RIPPLES AND WAVES BLOG

Things learned while under a stay-at-home directive...

4/21/2020

The drain holes in a pair of old water shoes let the mud IN when using them for gardening.
There are 12 steps one way from the office to the kitchen.
There are 113 steps round trip to the mailbox.
The cat is not fond of being used as a weight for strength training.
Walking the neighborhood is more fun than Pinterest for getting home improvement do's and don'ts
All those bandannas from my hippie days I kept not throwing away have finally come in handy again
A two-story house works like a step machine
My car is getting 3 weeks to the gallon
I decided to practice the art of unnecessary snacking. My husband says I need more practice.

What have you learned? Share your stay-at-home observation. Let's keep this going until classes start up again. We are all in this together and need each other's support.

What have you learned? Share your stay-at-home observation. Let's keep this going until classes start up again. We are all in this together and need each other's support.

NEW KEEP IT WALKING VIDEO...https://www.youtube.com/watch?v=ZaBB5Ri1EKo

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LET'S MOVE..KEY WEST CHALLENGE

3/28/2020

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If Greetings from, oh yes, that would be HOME!
This is such an incredible time for everyone. I keep picturing everyone in my classes and miss you all. As you are aware, we are trying to put some video's up on you tube and in some small way contribute to positive activities and your health.
WHY KEY WEST?
History of OUR ANNUAl KEY WEST RIDE...
This would be our 7th year that the Aqua Spinning classes watch virtual slide while spinning. The shows take them from Downingtown to Key West Florida via scenic routes. The Water Walking Classes also count laps to walk their way to Key West. Both the spinning classe RPM's and walking classe lap counts are converted into mileage. Attendance is also a big part of the formula to win. Scores are recorded each week AND of course, we honor the winning team at the Annual Spring Party.

Well, we don't have to "pause" our efforts to team up and walk/exercise our way to KEY WEST. Then we WILL WE WILL HAVE A GREAT REASON TO PARTY!!! There is a short video on the web site, facebook and you tube that will explain how simple this challenge is. ANYONE and EVERYONE IS welcome to join the effort. Friends and family can sign in also. You can sign up your children or grand children with your email and record their efforts too. All information entered is private. It will just be used for communicating updates and success to all participants.

PHILADELPHIA, PA TO KEY WEST FLORIDA- 1356 MILES
APPROXIMATELY 2000 STEPS PER MILE= 2,712,200 TOTAL STEPS
APPROXIMATELY 100 STEPS PER 15 MINUTES

HERE IT IS - WE NEED 130 LOG IN'S PER DAY(7 DAYS PER WEEK)= 1,356,100 STEPS

IN 2 WEEKS WE SHOULD ARRIVE IN KEY WEST AND CAN ALWAYS RACE HOME TO KEEP MOVING!

REMEMBER-ACTIVITY IS EXERCISE...SET ASIDE A MINIMUM OF 15' EVERY DAY TO CHALLENGE YOURSELF.

You have the option of 15',30',45' or 60' to fit into your schedule. Prioritize your exercise schedule, share/family as it even more important during this time. As a TEAM we will accomplish this challenge! "because we can"!!!!

jo
https://www.aquaticsisinc.com/lets-move-key-west-challenge.html

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HAPPY NEW YEAR EVERYONE!

1/9/2020

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Welcome to the first Winter Session in 2020. The staff and I are looking forward to an exciting year and have a few new tools and classes we hope you will enjoy.
This year we have a new program we call “The Fitness with a Friend Open House.” During the first two weeks of this session, January 6th through January 20th, bring a friend or two to any class. If your guest signs up for a full session, you will receive a referral bonus coupon. This offer is good for both pool and studio classes. So join in , grab a friend, or even a casual acquaintance, and take advantage of this opportunity. Let them see what our programs have to offer. They will thank you, I’m sure. And you’ll be glad you extended the invitation.
If you haven’t checked the full schedule yet, there are some new Studio classes this session. On Tuesday morning at 10:15, Amanda Vail will be teaching Mat Pilates, a low-impact exercise class that builds strength and tones muscles. On Saturday at 10:45 AM, Holly Doss will be offering Ballettone™, a fusion style conditioning for the “non” dancer, a fun invigorating workout to develop core strength, muscular endurance, dynamic balance and flexibility without the use of equipment or props.
You may have already seen a few editions of the Aquatics Is Inc. Newsletter in your inbox if you are on our mailing list. We are receiving a great response to the Newsletter! If you haven’t, please make sure we have an up-to-date email address in our files. The purpose of the newsletter is to provide you with printed information about the program that supplements the website and keeps you informed about what is happening. Each issue highlights important dates, not only about class registrations, but also upcoming events and activities that you may have heard about on deck. There is a spotlight sections where individual staff members tell you more about their background and interests. We also highlight individual classes and announce any policy or program changes. We are excited about the possibilities a newsletter offers and hope you will find it worthwhile.
Speaking of events, keep an eye out for info on the Aquatics Is Line Dancing Social scheduled for January 31st. It will be on the deck at the Ashbridge pool. Holly will teach some great line dancing, then we dance and socialize! Mark your calendar. Cowboy hat and boots optional!
So, a big WELCOME to all our new members and a heartfelt thank you to all our clients for your continued support.
It’s going to be a great year!

