices between sessions. We’ll discuss ways to support each other in rising to our kindest selves, and explore a variety of inspiring readings, films, and talks. 

Yes, You Can Quit! Smoking/Vaping Cessation Program Using Modern Self-Hypnosis


with Carolann Cliche

Calendar Next available session starts Nov 14, 2023 at 6 pm, runs for 1 week

This class is ONLINE - ZOOM.

Learn modern self-hypnosis with a step-by-step guide to mind-body techniques that anyone can use to be hypnotized.  Guided self-hypnosis is easier than you think it literally reverses the stages the brain used to create the habit of smoking…thus eliminating it!  The course teaches you the basics of modern self-hypnosis, 2 different mind-body techniques, a professionally written hypnosis audio recording script you can customize to fit your needs, and how to use powerful hypnotic suggestions to change smoking habits and eliminate withdrawal symptoms, anxiety, and weight gain worries.  This smoke/vaping cessation program is a proven success used in my private practice to help people quit smoking since 1998.  Once you learn the skill of self-hypnosis you can use it to achieve many other goals in life. 

INCLUDES: 45pg Ebook "Successfully Stop Smoking in 14 Days' step-by-step guide to techniques with a sample hypnosis audio script and daily action plan. 

BONUS:  a 30-minute hypnosis-guided imagery session by master hypnotist Carolann Cliche to jumpstart quitting!  (you can record the session and use it at home).

Taming the "To Do" List


with Jill Braceland

Calendar Next available session starts Nov 27, 2023 at 6 pm, runs for 1 week

Identify techniques that will help you organize your personal time. Suggestions offered include prioritizing, creating the "To Do" list, and underestimating time. Tips on how to stop procrastination, and being overwhelmed will also be discussed.


Christmas Wreath or Kissing Ball


with Elizabeth Goody

Calendar Next available session starts Dec 18, 2023 at 6 pm, runs for -3 weeks

Come make a holiday wreath or kissing ball with fresh greens, pinecones and learn to make a beautiful bow. Other decorations are available.  

There is a materials fee of $30 for wreath or kissing ball materials.


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