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Have you ever caught yourself reminiscing about a team you were on as a kid and find yourself saying, If only my coach had (fill in the blank) we would have beat that other team? Well, if you would like to get into coaching and help aspiring athletes in the shooting sports, the answer is the NRA Coach Education Program.

Led by NRA National Coach Trainer Samantha Olsen, the program is designed to provide coaches with all the tools they need to maximize the potential of shooting athletes. She best describes the birds-eye view of the courses.

The NRA Coach Program is a nationally recognized coach training program in rifle, pistol, shotgun and high power rifle and is recognized by the Civilian Marksmanship Program, USA Shooting, Amateur Trapshooting Association, National Skeet Shooting Association and the National Sporting Clays Association. In addition, the NRA Coach Education program supports youth organizations such as the Scholastic Action Shooting Program, Scholastic Clay Target Program, Boy Scouts of America, AIM (ATAs youth program), the American Legion and more. Currently, there are almost 7,000 active NRA Coaches and over 1,000 new ones are trained every year.

The heart of the NRA Coach Education Program is the Coach Training School. This picture is from a recent NRA Pistol Coach School.

Not only does the coach program address many shooting disciplines, but there are several levels to the program. Level 1 is a two-day course that you attend in person in a traditional instructor-led training. The topics cover safety, risk management, equipment, fundamentals, firing positions, practical range exercise, sports psychology, planning, training, shooting programs, competitions and examination. One of the big things you will gain from attending this two-day course is meeting and networking with other coaches. Its amazing what pieces of wisdom you can pick up on by just talking with someone during one of the breaks. This course is intended for beginner- to intermediate-level shooters.

As a follow up to the first level, Level 2 requires an online course through Human Kinetics entitled Coaching Principals. Coaching candidates must also take a CPR or First Aid course and complete a coaching activity statement.

Level 3 currently applies to rifle and pistol only. This is a two-day in-person symposium designed to coach advanced athletes in the international disciplines.

Level 4 is achieved by appointment only from the National Coach with USA Shooting. These individuals are assistants to the National Coach and must be at a minimum a Level 2 Coach. The National Coach and NRA National Coach Trainer reserve the right to discontinue Level 4 status at any time.

In addition to the 4 levels, the program offers a great opportunity for junior shooters known as Junior Trainers. Prospective candidates for this program must be between the ages of 15 and 17. They will need a recommendation from the National Coach Development Staff (NCDS) and provide two letters of recommendation. One letter needs to come from a parent and another from their coach.

Remember that during a basic course of instruction, the student is being taught the basics of the mechanics of the firearm, firearm safety, position and the shot process. As a coach, you are making sure the physical aspects such as shooting position are mastered correctly. Then you move on to fine-tuning things like a persons grip or their mental approach to the sport in order to maximize the final outcome or score.

At a recent NRA Pistol Coach School, students were using SIG Sauer air pistols for the practical exercises on the firing line. Three different SIG models were usedthe P320-M17 pellet air pistol, the 1911 We the People CO2 BB gun and the Precision Super Target air pistol. One of the key advantages of using air pistols for coaching purposes is they are both affordable and portable. The models mentioned above range in price from $119 to $399.

The SIG Precision Super Target .177-cal., single-shot pneumatic air pistol is an entry-level 10-meter target pistol.

One student at the school, Doug M. from Maryland said, The best thing he learned in the course were the instruction and tips from the live-firing exercises.

Another student, Greg L. from Kentucky said, The two-day course opened my eyes to shooting sports I had not been previously exposed to. I also look forward to opportunities and working with youth.

In an interview with Dave Prater, coach of the successful Scholastic Action Shooting Program based in Winchester, VA, he shared what makes coaching such an invaluable asset to any team.

Developing a young persons mental maturity through an increase in self-awareness was one of the major factors contributing to my success as a coach, said Prater.

Students receive instruction at a recent NRA Pistol Coach School.

Prater has been coaching since the 1970s and has identified several elements leading to his success guiding athletes.

I get the parents and volunteers involved, I ask that the athletes keep a diary or journal and I assign a physical exercise program. I also engage the athletes for suggestions.

He added that one of the most valuable aspects of the NRA Coach Program is the sharing of information with other coaches. Prater places high value on the exposure to ideas that he would not have otherwise encountered. And in just three years, Prater has seen two of his shooters go on to advanced training events at the Olympic Training Center in Colorado Springs, CO.

Becoming an NRA Certified Coach will provide you with the education, training and credentials you will need to coach a team of any age. There are many components that go into the coaching process and a great place to start is with the NRA Coach Education Program. Learn more at coach.nra.org or email coaching@nrahq.org.

Kathy (Kelly) Quandahl was a nationally ranked junior shooter, a three-time All-American for West Virginia University, a member of the U.S. Army Marksmanship Unit Rifle Team and also collected over 25 National Records during her distinguishedshooting career. Her shooting experience started with a Crosman air pistol. She used air-gun training as a tool for cross training when she was developing as a junior shooter.

The rest is here:
NRA Coach Education Program: What You Need To Know - Shooting Sports USA

In recognition of American Heart Month, the Madison Area YMCA is partnering with Atlantic Health System for a heart health event that kicksoff the Madison Area YMCAs Healthy Hearts program.

The community is invited to the basketball gymnasium of the Madison Area YMCA on Thurs., Feb. 13 from 10 a.m. to 1 p.m. forGender Matters: The Impact on Heart Health,presentedbyAdvanced Practice Nurse Linda Suplicki from the Atlantic Health Systems Gagnon Cardiovascular Institute.

The 45-minute discussion, followed by a question and answer period, will focus on how cardiovascular disease impacts men and women differently and how each gender can make lifestyle modifications to lower the risk.

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After the presentation, participants will have the opportunity to walk through a giant inflatable heart and explore resource tables to learn more about what can be done to keep hearts strong.

Resource tables will include: Atlantic Health System for cardiovascular resources, Madison Area YMCA for exercise programs, Morristown Medical Centers Community Health department for blood pressure screenings and Shoprite of Chatham for nutrition information. To register for the lecture, call Atlantic Health System at 1.844.472.8499.

This event will kick off the Madison Area YMCA Healthy Hearts program, a healthy lifestyle program that will meet Wednesdays from noon to 1 p.m. Feb. 26, March 11 & 25, April 8 and May 6 or Thursdays from 6:30-7:30 p.m.Feb. 27, March 12 & 26, April 9 & 23 and May 7.

Although heart disease is the leading cause of death among both sexes, the incidence, risk factors, symptoms and treatment options vary.The programs goals include educating participants about heart health and all factors that affect heart health; lowering blood pressure; lowering resting heart rate, improving cardiovascular efficiency and improving strength. The program hasboth a group health coaching component and an exercise component.

As a mission-driven nonprofit, the Madison Area YMCA is dedicated to empowering young people to reach their full potential, improving individual and community well-being, and providing support and inspiring action in our communities.

For more information about the heart health program, contact Madison Area YMCA Healthy & Wellness Director Christian Esola at 973-822-9622 x2281or emailCesola@madisonymca.org.

Originally posted here:
Madison Area YMCA Partners with Atlantic Health System to Offer Heart Health Event Feb. 13 That Kicks Off Madison Area Y's Healthy Hearts Program -...

BOYLSTON

Tower Hill Happenings: Tower Hill Botanic Garden, 11 French Drive. For information, visit towerhillbg.org or call (508) 869-6111. Orchid Show, through March 31; flowers integrated with graffiti art by Worcester artist Croc; visitors can tag special graffiti walls, create their own word art and use an orchid finder tool. Outside, visitors can take winter hikes through the gardens and surrounding woodland trails. The Street Art Festival on Feb. 8 and 9 will offer street art demonstrations, vendors, face painting and more. Camellia Show, Saturday, Feb. 15, 10 a.m.-5 p.m., Sunday, Feb. 16, 10 a.m.-4 p.m. Off the Wall February Vacation Week, Monday to Sunday, 17-23, featuring nature-inspired street art and drop-in crafts, nature walks and family workshops.

Wachusett Reservoir Watershed Activities: Programs free to the public, children must be accompanied by an adult. Dress for the weather with appropriate footwear. Dogs and domestic animals prohibited on watershed lands; service dogs welcome. for information or to check status, email Kathryn.Parent@Mass.gov or call (774) 261-1809. February Hiking Series, each Saturday in February, 10 -11:30 a.m., meet at Wachusett Reservoir Gate 8, intersection of Cross Street and Route 70. Each week is a different, moderate hike, approximately two miles. Watershed Ranger Program: Cabin Fever Snowshoe Hike, Saturday, Feb. 22, 10-11:30 a.m.; if there is little to no snow, it will be a foot hike, so wear sturdy books.

Guardians Youth Lacrosse: registration is open. This Boylston-based travel team is open to residentsof Berlin, Boylston, Clinton and West Boylston. No experience is necessary. Teams are available for boys and girls in grades pre-K through 8. Free equipment is available for Fiddlestix (pre-K and kindergarten) and girls teams. Visit http://www.guardiansyouthlax.com to register.