Joanne

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INQUIRER: As changes come to Pa. Medicaid transit program, counties fear bumps in road by Michaelle Bond, Updated: June 10, 2019 DAVID MAIALETTI / STAFF PHOTOGRAPHER

6/21/2019

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Please share!!! This is extremely important for many. Transportation and Rover services in PA.

ARTICLE:
https://www.facebook.com/102696196472903/posts/2266914513384383?s=1050004642&sfns=mo

SIGN PETITION
https://www.facebook.com/102696196472903/posts/2117141291695040?s=1050004642&sfns=mo

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Get your motor runnin'

5/23/2019

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Get your motor runnin'

Get your motor runnin'
Head out on the highway
Lookin' for adventure
And whatever comes our way
Born to be ….
with apologies to Steppenwolf

We have all heard it—some form of daily or almost daily exercise is recommended to keep both your mind and body healthy. Sounds simple enough, doesn’t it? But why isn’t it happening? And how do you convince yourself you can make it happen? The answer may be in finding the motivation that works for you, both to get started and to keep it going. Motivation and incentives are uniquely personal, but the following tips may inspire you to make that plan and stick to it.

Set realistic goals

If you haven’t exercised in a while or deal with a physical issue, fast and furious out of the gate is not for you. Start out slowly and work up to where you want to be. Maybe a short walk every day or one class a week is enough to get your body on the path to healthy. As your strength and stamina improve, you can always reset your goals. And don’t forget to listen to your body as you move. Not only will you come to know your limits, you will reduce the risk of injury by being aware.

Mix it up

Doing the same routine all the time gets boring. Maybe taking a different class will help or perhaps taking a different route or path on your daily walk. Finding exercises you like both indoors and outdoors gives you options that will break up the monotony plus you will be motivated to be active all year long not just when the weather is nice.

Build your day around your exercise

Staying focused on a goal requires commitment and putting your exercise time on your calendar or daily to-do list may just be the thing that does it for you. Meeting up with a friend to exercise together reinforces that commitment and provides support on those days you may be leaning toward letting it slip. Signing up for a scheduled class or walking the dog every day at the same time locks in that time so you aren’t distracted from getting it done.

Eat breakfast

Yes, it is the most important meal of the day. Starting the day with a breakfast that contains a little protein with vegetables give you the energy and mental awareness that will stay with you all day and fuel your daily routine. Check out the HealthWellth blog on this website too for other eating tips and tricks.

Get the right equipment

For most exercise, shoes are probably the most important piece of personal equipment you need. Make sure they are comfortable and provide support where you need it. Clothing too should be comfortable and non-binding to give you the freedom to move. And it doesn’t hurt to look good which makes you feel good while you are doing your body good!

Reward yourself

After setting a goal, putting it on your daily calendar, eating right, looking good, and doing that workout, you have earned and deserve a payoff. Self-encouragement and self-actualization are great ways to keep yourself motivated. Plan small rewards to thank yourself for all the hard work you’ve put into being a better you. Is it watching a favorite TV show? A bowl of fresh strawberries? A cup of tea on your back deck while watching the sun set? Maybe a long luxurious soak in the bathtub? Make it something special. You’ve earned it.

So, what gets your motor runnin’? What do you do to motivate yourself? And how do you reward yourself? Share in the comments below. It just might inspire others to start an exercise plan or join in with you.

