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
Please share!!! This is extremely important for many. Transportation and Rover services in PA.
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.
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.
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.
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.
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.
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!
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.
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:
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:
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.
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.
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:
WATER WALKING CLASSES
AQUA SPIN CLASSES
AQUA POLE & KICK BOX TRAINING
Day sessions are available for:
Evening sessions in the Studio are available for:
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!
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!
See you there!
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.
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.
As I launch our new blog RIPPLES & WAVES, my intent is to reach out to our wonderful exercise family and beyond. I want to personally share how this holiday season has touched my life. Not sure if it is the aging clock that is generating these thoughts (LOL), but I am sure that all the great memories, and people that I have had the pleasure of meeting IS very present and has created an urgency to share and create this blog with the simplicity of support, education and positive thoughts as we are constantly challenged to make sense of a complex world. RIPPLES & WAVES in nature offer us a natural rhythmical vision that is infinite and ever changing. We feel peaceful in the presence of the constant movement and humbled by the incredible power.
So… “New Year Goals” …. Let’s not look back except in celebration of events and those memorable daily smiles of success. The building blocks (i.e. family, work, personal health, social, spiritual) of our individual lives all require our attention to maintain balance and progression of new ripples and waves. How easy it is to create our “to do” list and think we are going to change everything all at once. Not going to happen! If we identify changes that require planning and commitment, let’s receive those, simplify the path to accomplish said changes and know that modifications along the way will always be expected!
Sometimes we reach for support to shore up an individual building block, or a specific segment of our foundation. Embrace the support, and again, simplify the steps and stop to celebrate each step.
I do not pretend to be a proficient writer! This blog is my challenge to grow as a communicator and generate a positive place to share and challenge this complex world together! I encourage you to participate and comment any time.
Let’s reach beyond and stay in touch and journey through this next year together!
My favorite quote…” you can’t live life looking in a review mirror”
Joanne Randell, Owner Aquatics Is, Inc & Downingtown Swim Academy