Council on Aging Exercise Programs: Boylston Town House, 599 Main St. For information, call (508) 869-6022. Super Seniors with Lena Scaplen, 9:30 a.m. Thursdays. Become a super senior with a full body workout. All levels. Tai Chi with Kristin Higgins, 10:30 a.m. Mondays. No experience necessary. Flex and Tone with Rebecca Reber, 12:30 p.m. Mondays. This class will use yoga blocks and straps along with a variety of stretching methods to improve flexibility, range of motion, promote circulation and improve strength. Zumba Gold with Rita Vazquez-Torres, 9:30 a.m. Tuesdays. This low-impact dance fitness program focuses on balance, range of motion and coordination. Yoga with Kristin Higgins, 10:30 a.m. Tuesdays. This slower-moving yoga class is for seniors and can be done both standing and seated. Walking Club, 1 p.m. Wednesdays. Call or email the COA for meeting locations.

Hope Lives Here: loss support group, organized by Boylston teacher Patty Inwood, meets at Hope Lives Here Headquarters, 1085 Main St., Holden, at 6:30 p.m. For information, contact Patty Inwood at hope@hopeliveshere.com or (774) 345-9080.

Special Education Services Child Find: is an effort to identify and provide services to Berlin and Boylston children with special education needs. Direct written inquires to Karen Molnar, director of Pupil Personnel Services, Berlin-Boylston Public Schools, 215 Main St., Boylston, MA 01505, or call (508) 869-2837, ext. 1106. The Berlin-Boylston Public School System invites parents of public and private school-age children, ages 3-21, to contact the special education office for information regarding the special education screening referral process, eligibility criteria for special education and special education services.

Volunteers Wanted: Boylston Historical Museum, 7 Central St. Call Kim Foster at (508) 869-3125. The historical museum needs help setting up displays. Help and see interesting items from the vault.

WEST BOYLSTON

Senior Center Programs: 120 Prescott St. For information or to register, call (508) 835-6916. Blood pressure clinic, first Wednesday of the month, 11:30 a.m.-12:30 p.m. No appointment necessary; sign in when you arrive. AARP tax aide, Friday, Feb. 7 through early April; call for an appointment. Ask an attorney, second Tuesday of the month, next one is Feb. 11, 9:30-10:30 a.m. with Nicholas Daviau. Movie Matinee, "Moonstruck," Friday, Feb. 14, 1 p.m. Chair volleyball with Marty, Wednesday, Feb. 19, 1:30 p.m.; $3 per class. Caregivers Support Group, third Wednesday of the month, next one is Feb. 19, 11 a.m.-1 p.m. Free breakfast, Friday, Feb. 21, 9 a.m., sponsored by Walmart Foundation for area seniors. Menu: muffins, eggs, sausage, juice and coffee; call to sign up. Valentine's pizza party and concert, Wednesday, Feb. 26, 12:30 p.m. (lunch) and 1:30 p.m. (concert featuring the Retired Men's Club of Greendale). Call to sign up for one or both. Podiatry clinic, third Thursday, 8-11 a.m. (third Thursday), call to reserve a time.

Beaman Library Adult Programs: 8 Newton St. For information or to register, visit http://www.beamanlibrary.org, or call (508) 835-3711. Monthly green living group, Friday, Feb. 7, 1 p.m. Group will discuss a variety of topics; suggestions welcome. Italian Conversation Circle, second and fourth Saturday of the month (next one is Feb. 8), 10 a.m.-noon; join other Italian speakers and some Holy Cross students. Mystery Book Group, Wednesday, Feb. 12, 1 p.m.; discuss "Dying in the Wool," by Frances Brody. February is Love Your Library Month: Stop by the library and write a valentine, letting the staff know how you use the library; your notes will be shared with Sen. Harriette Chandler and Rep. James O'Day. West Boylston Roomm tour with Spencer and Steve, Saturday, Feb. 15, 2 p.m.; 15-minute tour of the local history room. Mindfulness Meditation with Carol McGuiggan, Wednesday, Feb. 19, 6:30 p.m.; bring your yoga mat or sitting cushion or meditation zafu. Book Discussion Group will discuss "Strays: The True Story of a Lost Cat, and Homeless Man and Their Journey Across America," by Britt Collins, Thursday, Feb. 20, 12:30 p.m. Copies available at the library. Blackstone Valley Veggie Gardens presents "Indoor Seed Starting," on Thursday, March 6, 6:30-7:30 p.m.; everything you need to know from growing mediums, light/moisture and hardening process.

Beaman Library Children's Programs: 8 Newton St. For information or to register, visit http://www.beamanlibrary.org, or call (508) 835-3711. Positive Parenting Series, Fridays, Feb. 7 and March 6, 10-11 a.m., with free childcare, run by the West Boylston Coordinated Family and Community Engagement. For information, contact Lisa Thompson, westboylstoncfce@gmail.com. Valentine Story Time and Craft, Thursday, Feb. 13, 3:30-4:30 p.m. Date Night for Adults and Play Night for their Kids, Friday, Feb. 14, 6-9 p.m.; Drop off your children and go out for Valentine's Day. The library will provide the children with snacks and activities; children must be able to stay the entire three hours. This program is for children ages 4 and older (potty trained). There is a $10 fee per family to defray the cost of a future Staycation program. School Vacation Week: Candy Bar Bingo, Tuesday, Feb. 18, 2-3 p.m.; admission is a pair of children's pajamas for the drive. Drop-in Story Times, Feb. 18, 19, 20 and 21, 11 a.m. Family Art Night, Wednesday, Feb. 19, 6-7:30 p.m. Annual Beaman Bake Off, Thursday, Feb. 20, 2-3 p.m.; check out a cookbook and make a sweet treat for judging to win a Darby's gift card. Staycation, "Don't BUG me," Friday, Feb. 21, 7 p.m.-8 a.m. Saturday; theme is bugs and there will be games, crafts and snacks for children in kindergarten through grade 6 with a parent or caregiver. PJ drive will run through March 15, in participation with Cradles to Crayons; drop off new pajamas for a child in need.

Happy Travelers 2019 Trips: Saturday, Feb. 15, Museum Day in Boston (MFA and Isabella Gardner). Cost is $99, which includes a $10 lunch voucher. Saturday, March 14, Boston Flower Show with lunch at Maggiano's and a stop at Boston Market. Cost is $109. Sunday, April 26,"Matilda the Musical" at the Stoneham Theater, with lunch at the Chateau Restaurant in Burlington. Cost is $133 per person. May 14-17, Ottawa Tulip Festival, including Canadian War Museum and Ottawa River Cruise. Cost s $739 per person, $889 for a single, $699 per person for three in the room. Sept. 20-30, Canyonlands, Las Vegas, Grand Canyon, Lake Powell, Monument Valley, Moab, Arches National Park, Bryce Canyon, Zion and back to Las Vegas. Call for prices and details. For information, call Gladys Merrow at (508) 835-4312 or (508) 612-5312, or email glady2@verizon.net. Fliers available at the West Boylston Senior Center.

Kindergarten Registration: for children 5 years old on or before Aug. 31, will be held at the West Boylston Public Schools-Central Office, 125 Crescent St., from 9 a.m.-2 p.m., through Feb. 21. No appointment is necessary. A birth certificate, proof of residency and a copy of immunization records are required. The 2020-2021 kindergarten registration packet is online at http://www.wbschools.com

Democratic Caucus: Thursday, Feb. 27, 6 p.m.; West Boylston Senior Center, 120 Prescott St. Registered Democrats will elect delegates and alternates to the May 30 Mass. Democratic State Convention, Tsongas Center in Lowell. Pre-registered Democrats who will be 16 by Feb. 15 can participate and run as a delegate or alternate. West Boylston can elect three delegates and three alternates. To get involved in the Democratic Town Committee, contact Christopher Rucho at (508) 835-4141.

Bereavement Support Group: six-week session begins Monday, March 2, 12:30 p.m.; Our Lady of Good Counsel Parish hall, 111 Worcester St. For information or to register (required prior to the start of the sessions), call Renate Isbell (508) 835-3286.

Beaman Library Teen Programs: 8 Newton St. For information or to register, visit http://www.beamanlibrary.org, or call (508) 835-3711. Dungeons and Dragons, 2-4:30 p.m. first and third Saturday of the month. Sign up at the library. Experienced or new players. Grades 6 to 12. Sign up by the day prior to the afternoon.

West Boylston Child Find: The schools wish to identify all West Boylston children with disabilities, ages 3 to 21 years, who may be in need of special education services, and who have not graduated from high school. Additionally, the school district wishes to identify any children who may be currently homeless and therefore have certain educational rights under the McKinney-Vento Homeless Education Assistance Act. Anyone who can identify a child with a disability or a child without a permanent home who is not receiving educational services should have the parents or any interested person contact the West Boylston Special Education Department at (508) 835-3391.