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WE GOT THE BEAT

5/23/2019

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We Got the Beat
Heart rate. We all have one. Even the Grinch. But what is it? What does it mean? And what can it tell me?
Most simply, heart rate, aka pulse, is the number of times your heart beats per minute (bpm). Normal heart rate varies from person to person. Normal heart rate also varies within each us all day long depending on the level of activity we engage in. Knowing what is normal for you can be an important fitness gauge to understand how hard your body is working and to set goals based on actual (rather than perceived) exertion. If you are just starting to exercise, don’t worry about tracking your heart rate. However, once you’ve been moving for a while, knowing how hard your body is working may help you reach the moderate intensity level recommended by physicians and fitness guidelines.
So how do I measure it, you ask? Where do I find it? Do I need a fancy fitness tracker? Is there math involved?
The best places to find your pulse are the:

wrists
inside of your elbow
side of your neck
top of the foot

To get the most accurate reading, put your finger over your pulse and count the number of beats in 60 seconds. If you decide to use a fitness tracker, the unit is essentially doing this for you. You might need your glasses to read the little number, but it is essentially the same as the one you manually count.
Doing this when you are relaxed and chilling and feeling pretty good will give you what is known as your resting heart rate. The resting heart rate represents the heart pumping the lowest amount of blood you need. For most people this is normally between 60 (beats per minute) and 100 (beats per minute).
If you engage in a low amount of physical activity, the resting pulse rate probably will not change much. However, when you start pumping some muscles, the demand for oxygen increases and your heart beats faster to get oxygen-filled blood through your body and your heart rate increases. Keeping track of your heart rate will help you determine if you are reaching what’s considered a moderate level of exercise.
So, what is a moderate level of exercise and how do I know when I reach it?
Aerobic (or “cardio”) activity gets your heart rate up and benefits your heart by improving cardiorespiratory fitness. When done at moderate intensity, your heart will beat faster, you might sweat a little, and you’ll breathe harder than normal, but you’ll still be able to talk. Speaking will take a little more effort than usual, but you should be able to carry on a conversation. Getting beyond this level gets you into the vigorous intensity level which may or may not be too much depending on your health and age.
If you prefer something more scientific, you can also use your heart rate to measure and adjust your exercise intensity. To figure out what level of exertion counts as moderate, you can perform a calculation based on what’s known as the heart rate reserve. And yes, there is a little math involved, but you only need to do it once and then update on your birthday every year if you wish.
You can find your heart rate reserve in 4 steps:

Subtract your age from 220. This is your estimated maximum heart.
Count your pulse manually or electronically (using a fitness tracker or blood pressure reader) when at rest (not exercising). This is your resting heart rate.
Subtract your resting heart rate from your estimated maximum heart rate. This is your heart rate reserve.
Find your range for moderate exertion. Your heart rate range for moderate intensity is 40 to 59% of your heart rate reserve added to your resting heart rate.

For example, take a 55-year-old with a resting heart rate of 70.
Her estimated maximum heart rate would be 165. (220 minus 55)
Her heart rate reserve would be 95 (165 minus 70)
She would be exercising at a moderate level once her heart rate reads between 108 ((40 percent of 95) plus 70) and 126 ((59 percent of 95) plus 70).
Any heart rate readings at or above 127 ((60 percent of 95) plus 70) up to a heart rate of 156 ((90 percent of 95) plus 70) would be considered vigorous intensity.
By being aware of your breathing and heart rate or doing little mathematical calculation to find your numbers, you can find what a normal range of moderate exercise is for you and where you are on the intensity scale. Check with your doctor or physical trainer to see how many minutes of moderate intensity exercise is right for you. We all got the beat.

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Special Events !!!

4/3/2019

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Hello everybody,

Just want to take a moment to highlight and share my excitement about some of the upcoming events and website changes we have been working on.

1) Website additions

We are so happy to welcome HealthWellth to the Aquatics Is,Inc family. Written by Meg Solomon, a certified Personal Trainer, Health Coach, and Inclusive Fitness Trainer, each blog is a short (less than a 10-minute read), easy to understand, and sourced article about a single topic. This format is designed to help you digest (pun intended) the concept in easy bites in order to take a step closer to a healthier, higher quality of life. To date, Meg has posted articles that present tips on how to view food consumption, a discussion of processed grains vs whole grains, how to approach mindful eating and become a mindful eater, and how small changes that are easy to implement can make a big difference in starting your journey to better health. HealthWellth can be located by clicking on the link near the top of the page. You’ll find it a great complement to your exercise program. Give it a look! You'll be glad you did.

2) Special events

Mark your calendar! The annual Spring party, our corporate "Thank You" to all our clients, will be held this year on Monday, April 8th at Estrella Tacos y Mas (202 E Lancaster Ave in Downingtown) from 6:00 to 8:00 pm. Please join us and enjoy complimentary appetizers, a free "island" cocktail, and meet the Aquatics Is, Inc. staff! Enjoy the highlights from all our classes and find out which class is the Winner of the Key West Challenge! A Party Dinner Menu will also be available for individual meal purchases. Ample parking is available in the area. Please note the restaurant is closed for regular business on Monday but is looking forward to welcoming us and supporting our celebration.