Wachusett Watershed Recycle Center Information: 131 Raymond Huntington Highway. Hours: 9-11 a.m. Tuesdays, 2:30-4:30 p.m. Wednesdays, and 8-11 a.m. every first and third Saturday through February. Accepting all reuse, bulk, recycle and electronics (some with fee). The center welcomes bicycles, seashells, evergreen cones, small smooth stones, yarn, home goods, reusable furniture, crafts, sporting goods and appliances for swap or to be passed on to families in need. There is a fee for disposal of furniture, hazardous materials and appliances. Check http://www.wachusettearthday.org or town websites for updates.

Pre-School Screening: The West Boylston Public Schools will conduct a pre-school screening for all children who will be ages 2 to 4 years old on April 28, 2020, from 8:30 a.m.-1 p.m. to see if special education services are needed. This screening is done on an ongoing scheduled basis. Parents who are interested in having their child screened may contact Sherri Traina at (508) 835-3391.

Ongoing Children's Library Programs: 8 Newton St. For information or to register, visit http://www.beamanlibrary.org, or call (508) 835-3711. Drop-in Story Time, Saturdays, 11-11:30 a.m. Mother Goose on the Loose, Tuesdays, 10:15-11 a.m. Stay 'n Play, Wednesdays, 10-11:30 a.m. Sensational Story Time, Wednesdays, 4:30-5:15 p.m. Books 'n Blankies, Thursdays, 9:15-10 a.m. and 10:15-11 a.m. A senior version is Thursdays, 11:15 a.m.-noon.

Senior Center Ongoing Activities: West Boylston Senior Center, 120 Prescott St. For information, call (508) 835-6916. Fluid Motion with Gypsy, 10 a.m., Mondays; use an inflatable beach ball, $5 per class. Quilting Club with Linda, Mondays, 10 a.m.; call for information. Chair Yoga with Marty, 12:45-1:30 p.m. Mondays; free, sponsored by Oriol Healthcare. Cribbage/Mexican Train dominos/cards, 1 p.m. Mondays. Free, and space for other days as well. Writers Group, 2 p.m., first and third Mondays (new day and time), open to anyone interested in writing. Low-impact Exercise, with Grace, 10-11 a.m. Tuesday and Thursday. Free. Zumba Gold with Rita, 11:15 a.m.-noon Tuesdays. Cost is $3 per person, per class. Gentle Yoga with Carol, noon Tuesdays, resumes in February; not offered the first Tuesday of month. Pool lessons with Joe, 1 p.m. Tuesdays; free. Tai Chi with Sifu Gary, 2-3 p.m. Tuesdays; cost is $3 per class. Country Line Dancing with Linda, Wednesdays; 10 a.m., beginners; 11 a.m. intermediate. Cost is $3 per person. Pilates with Jennifer, 11:15 a.m. Thursdays. Cost is $5 per class. Mindfulness Meditation with Carol, noon Thursdays, not offered the first Thursday of month, resumes in February. Free. Bingo, 1 p.m. Thursdays. Wii Bowling, 10 a.m. Fridays. Free. Pitch with Toni, 1 p.m., Fridays. Mahjong with experienced teacher, Friday, 1 p.m.

West Boylston Child Find: the schools wish to identify all West Boylston children with disabilities, ages 3 to 21, who may be in need of special education services and who have not graduated from high school. Additionally, the school district wishes to identify any children who may be currently homeless and therefore have certain educational rights under the McKinney-Vento Homeless Education Assistance Act. Anyone who can identify a child with a disability or a child without a permanent home who is not receiving educational services, should have the parents or any interested person contact the West Boylston Special Education Department at (508) 835-3391.

Sew What: 5:15-6:30 p.m. Wednesdays, Beaman Memorial Library, 8 Newton St. "The Sew What" group is making simple quilts and burp cloths for infants in the neonatal units of area hospitals, as well as breast pillows, port pillows and large fleece blankets for cancer centers, as well as donations to local nursing homes. If interested, call Sue Smith at (508) 835-3711, ext. 229. To donate clean fabric or batting for this project, call the library at (508) 835-3711 to arrange pickup, or bring them in directly. To help if you cannot make the scheduled time, arrangements can be made to provide materials and patterns.

Caregiver's Support Group: 11 a.m.-1 p.m. every third Wednesday of the month; First Congregational Church, 26 Central St. For information, call (508) 835-6916 and ask for Lisa. Caregiver stress is highly prevalent. Most caregivers experience it, and usually feel lost when it happens. One of the most common features is feeling alone, with no one to speak with, no place to find answers. Peer run with occasional guest speakers and opportunities for support and service information.

Personal and Confidential Prayer: 10 a.m.-noon Saturdays (bimonthly); The Healing Room Ministry at Freedom Worship Center, 141 West Boylston St. For dates, visit http://www.freedomworshipcenter.us or call (508) 832-3322. The Healing Room provides personal and confidential prayer for emotional, physical and spiritual healing.

Volunteers Needed: at the Wachusett Regional Recycle Center. The center has opportunities for volunteering Monday through Saturday, at all levels of physical activity. If you share a passion for reuse, recycling and reducing the waste stream, and can spare several hours a month or even every week, visit wachusettearthday.org or call (508) 464-2854. Leave a message with your name and a phone number.

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Boylston and West Boylston calendars - The Item - telegram.com - Worcester, MA - Worcester Telegram

I'm a fairly athletic 31 year old woman who has been lifting weights on and off for a total of probably no more than a year or so. I'm currently in an "on" phase and hope to stay that way. Even though I'm pretty confident that I know how to do the lifts and I feel pretty good about my progression, I still feel like I have no idea what I'm supposed to be doing. I originally started with something like 5x5, but modified ad-hoc to use whatever equipment was available at my busy corporate gym.

I feel like I should be doing other stuff though? Should I be doing other stuff? Everyone else seems to be doing other stuff? People on instagram talk about muscle activation exercises, how do I know which of those to do and when? What is leg day? How much weight should I use for each set? What order should I do the lifts in? The one I do first is the one I'm most successful with, but then I lose track of whether the number I wrote down for one lift is from when I started with that lift, or when I did it last, and now I spend way too much time staring at the equipment and staring at my phone, wondering what the hell I should be doing. Do I need to just grow up and read a book? - Tessa

Ok, we should talk about Instagram. In general, I think Instagram has been a really good thing for fitness. For a really long time, established media properties, especially ones whose businesses relied on marketing products that enforce rigid beauty standards (workouts, diet pills, and drinks, clothes for painfully thin people) were wholly in the clutches of those beauty standards. Social media, broadly speaking, gave a platform people who simply loved working out and loved their bodies could share that directly with others. There was, and still is, a lot of purity to it that the feedback loop of bigger media properties cant touch. People with non-Victorias-Secret-model bodies who glossy magazines would never cover could finally get some airtime, like @mynameisjessamyn, @prettystrongbec, @jenbretty, or @maria_htee. Magazines may cover them now, now that they have painstakingly proved follower by follower and like by like there is actual interest in them and what they represent and have to say.

However, Instagram and other social media platforms have grown up quite a bit in the last few years. Influencers have their own sponsors and advertisers to answer to, which means they have principles they have to assert, aesthetics they have to maintain, in order to sell the products they need to. Part of this is making themselves eternally essential, like a personal trainer who never teaches you to work out and progress your training on your own, because if you could do things on your own, you wouldnt need him. Part of that involves talking about the latest moves or trying the latest trends, which can be fine but is confusing to people who are trying to figure out where even begin.

Health and fitness are ripe for marketing because its so easy to make people feel insecure about their health and bodies. People are very susceptible to personal guilt and insecurity, and there are few things they are less able to change than the fundamentals of what they look like. Even if we intellectually know this, it doesnt stop us from feeling bad about it most of the time. This is also what leads us to think anything a conventionally attractive person does is what made them conventionally attractive. Someone who quite clearly had butt injections can post a video of herself doing side-lying leg lifts will still get all the people wishing they had a butt like hers also doing side-lying leg lifts. She doesn't even have to explain how a side-lying leg lift gives you a bigger butt, or claim that that's where her butt came from; we somehow manage to make those connections all on our own.

So this brings us to how easy it is to see lots of people doing lots of different things on social media platforms, claiming it has this or that effect: donkey kicks for a bigger butt! Spider crawls for defined abs! Doing a little digging on many of these people often reveals that they dont really have the authority to claim these things, but theres no one to really stop them. Thats the double-edged sword of social media: it rewards always having something new and exciting to say, even if what youre saying has no real substance.

Per the above, theres a lot of real and useful information on Instagram, but it can be hard to separate (and a lot of times, the people with the most valuable things to say are not the ones with the most followers). I can say from experience, it actually takes a lot of time to even begin to learn who is worth listening to and who isnt, and Im really only just getting started. Even the actually helpful stuff is framed as if you have [such and such particular problem], but how do you know if you have that problem?

So this is a vote in favor of trusted resources, of which there are many and I almost hesitate to name any because theres no one true answer to which program should I do? But I can answer some questions: training programs are always written deliberately when it comes to number of sets, number of reps, and the order of exercises. When you pick a program, be it StrongLifts or reddits Beginner Routine or 5/3/1 for Beginners, you are meant to do them in the order theyre written, in the weekly rotation they are written.

You are also meant to stick with a program for long enough that it can pay off for you. Most knowledgeable coaches/critics, like Alan Thrall or Mike Israetel, say often that which very specific program youre doing, especially if youre a relative beginner, matters way less than being consistent, getting your rest, and making sure your form is good, and that throwing a bunch of random accessory exercises at yourself is not a lot more than a distraction. A lot of times, the target audiences for new trendy exercises are real gym rats who are bored after years and years of training and are looking to mix it up. This also isn't clear from social media video clips, but a lot of those accessory-type moves are tacked on at the end of a strength program mostly composed of bigger, fundamental movements (squat, bench, deadlift, row, overhead press), not an entire workout in and of themselves.

That doesnt sound like you! You sound like you want to get stronger and make progress, and maybe havent gotten that chance yet because you feel distracted or insecure about whether youre doing the right things. You should feel reassured that a basic program like StrongLifts 5x5 IS a whole program, and you dont need to mess with it. These programs are vaunted and popular because they do work. Even experienced lifters will return to them again and again if they are rebuilding after time off. if it feels like people maybe arent talking about these programs as much as the latest gluteus medius exercise, its because they feel like everyone already knows about basic stuff like 5x5, and they need something new to add.

All that said: These programs are designed to allow the people following them to get stronger fairly quickly, and in a straightforward beginner program, you add at least a couple of pounds to each of the major lifts (squat, bench, etc.) every session, or at least every week. if you are specifically worried about your body, such that you are getting hurt, or youre doing your very best on form and consistency and recovery and youre still not making progress, you may benefit from the help of a coach.

Finding someone local and in person who is able to coach you in strength (powerlifting coaches with CSCS certifications) would be the best case scenario. More and more gyms that are focused on lifting (powerlifting gym or strength training gym in google-search language) are starting to offer intro tutorials or limited-run classes in lifting, where the goal is to teach you skills and advise you, versus simply making you run around for 45 minutes. But another benefit of the internet is that many such people now offer online coaching, where they can talk to you about what challenges youre facing, watch videos of your form, and help you figure out how to achieve your goals. If you would benefit from activation exercises or particular targeted accessory movements, these are the people who would be able to tell you. There is a place for that stuff, and while I think we can be a little too apprehensive about trying stuff with our bodies, whichever activation and prehab/rehab-type moves we might see influencers do often come from someone's technical expertise.

Should you or can you just read a book? For sure there are books: Strong Curves, New Rules of Lifting for Women, Scientific Principles of Strength Training, and Thinner Leaner Stronger are a few that I have enjoyed (even as some of the framing in these is, in some ways, a little problematic). Only you know whether reading a book or trying to work with a coach or take a class will work better for you. (I should note, a coach can tailor their advice to you, while a book may involve some educated guessing as to what your challenges are.) Whatever you do, definitely write down what youre doing in the gym at each step, so youre not trying to remember what you did last time and what would constitute doing more than last time (or, if its a bad day, what would constitute going easy on yourself and doing less).

Just remember that you dont need to be aiming to take over the world by building the strongest body of all time, or doing the most accessories, or trying all of the latest stuff; incremental progress at it relates to yourself, and yourself only, will give you plenty to do.

This article originally appeared on VICE US.

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All the Reasons You Shouldn't Bother With Trendy Instagram Workouts - VICE

For Alzheimers patients and their caregivers, social and emotional isolation is a threat. But hundreds of Memory Cafes around the country offer them a chance to be with others who understand, and to receive social and cognitive stimulation in the process.(Heidi de Marco/California Healthline)

LOS ANGELES Doug and Connie Moore met at seminary. He was a student and pastor of an inner-city congregation, and she was a student and a public health nurse.

Shes the one who drew me to the needs of the poor, Doug says.

The pair wed in 1974, and Doug became a pastor at the First Evangelical Free Church of Los Angeles in 1983. They became deeply involved in their community and dedicated much of their free time to teaching English as a second language, creating tutoring programs and mentoring students in poor communities here and abroad.

But these days, the retired couple spends most of their time inside their modest two-bedroom apartment in Los Angeles. There are a lot of hours spent alone, says Doug, 69. I cant have a conversation with Connie.

Connie, now 73, was diagnosed with Alzheimers, the most common form of dementia, in 2015. About 10% of Americans age 65 or older have the disease, according to the Alzheimers Association, including an estimated 670,000 people in California.

Doug, Connies primary caregiver, knows his wife needs as much stimulation as possible. So, twice a month, the Moores visit a program often referred to as a Memory Cafe, which offers social activities for people living with Alzheimers and dementia and their caregivers. Activities include art, music, poetry, presentations and social interaction.

There are more than 800 regular gatherings around the country listed in the Memory Cafe directory, including more than 20 in California. Some meetings go by different names such as Memory Mornings and arent listed in the directory. The gatherings take place in coffee shops, hospitals, libraries, schools, senior centers and faith-based organizations. Free of charge to participants, the cafes are usually funded by grants, individuals, corporate sponsorships or faith-based organizations.

Participating in social activities does not just provide social and cognitive stimulation for both the caregiver and the loved one, but they give each the opportunity to create new social groups for themselves with people who understand their situation, said Susan Howland, programs director for the Alzheimers Association California Southland Chapter.

Doug and Connie Moore have been married for 45 years and have two children and one grandchild. Doug says he never dreamed his wife would get Alzheimers. After hearing the diagnosis, he says, we both wept.(Heidi de Marco/California Healthline)

Every morning, Doug reads Connie Scriptures from the Bible while she eats breakfast. Doug says his faith has remained solid through the process of caring for his wife. Not to say that there are not moments when I come to tears, he says. But I can see her faith is still there.(Heidi de Marco/California Healthline)

Before she retired, Connie was the director of nursing services for the Los Angeles Unified School District, in charge of seven-figure budgets and a large staff. When her ability to do math started to fail, Doug knew something was wrong. Connie needs help bathing and dressing, but still remembers Doug, her children and the names of her two Siamese cats Frodo and Emi.(Heidi de Marco/California Healthline)

Connies Alzheimers was diagnosed early but advanced rapidly. As the disease progressed, the couple faced inevitable sadness and occasional questions of Why me, Lord? Doug says. She always verbalized she feared she would be abandoned because of the disease.(Heidi de Marco/California Healthline)

Doug helps Connie get dressed for their Memory Mornings meeting. Picking out his wifes clothes has been a challenge because, Doug says, hes not entirely sure how to put together an outfit. A parishioner from his church helps a few hours a week, choosing outfits for the coming days.(Heidi de Marco/California Healthline)

As Connies dementia progresses, dressing and grooming become harder for her. For now, she is still able to comb her hair and brush her teeth.(Heidi de Marco/California Healthline)

Doug and Connie head to the local Alzheimers Los Angeles office, about five minutes from their apartment, for their bimonthly Memory Mornings gathering. The activities include pet therapy, arts, music, dance and storytelling.(Heidi de Marco/California Healthline)

Licensed clinical social worker Sarah Jacobus leads a group of 19 caregivers and patients in an exercise called TimeSlips, which is an improvisational storytelling technique that stimulates the imagination of people with Alzheimers. People may not remember that Ive been there a week ago, but they remember the pictures and the storytelling, she says.(Heidi de Marco/California Healthline)

As part of the TimeSlips exercise, all participants are given the same photograph and asked to answer questions about whats happening in the scene. "Every person in the group responded in their own way, with a range of verbal capacity and lucidity. But they responded!" Jacobus says.(Heidi de Marco/California Healthline)

Linda Goldfinger, the facilitator of Memory Mornings, writes down the groups descriptions of what is happening in the photograph. At the end of the exercise, she compiles the responses into a story, types it up and gives a copy to each participant.(Heidi de Marco/California Healthline)

Karen Pearson and her partner, Ilene Barg, work on formulating a description of the photograph. Karen is Ilenes caregiver and a regular participant in the program. The connections being made are so valuable, Pearson says. No matter what the content, we always walk away with a good feeling.(Heidi de Marco/California Healthline)

The meetings allow Connie to interact with others with the same disease, Doug says, and they help him learn new ways to engage and entertain Connie at home. But the gatherings also serve as a reality check on Connies cognitive abilities. Today, she could not verbalize or answer the questions, Doug says. In my mind, I would put her at the bottom of the group.(Heidi de Marco/California Healthline)

Doug and Connie head home after spending two hours at the Memory Mornings meeting. The meetings are not meant to serve as respite for the caregiver, but as a safe place where the couple can socialize with others in the same situation.(Heidi de Marco/California Healthline)

Doug prepares lunch for Connie after returning from the meeting. Connie says shes hungry, but she doesnt say much else. "I try to talk to her," Doug says. "But you cant have a dialogue with her."(Heidi de Marco/California Healthline)

Connie keeps herself busy for hours fiddling with random objects, such as Frodos felt cat toy. Even though Doug tries to keep a busy calendar for himself and Connie, he still feels a sense of loneliness. There are a lot of hours spent alone, no matter what we do, he says.(Heidi de Marco/California Healthline)

Heidi de Marco: heidid@kff.org,@Heidi_deMarco

Excerpt from:
Finding Connections And Comfort At The Local Cafe - California Healthline

People facing a cancer diagnosis, particularly a late-stage cancer diagnosis, may feel that their locus of control over life has been removed. They are now patients, relying on their oncologist, surgeon, radiation therapist and nursing staff.