And lastly,

Spring session II (Monday, April 15th - Sunday, May 26th) registration is open!

Get ready for summer by choosing from the variety of day and evening sessions offered for both pool and studio classes. Register by the class or through the unlimited option.

To help you plan, here is an overview of class offerings:

Day and evening sessions are available for:

AEROBIC CLASSES
WATER WALKING CLASSES
AQUA SPIN CLASSES
AQUA POLE & KICK BOX TRAINING

Day sessions are available for:

AQUA CIRCUIT
ARTHRITIS FOUNDATION
YOGA (studio)

Evening sessions in the Studio are available for:

TRX SUSPENSION
KETTLE BELLS
CORE, CARDIO, AND POWER
WOMEN'S SELF DEFENSE SEMINAR

And the Weekend has got you covered with

AQUA KICK IT UP A NOTCH (Sunday)
KETTLE BELLS (Saturday)

Sign up soon as some of the class sizes may be limited due to space or equipment availability.

Looking forward to seeing you all!

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AQUATICS IS, INC ANNUAL SPRING PARTY.. Our corporate “Thank You” to ALL our clients!!!

3/26/2019

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You are invited...

Estrella Tacos y Mas
202 E Lancaster Ave in Downingtown
Party Dinner Menu will be available for individual orders.
(Dinner is not included in party)
Monday, April 8, 2019 6:00 - 8:00 PM

Enjoy complementary appetizers and an “island” cocktail!
Meet the Aquatics Is. Inc Staff
Enjoy highlights from all our classes!
Winner of the Key West Challenge!
Fun Giveaways!
See you there!

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SPRING IS ACTUALLY HERE!

3/26/2019

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At long last Spring is finally here and with it comes a renewed sense of energy and adventure. Flowers will be blooming soon, days are getting longer, and temperatures are going in the right direction for long walks and bike rides. Of course, Spring also means getting out that to-do list you complied over the winter and getting to work. And while flower beds need to be cleaned and windows need to be washed, hopefully at the top of that list is "TO DO YOU"
Spring is a great time to focus on goals and renew your plan and commitment to taking care of yourself. Just like you decide where and what to plant in your garden, decide where and what you want to improve about you. Do you want to exercise more often? Do you just want to feel better? Do you want to eat a little healthier? Do you want clothes to fit better?
Once you have settled on the change you want to work on (where the garden is), formulate a plan to get there (select the plants). By identifying something specific and realistic, goals can be set, expectations can be met, and modifications can be made, if necessary. Keep it simple, reasonable, and success will follow.
Of course, as in gardening, there are tools you can use to make the job easier and help you along the way. This blog is one tool for you to use. Inquire about classes you are interested in but haven’t tried yet. Write a review of a class you really like. Share a personal success story. Ask others what motivates them or get tips on how to get over a plateau. Find out about new classes and services. Share a favorite motivational thought or quote. The more discussions we share, the stronger we can become as individuals.
Another tool for you to use is the newest blog on our website. HealthWellth is a weekly blog of tips, tricks, and slips to help you on your path to wellness. Check it out for info on eating and other ways to set goals and expectations for a healthier you.

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A Bit of Humor... Welcome to Winter 2019

1/6/2019

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As many of you have witnessed, I so enjoy humor and fun in the challenges we embrace for our improved wellness. Below is a great list I retrieved from my files and wanted to share. Unfortunately, I do not have the source, so note I am giving credit to the original author, whomever that may be!!!
On a serious note, walking is simply one of the most effective ways of staying on top of our total body endurance, stamina and cardiovascular health. Water walking is even a bigger plus!!! One of my goals is to share the research and science that supports the incredible benefits of Aquatic Movement and Exercise.
Enjoy the chuckles!!! Let's rock into this new Session.

The Importance of Walking

Walking can add minutes to your life. This enables you at 85 years old
to spend an additional 5 months in a nursing home at $7000 per month.

I like long walks,especially when they are taken by people who annoy me.

The only reason I would take up walking is so that I could hear heavy breathing again.

I have to walk early in the morning, before my brain figures out what I'm doing..

I joined a health club last year, Spent about 400 bucks. Haven't lost a pound. Apparently you have to go there.

Every time I hear the dirty word 'exercise’, I wash my mouth out with chocolate.

The advantage of exercising every day is so when you die, they'll say,
'Well, she looks good doesn't she.'

If you are going to try cross-country skiing, start with a small country.


I know I got a lot of exercise the last few years,......
just getting over the hill.

We all get heavier as we get older, because there's a lot more information in our heads. That's my story and I'm sticking to it.

joanne

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