But, consider an integrative cancer approach in which patients feel more empowered by an assortment of options they can choose, such as changing their diet, exercise, incorporating methods for reducing stress, seeing an acupuncturist and engaging in mind-body practices. Proponents of an integrative approach say these complements to conventional treatment (chemotherapy, radiation, surgery) make treatment more effective while reducing side effects.

Many cancer patients, like Jasmine Guha-Castle, are turning to integrative cancer care to enhance quality of life, improve outcomes and possibly beat the odds.

Guha-Castle, 50, of Austin, Texas, wont slow down for a minute in her fight to beat breast cancer, again. She made healthy living and volunteering at animal shelters her lifes mission since she overcame breast cancer 13 years ago.

But she received the unfortunate news that her breast cancer had returned while heading to England two summers ago. This time, it was metastatic, meaning the kind that spreads. And it was triple negative, a more aggressive kind of cancer that will not respond to hormonal therapy medicines. So, she flew right back to Austin.

This place gives me hope, which the other places havent so far.

Early in her treatment, regardless of a chemotherapy day, Guha-Castle could be found swimming in Austins Barton Springs pool, attending a meditation class, visiting a nutritional oncologist or acupuncturist, making carb-free foods, dancing and most often, reading science-based information about triple-negative breast cancer (TNBC).

Where you wouldnt find Guha-Castle was hanging out with other patients just because they share her condition. That isnt my cup of tea, says the expat Brit, who finds it hard to connect with members of the cancer community if they are depressed and not optimistic like she is.

You have to be positive and proactive to change the environment of your cells, notes Guha-Castle.

There are more options if you have the right doctor, she says. Initially, she was only treated with chemotherapy and radiation by oncologists who use conventional treatment methods. She says traditional oncologists did not show an interest in hearing about her anti-cancer literature related to medicinal mushrooms, turmeric pills and other approaches that might improve outcomes and help her feel better. She also wanted more guidance, more personalized care and more hope.

Integrative oncology is not alternative medicine, which usually refers to treatments used instead of traditional ones. It also isnt it only complementary, which refers to the use of single-intervention add-ons to support mainstream treatment. So, what exactly is integrative oncology?

Here is a comprehensive definition from JNCI (Journal of the National Cancer Institute) Monographs: Integrative oncology is a patient-centered, evidence-informed field of cancer care that utilizes mind and body practices, natural products and/or lifestyle modifications alongside conventional cancer treatments. Integrative oncology aims to optimize health, quality of life and clinical outcomes across the cancer care continuum, and to empower people to prevent cancer and become active participants before, during and beyond cancer treatment.

After reading about cancer programs at different clinics, Guha-Castle decided to fly to the independent Block Center for Integrative Cancer Treatment in Skokie, Ill. She was reinvigorated by the clinic, with all of its physicians and specialists in the same building.

A growing number of leading U.S. cancer care centers claim to have integrative medicine programs.

Guha-Castle found it to be like no clinic she had seen, with a kitchen for nutrition classes, a yoga and exercise area and soothing lighting and music. Exercise equipment was only steps away from the chemotherapy areas.

This place gives me hope, which the other places havent so far, she says.

She was particularly motivated after reading the Block Centers preliminary study of stage IV breast cancer patients who were treated there. The treatment improved survival time for the patients, generally, compared to patients treated at conventional clinics.

Dr. Keith Block is the Block Centers medical and scientific director, and considered to be the father of integrative oncology. He developed a treatment program called Life Over Cancer, which uses a plant-based diet, exercise, nutritional supplements, nutritional infusions (administered intravenously) and mind-body therapies. He also uses innovative methods of chemotherapy and experimental and off-label medications.

No two patients are treated in the same way there. Treatment is based on individualized testing to determine a persons biochemical environment or internal biochemistry. This is the environment surrounding a persons cancer cells that can influence the growth and spread of cancers. It includes levels of inflammation, oxidation and the state of his or her immune system. Block uses blood tests for this assessment, which he calls this terrain testing or taking a blood terrain panel.

At the Block Center, all conventional cancer treatments, physician visits, blood draws and visits with counselors are covered by Medicare and most private insurance plans. Some extras, like dietitians, nutritional supplements and nutritional infusions are out-of-pocket.

Fortunately for Guha-Castle, she can afford to fly to the Block Center every two weeks for treatment. But many people dont have the means to do that, she acknowledges. She is still associated with an oncologist in Austin for blood transfusions and scans, but she says she would rather pay more to get the kind of care she wants at the Block Center.

A growing number of leading U.S. cancer care centers claim to have integrative medicine programs.

Dr. Lorenzo Cohen, professor and director of the Integrative Medicine Center at the University of Texas MD Anderson Cancer Center in Houston, says what distinguishes his clinic from the Block Center is being part of an academic medical system. He says blood testing and prescribing medications, particularly of herbs and supplements, becomes a little more challenging when you are in an academic medical center and must follow strict evidence-based guidelines, such as the National Comprehensive Cancer Network guidelines.

Treatments provided by integrated programs within large cancer centers are led by physicians, who also work with providers to guide patients in services like acupuncture, massage, music therapy, yoga, Tai chi and qi gong (methods of movement, breathing and meditation), physical therapy, nutrition and health psychology throughout treatment and whenever possible.

Like other treatment programs, they take commercial insurance and Medicare for standard procedures. The Centers for Medicare and Medicaid Services now covers acupuncture for Medicare patients with back pain. Cohen says this shows that insurers see that integrative approaches are not only cost effective, but a huge value gained in quality of life.

Dr. Dawn Mussallem specializes in breast care at Mayo Clinics Integrative Medicine and Health program in Jacksonville, Fla. She worked with Cohen on an expert integrative oncology panel that recently endorsed the Society for Integrated Oncology Breast Cancer Guidelines.

In the last couple of years, Mussallem developed and piloted a breast-specific integrative medical program within Mayos Jacoby Center for Breast Health that included acupuncture, massage therapy, cancer nutrition, mindfulness classes, yoga and superfood cooking classes.

Mussallem met with patients about whole-person well-being, discussing aspects like nutrition, exercise, purposeful living and avoidance of toxins like alcohol and tobacco. The programs results showed a favorable patient benefit on quality of life, and these integrative services are now offered to all cancer patients at Mayo Clinic in Jacksonville.

Given the high prevalence of patients using alternative modalities often driven by misinformation available to patients, there is a strong need to guide the use of appropriate integrative oncology care to achieve optimal outcomes for our patients, Mussallem says.

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More Than Chemo: A Different Way to Treat Cancer - Next Avenue

Ackermanns Swim Program is a family owned business teaching ages 4-11 the life skill of swimming and water safety since 1949. Non-competitive, safe environment builds confidence and self-esteem. Four different water level in heated pools for progressive learning. Great playground, plus convenient drop off and pick up at the curb. http://www.ASPKirkwood.com

YMCA Camp Lakewood is not just any summer camp. It is that special time at that perfect place, with friends and memories that children ages 6-17 will take with them throughout their lives. Help them to high-five every accomplishment and celebrate their growing independence through overnight summer camp. YMCA Camp Lakewood offers mini, traditional, equestrian, wilderness and leadership programs, along with adventure and lake/water activities, crafts, sports, camp games, horseback riding, caving and more. New to camp? Come to an open house and tour the property, talk to staff and join in on some activities. Visit camplakewood.org or call 573-438-2155. Sessions begin May 31.

Camp Pegnita is an old-fashioned day camp that gives kids the feel of an away camp, right here in Kirkwood on six beautiful acres. Camp Pegnita has been providing a safe and enjoyable summer for kids ages 5 to 14 for more than 60 years. Activities include archery, arts and crafts, organized sports and games, campres, cooking, gardening, hiking and nature activities. Campers receive daily swim lessons and free-swim in the on-site pool. A special event, like a pirate party carnival, a magic show or a camp-wide eld day is scheduled every week. Register today at camppegnita.com.

Imagine a summer camp where campers eat breakfast in the company of ring-tailed lemurs, zoom down a zip-line and kiss a camel before lunch, make pottery on the wheel in the afternoon and play a camp-wide game of Capture the Flag after dinner. Cub Creek Science Camp is that camp. With over 300 animals, a six-element ropes course and activities in arts and crafts, archery, photography, chemistry and more, this is a truly unique summer camp. Facilities are air-conditioned, meals are served buffet style with alternative meal options available, and accreditation by the American Camp Association. Visit CubCreekScienceCamp.com.

Christ Community Lutheran School, visit ccls-stlouis.org to register for camp.

Ignite creativity this summer at COCA. Campers have the opportunity to learn and experience new things, build their skills and, most importantly, have fun. COCA offers some of the most creative camps for kids and teens, ages 3 to 18. Camps start the day after Memorial Day and run through August 21, providing families with 13 weeks of summer arts opportunities. Join this summer.

Make MUSIC this Summer. The Community Music School offers summer camps for all ages including Kindermusik Family Adventures (6 months 5 years), Band (Grades 7-12), Flute (Grades 7-12), String Orchestra (ages 7 high school), and Chamber Music (by audition) camps, a Composition Intensive (grades 7-12) and an Adult Chamber Music Intensive (21 and up). Individual music lessons in band and orchestra instruments, piano, voice and harp are also available this summer during the six-week session starting June 19th. For more information on all of the summer programs, please visit webster.edu/cms-summer.

Community School offers camps for 3-year-olds to eighth graders on the schools beautiful 18-acre campus. Over 90 offerings, with special sessions from STAGES, Bricks 4 Kidz, HINRG and more. Plus, Play Camp for the youngest campers, a week devoted to STEM and FUNdamentals to fight the summer slump. Register at communityschool.com/camp.

Summer fun is at Cor Jesu. Grade school girls will get a taste of life at CJA by attending the many enrichment and sports camps.

Dance Center of Kirkwood offers several summer camps for ages 3 to grade 12. Call 314-821-6663 for more information on dance camps, classes and birthday parties.

Summer Day Camp provides a fun, safe experience for kids to learn new skills, build self-confidence and make lasting friendships. The YMCA offers camps for all interests, including traditional outdoor, sports and themed camps for every interestlike aquatics, cooking, art, theater, science, music and more. Camp begins May 28 and runs all summer long. Types, schedules and prices vary by branch. Contact the local branch for details.

At Gifted Resource Council Summer Academies (314-962-5920) bright and gifted K-8 students will explore engaging topics in-depth and hands-on with highly qualified instructors.

Imaginations will soar this summer in the all-new Camp Invention program, Elevate! Campers in grades K-6 will spark their creativity and build collaboration skills while controlling their very own flight simulation robot, protecting Earths ecosystems, designing the ultimate sports complex and learning the value of their ideas. Local educators will lead fun, hands-on STEM activities inspiring children to ask questions, overcome obstacles and be confident in their innovative ideas. Visit invent.org/camp or call 800-968-4332 to register. Use promo code LOCAL25 to save $25 (expires 3/31) or LOCAL15 to save $15 (expires 5/12).

Kirkwood United Methodist has three summer camps open to all children. July 6-10 Heartland Day Camp brings archery, a climbing wall and waterslides to KUMC. Register by May 1 for a $125/week rate. Creative children will enjoy M.A.D. Camp July 13-17 where they will learn a musical and have two performances on 7/17 & 7/19. Then go To Mars and Beyond for VBS August 10-14. See all the details and register now at http://www.kirkwoodumc.org.

Kraus Farms offers three types of camps: horse camp, farm camp and mini buckaroo camp. Kraus Farms stresses safety, horsemanship and fun for every camper.

Make a childs summer magical with a one-of-a-kind summer camp experience. Campers participate in fun educational activities, explore The Magic House and more.

Summer adventure awaits at MICDS. Four campsPegasus, Language Immersion Camp, Rams Sports Camp and Eliot Summer Academyoffer a variety of activities for kids in grades K-12 from any school. Campers will explore unique learning opportunities, languages and cultural experiences, sports and hobbies to ensure that brains and bodies are active and campers are eager to return each day. All camps are located on the sprawling 100-acre MICDS campus and supervised by enthusiastic counselors and expert MICDS staff. Pursue new passions, explore new cultures, exercise athletic skills and stretch limits at MICDS summer camps.

Miriams specialty camps are perfect for students entering grades K-12 who need a boost in FUNdamentals during the summer. Camps offer small teacher to student ratios and customized curriculum with a fun and caring staff. Campers can focus on academics such as reading and writing skills, build social skills, or choose from therapy camps that emphasize sensory, fine motor or emotional development. Morning, afternoon or full-day sessions plus after camp care is available. Learn more at miriamstl.org or call 314-961-1500.

MJ Performing Arts Academy is a dance and acro studio located in the heart of Webster Groves. The mottoBuilding Happy, Healthy, Fit and Confident Dancersdrives all of their endeavors. Visit https://mjperformingartsacademy.com or call 314-968-3903 to set up a free trial class or for more information.

Come join the fun and get better at tennis this summer at the Dwight Davis Memorial Tennis Center Nike tennis camp. Junior full-day and half-day camp options for boys and girls ages 5-18. All ability levels welcome.

Check out Notre Dame High Schools enrichment and athletic camp opportunities this summer at http://www.ndhs.net. Join them on campus.

Experience the magic of opera firsthand at one of Opera Theatre of Saint Louis summer camps. At Opera Camp for Kids, students entering grades 4-7 explore the world of opera by composing, staging, directing and performing their own original works. At Spring Training Vocal Camp, high schoolers experience the life of a professional singer through private lessons, master classes and a performance of a fully staged opera scene for friends and family. All campers attend a live opera performance and work with Opera Theatre professionals. No auditions required. To learn more and register for camps, visit ExperienceOpera.org/Camps.

Looking for a one-of-a-kind summer program for kids? Check out Camp KangaZoo at the Saint Louis Zoo, where camper learn about Zoo animals. Camp KangaZoo is tailored for children in first to sixth grade. Have younger or older children? The Zoo also has Camp Joey and Teen Camp.

School of Rocks local music camps are perfect for musicians of any skill level who want to learn guitar, bass, drums, keyboard and vocals.

St. Louis Gym Centre (314-968-9494, http://www.stlouisgymcentre.com) offers gymnastic instruction for ages one to adult. Summer 5-day and half-day camps and classes available. Birthday parties, field trips, open workout and playgroups.

STAGES Performing Arts Academy offers an exciting variety of Musical Theatre camps, workshops and productions for students of all abilities, ages 3 to 18. Act, dance and sing all summer long while learning new skills and techniques. Classes include Splash Into Music, Intro to Broadway, Musical Theatre Dance, and more. And dont miss out on the Broadway Performance Workshops of Rock of Ages: School Edition and The 25th Annual Putnam County Spelling Bee. It is all at the STAGES Performing Arts Academy this summer. Register today at http://www.StagesStLouis.org or call 636-449-5775.

Fill a childs summer days with camps at Ursuline Academy. Open to boys and girls ages 6-14, each camp is designed to create an entire week of full-day fun. Ursuline is excited to share in unique partnerships with COCA, and Bricks4Kidz to enhance the summer offerings. Camps include pottery and art, soccer, Minecraft Gaming, field hockey, magic, dance, Lego Robotics and much, much more. Visit http://www.ursulinestl.org/ for all camp details and registration.

Webster Groves Parks & Recreation camps (314-963-5600, http://www.webstergroves.org) provide quality and specialty indoor/outdoor experiences emphasizing nature, games, sports, crafts, performing arts and field trips.

The SPICE Chess Summer Camp at Webster University (314-246-8075) is a fun way to introduce chess to newcomers and deepen understanding of the game for intermediate or advanced players. Instructors are SPICE Chess Team members who teach based on Susan Polgars world-class curriculum. Visit webster.edu/spice.

Webster University School of Communications offers camps to high school students (ages 14-18). Music Recording (June 1-5) Collaborate with professionals and operate a recording studio. Record a rock band, mix, edit and master tracks. Scriptwriting (June 1-5) Learn the basics of writing for the movies and TV, including screenplay formatting utilizing current software, storytelling structure, character development and dialogue creation. Game Design (June 8-12) Learn to be a video game designer including how games are designed. Plan and build a game. Filmmaking (June 15-19) Plan, shoot and edit a short film by participating in each facet of production. Register at webster.edu/mediacamps.

Yucandu Art Studio believes that when kids get great materials, they make great art. Yucandu is such a fun and inspiring place to be and the camp projects are so cool. Send children to a place where they will grow as budding artists, feel successful and bring home artwork. Yucandu campers say, That was the best camp ever!

Emmanuel Preschool (314-961-2393) provides ages 2-5 with joyful learning through music, art, yoga, creative movement and cooking. Experienced, caring teachers foster a creative environment. Now enrolling for fall.

Nationally accredited, Webster Child Care Center has been providing quality care and education for the past 47 years. From birth through six, low adult-child ratios.

Webster Hills Preschool (314-961-8722 x228, http://www.westerhillsumc.org) offers ages 6 months to 5 years activities to stimulate curiosity, encourage learning, foster creativity and stretch imagination.

Originally posted here:
Summer Camp Education And Program Guide - Webster-Kirkwood Times, Inc.

I hate not having a plan. I write out to-do lists every single day at work. I can't go on a vacation without an itinerary filled with activities, breakfast, lunch, and dinner breaks, and scheduled free time. My penchant for planning even comes into play during my workouts.

Before I walk into the gym, I prefer to have my one-hour workout mapped out in my mind. When I was only running on the treadmill, Spinning, or taking trainer-led classes, this was an easy task. But since I've amped up strength training, it's been tougher to have all my circuits preplanned and ready for action.

So, I decided to give the Openfit app's free trial a go.

Openfit is a new digital streaming fitness platform featuring fitness, wellness, and nutrition programs that can be personalized to each individual's goals.

What made Openfit stand out to me in the fitness department was its combination of On-Demand and Live Class options in multiple different workout categories, including strength training, barre, Pilates, walking, running, cardio, HIIT, yoga, weights, and stretching.

The app offers 350 new Live class options per week. For example, you can sign up for a 40-minute Total Body Strength with Weights class at 6:15 a.m., or a 25-minute Pilates Mat class at 1:30 p.m.

Similar to a boutique fitness class, the sessions are capped at 40 people, so you have to sign up ahead of time. During the class, you have the option of turning on your camera so the trainer leading the class can offer corrections, encouragement (times a million), and advice in real time.

To build flexibility into my schedule, I was a little more interested in the On-Demand options, featuring taped Live classes in every category, which you can access at any time.

The first time I used Openfit at the gym, I knew I wanted to work in at least 10 minutes of abs after my 25-minute run. I opened the app, scrolled through the options until I found the "Strengthening" section, and tapped "10-Minute Abs."

The workout, which was previously taped, was instructed by a trainer who introduced herself in the beginning of class. I also found out that Openfit's classes are all taught by certified trainers, which made me feel more comfortable with the moves and worry less about getting hurt, which has unfortunately happened to me in the past while following a trainer on Instagram.

Each move in the 10-minute session is accompanied by a video demonstration (so you know exactly how to perform each exercise) and a countdown clock. You also have the option to pause the workout, which I took advantage of several times to grab different sets of dumbbells.

During my first week of using the app, I also tried a 25-minute Upper Body Strength-Training class and a Total Body Strength class.

My favorite thing about the app is how much more efficient it has made my gym days. All I really need to know is what area of the body I want to concentrate on (or what type of workout I want perform) and how long I have to get it done. I haven't wasted time staring into space when I can't quite figure out what to do next, or what exercises to pair together for a circuit.

When my free trial ends, the app will ring in at around $89 for a year an introductory offer. That comes out to less than $8 a month, which is likely less than the cost of buying lunch. Considering the app also includes a nutrition section with tips, recipes, and meal plans, it's arguably a steal.

I love planning and probably always will but when it comes to organizing exercises, I'm OK leaving the specifics up to this app.

Click here for more health and wellness stories, tips, and news.

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I Tried the Openfit App, and Now Planning My Workouts Is So Much Easier - POPSUGAR

On one hand, its been one of the most entertaining seasons in recent memory. Sure, it hadnt been that long since the San Francisco 49ers made a Super Bowl appearance. But when you look at all the uncertainty headed into the 2019 regular season and factor in the injuries, the team had to overcome, and the second-half schedule, saying this season was fun is the understatement of the season. If youre upset about the Super Bowl loss, still you have every right to be, but dont let that loss cloud your memory on the season that was.

Its time to turn the page, and as the 2020 offseason is officially underway. Its February, and we havent had more than five mock drafts on the site. Thats a win. Thats going to change as the NFL Combine is right around the corner. Here is a look at the important dates to know over the next couple of months.

February 24 March 2

NFL Scouting Combine, Lucas Oil Stadium, Indianapolis, Indiana. The top college players at every position run around in underwear to improve their draft stock because 40-yard dashes will tell you more about a player instead of what they did on the field for three seasons!

February 25

First day for clubs to designate Franchise or Transition Players. This is a big period for the 49ers with Arik Armsteads contract situation looming.

March 10

Before 1 p.m. PT, teams must designate Franchise or Transition Players.

March 16 18

Beginning at 1:00 p.m. PT, the legal tampering period begins. Clubs may contact and negotiate with pending unrestricted free agents.

March 18

Before 1 p.m. PT:

Beginning at 1 p.m. PT

Annual league meeting/owners meetings in Palm Beach, Florida. This is where great rules like a replay for pass interference are voted on.

April 6

Teams that hired a new head coach after the end of the 2019 regular season may begin offseason workout programs.

April 17

Deadline for restricted free agents to sign offer sheets.

April 20

All other teams may begin offseason workout programs.

April 23 25

NFL Draft in Las Vegas, Nevada. The 49errs will pick No. 31, for now.

April 27

NFL teams may request permission to visit with, try out, or sign any player who was under contract to the XFL after the XFL season.

The next time the Niners will be in helmets

Rookie minicamp will be in May. Training camp will begin in mid-July. The preseason will open on August 6. The regular season will start on September 10. Super Bowl LV will be on February 7 in Tampa, Florida.

Link:
49ers offseason: Important calendar events and dates to know - msnNOW

DIGHTON

The Dighton Council on Aging is located at 300 Lincoln Ave., N. Dighton. Phone: 508-823-0095. Contact Alice E. Souza, http://www.dighton-ma.gov/

February Monthly News

The Bristol County Sheriffs Office has launched a new, free Public Safety Program for seniors. In just a few minutes, we can create a Senior ID card that has your name, photo and emergency contact. Please give us a call at 508-823-0095 to let us know you would like to attend on March 17 at 1 p.m. at the Council on Aging 300 Lincoln Ave.

Do you need help with heating costs? If you would like to know more about Fuel Assistance, contact Citizens for Citizens, located at 1 Taunton Green, 508-823-6346.

Prime Time is an adult supportive respite facility located in the rear of the Town Hall, 1059 Somerset Ave. If you know of someone who cannot stay alone or whose family could benefit from some respite, we may be able to help both the elder and the caregiver. Prime Time is open Monday through Friday from 8 a.m. to 3 p.m. Prime Time is a supervised program for elders where they can enjoy a full and productive life. Call Sheila at 508-669-6272 or visit http://www.dighton-ma.gov for more information.

Chair Yoga class is held for those 60+, on Tuesdays, from 11 a.m. - noon, at the Dighton Council on Aging, in the Lincoln Village Community Center, 300 Lincoln Ave. Call 508-823-0095 for more information.

Tai Chi Classes are held on Fridays, from 9 to 10 a.m. Classes are held at the Dighton Council on Aging, 300 Lincoln Ave. For more information, call 508-823-0095.

Exercise Classes are held for those ages 60+, on Mondays and Wednesdays starting at 9:30 a.m., at the Dighton Council on Aging. For more information, call 508-823-0095.

The next time the Un-Finished-Object/Arts and Crafts Group will meet will be Tuesday, Feb. 25 at 10 a.m., at the Dighton Council on Aging. Let's finish your projects, bring your quilting, beading, knitting or crocheting, and let's finish it together. Call 508-823-0095 for more information.

The Sojourn Group will meet on Monday, Feb. 24 at 10:30 a.m. Bears made by caring volunteers, are distributed to Cancer Patients, Survivors and those affected by it, at nearby hospitals. For more information and to let us know if you would like to help stuff the bears, sew, etc., call 508-823-0095.

A Representative from the Dighton Public Library will be at Lincoln Village on Tuesday, Feb. 11 and Tuesday Feb. 25. This program is for Dighton residents. You may check out and return books, videos, D.V. Ds and more. For more information, call 508-669-6421.

The next Wellness Clinic will be held on Tuesday, Feb. 18 at 9:30 a.m., at the Dighton Council on Aging, 300 Lincoln Ave. The scheduled topic in February is Preventing Falls and Fractures. A Nurse will be available to answer questions and to check your blood pressure. Call 508-823-0095 to schedule appointment. Walk ins are always welcome.

A Vision Clinic will be held Tuesday, March 31, at Prime Time. Cornerstone Family Vision provides this free service of minor repairs and adjustments to eyeglasses. If you are a Dighton resident 60+ and need this service, call 508-669-6272 for more information.

The next food bank will be held on Saturday, Feb. 15, starting at 8 a.m. Dighton Town Hall, (Lower Level) 979 Somerset Ave. First time attending: Must show ID and Utility bill with address and, Show Proof of need: Tax Returns, Disability Statement, etc.

The Town of Dighton Historian, would like to listen to your stories about the good old days. Join Myrna on Friday, Feb. 21 at 10 a.m., (please call to confirm) at the Dighton C.O.A, 300 Lincoln Ave. Call 508-823-0095 to let us know youll be attending.

Senator Mark Pacheco, or a representative, can be reached by calling 508-822-3000. If you have any questions, needs or concerns that Senator Pacheco can help you with, call 508-822-3000 to speak to someone and or make an appointment.

Citizens for Citizens is currently enrolling older workers, age 55+, for the SCSEP Program. Low-income seniors may qualify for paid job training opportunities. If you consider yourself an energetic, enthusiastic person, you may be able to supplement your income with a part time, twenty-hour per week-minimum wage training job in the Senior Aide Program. Call Alice at 508-823-0095 for more details.

GATRA transportation provides Dial-A-Ride, a curb-to-curb transportation for persons 60 years or older. To find out which services are available call: 1-800-483-2500 or visit http://www.gatra.org

MED Wheels, long distance medical transportation: funded through United Way of Greater Attleboro/Taunton for seniors and people with disabilities that are ADA eligible in Dighton, and surrounding communities. To make a reservation, call 508-823-8828, ext. 263.

Applications are being accepted for one-bedroom apartments at Lincoln Village, low income housing for the Elderly/Disabled. Dighton residents having preference. The age requirement is 60+. Those with a permanent disability or handicap also qualify. Limits of income are $47,600 for an individual and $54,400 for a couple. Rent is based on 30% of gross income and includes all utilities. Please contact the Dighton Housing Authority at 508-823-8361, 300 Lincoln Avenue, North Dighton, MA 02764. The office is open from 8 a.m. till 2 p.m., Tuesday, Wednesday, and Thursday. For more information and an application, visit http://dightonhousingauthority.org

Pinochle-Cribbage-Whist: Games are played at the Lincoln Village Community Center, on Wednesdays and Thursday at 1 p.m. We also have a Whist Party scheduled for the 1st. and 3rd. Monday of the month at 1 p.m.

Nutritious meals are served at Prime Time Monday through Friday at 11:30 a.m. by reservation. Call Sheila at 508-669-6272 by 10:30 a.m. the previous day to reserve a meal. A donation of $2 per meal is suggested. Home delivered meals can be arranged for homebound elders upon request. If you know of someone who is homebound and in need of home delivered meals please call (508)- 823-0095 or (508) 669-6272.

The SHINE (Serving Health Information Needs of Elders) is available to assist you with questions concerning available Medicare HMOs and Medicare Supplements (Medigaps). Call 1-800- 987-2510 for more information.

FALL RIVER

Fall River Council on Aging, 508-324-2401; Regular programming includes:

Flint Senior Center, 69 Alden St. Coordinator Almerinda Medeiros; 508-324-2712

Monday: Lunch and bingo 11 a.m. to 2:30 p.m.; Rep. Paul Schmid visits first Monday of the month at 11:30 a.m.

Tuesday: Arts and crafts

Wednesday: Breakfast bingo 9:30 to 11:30 a.m. third Wednesday of the month; Zumba 11:30 a.m.

Thursday: Arts and crafts 9:30 a.m. to noon; Lunch and bingo noon to 2:30 p.m.

Friday: Movie matinee day; noon.

Bilingual Portuguese staff available

Niagara/Maplewood Senior Center, 550 Tucker St. Coordinator Jennifer Milterick 508-324-2717

Monday: Lunch 11:30 a.m.; bingo 1 p.m.

Tuesday: Exercise 9 to 9:50 a.m.; Low impact aerobics 10 to 10:45 a.m.; Pitch 1 to 3 p.m.

Wednesday: Lunch 11:30 a.m.; Bingo 1 p.m.

Thursday: Exercise 9 to 9:50 a.m.; low impact aerobics 10 to 10:45 a.m.; Jambalaya Jammers noon to 3 p.m.

Friday: Lunch 11:30 a.m.; bingo 1 p.m.

Puzzle and game area available daily

North End Senior Center, 101 President Ave., Executive Plaza. Coordinator Donald F. Jackson; 508-324-2711

Monday: Pitch 1 p.m., knitting/crochet group 1-3:30 p.m.

Tuesday: Lunch 11:30 a.m., bingo 1 p.m. Slam Bingo every last Tuesday of the month 1 p.m.

Wednesday: No set schedule of events

Thursday: Lunch 11:30 a.m., bingo 1 p.m.

Friday: Bingo 1 p.m.

Bilingual Portuguese staff available

South Main Senior Center, 114 South Main St. Coordinator Nancy Suspiro; Assistant Patricia Bouvier, 508-324-2715

Monday: Lunch 11:15 to noon; bingo 1 to 3 p.m.

Tuesday: Cards 9 a.m. to noon

Wednesday: Cards 9 a.m. to 11 a.m.; lunch 11:15 to noon; bingo 1 to 3 p.m.

Thursday: Cards 9:30 a.m. to noon

Friday: Cards 9 to 11 a.m.; Lunch 11:30 a.m.; Bingo 1 p.m.

Puzzle and game area available daily

FREETOWN

Freetown Council on Aging, 227 Chace Road, East Freetown; E-Mail Address: Barbara: COA@freetownma.gov or Rosemary: Freetowncoa@comcast.net. Contact person/phone number: Barbara Place, 508-763-9557

Feb. 3 to Feb. 7

Monday: 9 a.m. Pool, 9 a.m. Knitting, 10 a.m. Muffins, 10 a.m. SHINE, 11:30 a.m. Drums Alive, 1 p.m. Pitch

Tuesday: 12:45 p.m. Bingo, 3 p.m. High School Computer Class, Cyds Deadline

Wednesday: 8:30 a.m. AARP Taxes, 9 a.m. Painting, 9:30 a.m. Line Dancing

Thursday: 8:30 a.m. AARP Taxes, 9 a.m. Drums Alive, noon Senior Club, 12:30 p.m. Scrabble

Friday: 9:30 a.m. Strength & Stretch, 10:30 a.m. Kanakis, 10:30 a.m. Closed

PORTSMOUTH

Portsmouth Multi Purpose Senior Center, 110 Bristol Ferry Road, Portsmouth R.I. Phone: 401-683-4106 Fax: 401-683-4001

Winter Schedule Activities Calendar:

Line Dancing Instructor Rose Northup-10 a.m.- Monday.

Billiards Daily at 9 a.m.

Bridge - 1 p.m. Mondays and Tuesdays. Pitch (Hi-Lo Jack) - Wednesday at 6:30 p.m.

Adult Coloring - 1:15 p.m. every Mondays. Free (bring your own supplies).

Art Class- Tuesdays at 9:30 a.m. Free. Bring your own supplies

Alzheimer's Support Group-Tuesdays at 9:30 a.m.

Chair Yoga Exercise with Kathryn Ward/Linda McAllister: Tuesdays: 1 p.m.

Cribbage-Tuesdays: 1:30 p.m.

SHIP counselor, Donna Macomber will be here every Tuesday from 1 to 4 p.m. SHIP specializes in health insurance plans, such as: Medicare Part A, B, C, and D, Medicare Advantage, several supplemental plans. Pat can also help you with your medical bills. Appointment is necessary. Call 401-644 3317.

Tai Chi-Instructor Jessie Harding - Wednesdays: 10:30 a.m.

Country Jammin- Wednesdays at 12:30 pm

Bingo-Wednesdays at 1:30 p.m. Refreshments served.

Walking Club at 10 a.m. Weather permitting

Chorus - Thursdays at 9:30 a.m. Chorus Director: Josephine Vierra

Mahjongg - Thursdays at 1 p.m.

Cardio Exercise with Stephanie Synnott - Fridays at 9:00a.m.

Zumba Gold with Jessica Shea - Fridays at 10:15 a.m.

Fitness Center is opened daily for members only. 9 a.m. - 3:30 p.m.

Thrift Shop open from 9:30 a.m. to 3 p.m. Monday through Friday. Closed for lunch noon to 1 p.m. Donations of small items may be made during these hours.

Portsmouth Caf Luncheon meals are served at noon Monday through Friday at the Center. Meals served to 60 and over or disabled. Reservations are required 24 hours in advance. Suggested donation $3. Call 401-683-4106

Blood Pressure Screenings - Fourth Wednesday of the month from 11 a.m. to noon. Open to the public.

The Portsmouth Multi-Purpose Senior Center is located one mile south of the Mt. Hope Bridge at 110 Bristol Ferry Road, Portsmouth. The Center is self-supporting and a non-profit agency that strives to meet social, educational and nutritional needs of senior citizens. Membership dues are $15. Classes are $2.50 for Members and $3 for Non-members You must be 55 years and older to join. For more information about events and activities or other services provided by the Center, please call the office Monday through Friday from 9 a.m. - noon and 1 to 4 p.m. at 401-683-4106.

SOMERSET

The Somerset Council on Aging: Regular office hours for the Council on Aging are Monday to Friday from 9 a.m. to 3 p.m. The business line is 508-646-2833, Transportation line, 508-646-2819. Contact Shauna or Samantha with any questions or concerns.

Regular weekly activities include:

Osteoporosis exercise, Monday and Thursday at 9:30 a.m.

Tai Chi every Monday at 9:15 a.m., $3 per class

Mahjongg casual and instructional every Monday 10:30 2:30

Mahjongg every Thursday 10:30 2:30

Aerobics exercise class every Tuesday and Thursday 9:30 a.m., $3 per class

Bingo every Tuesday and Friday, 12:30 p.m.

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Senior happenings for the Week of Feb. 2 - Entertainment - Fall River Herald News

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