Month: January 2012

Exercising on a Budget: Making an impact without making a big investment

Editor’s note: This article is another in a series from the Pottstown Area Health & Wellness Foundation about making healthy lifestyle choices on a budget. 

EXERCISING ON A BUDGET:

MAKING AN IMPACT WITHOUT MAKING A BIG INVESTMENT

By: David Kraybill, Executive Director, Pottstown Area Health & Wellness Foundation

Are you one of those individuals who can easily find an excuse not to exercise? I had to do this. I had to do that. I have my kids. I’m tired. It’s dark out. It’s not in my budget to join a gym or buy expensive equipment. Well, you can cross that last one off your list of excuses—you can exercise if you’re on a budget and you don’t have to join a gym or invest big bucks. In fact, there are so many low-cost or free ways to exercise, by yourself or with your family, you may start to find those other excuses are no longer necessary.

According to the guidelines from the Department of Agriculture and the Department of Health and Human Services, individuals should have at least 30 minutes of daily physical activity to reduce the risk of chronic diseases in adulthood. So, you may be pleasantly surprised to find out how often and affordably you can fit exercise into your day and reach your 30 minute minimum without trying too hard or changing too much of your routine.

Everyday Exercises

Start small. Did you know that you can turn almost your entire day into an exercise routine? Consider:

• Using the self-check out at stores – not only is it faster, but scanning and bagging your

own groceries is more movement than you would normally get when using the regular

check-out lane.

• Taking the steps instead of the elevator – sound familiar? That’s because it works. If

you’re on the 25th floor, start small – go up a few flights and add more flights as you

progress.

• Cleaning your house – yes, you get exercise every time you vacuum, scrub the floor,

and polish the furniture—30 minutes of housework can burn up to 215 calories!

• Doing squats or lunges while brushing your teeth or waiting for the microwave.

• Balancing on one leg while drying your hair, shaving or putting makeup on.

• Doing exercises during commercials while watching your nightly TV—ab crunches,

squats, “jump” rope, march in place.

• Mowing the lawn and weeding the garden in spring and summer, and raking the leaves

and shoveling the snow during fall and winter.

• Parking in the farthest away space so you have a longer walk to the store.

 

Free Exercises

Perhaps you are interested in more structured exercise, not just what you can fit in where you can. There are many FREE things you can do to get started. Try:

• Walking or jogging – still the best bargain there is. However, the one investment you do

want to make is in good athletic shoes.

• Putting on some music and dancing.

• Going online and finding free workouts on YouTube.com

• Finding an exercise program on TV.

• Checking out exercise DVDs from your local library.

• Hiking and biking – check out http://www.missionhealthyliving.org for local parks, bike trails

and hiking spots in our local area. (Check out local parks at the Parks & Rec page at PositivelyPtown.com, too!)

• Strength training – using just your body as resistance. Try squats, lunges, calf raises,

push ups, tricep dips and crunches. Not sure how? Look it up on YouTube.

• Scouting around in your basement or garage for old fitness equipment that you may

have purchased long ago, but forgot about. You may find a basketball, tennis racket,

Frisbee, paddle ball games, baseballs, step equipment, etc. that you can begin to use

again.

 

Low-Budget At-Home Gyms

Having an at-home gym does not mean you have to invest in a costly machine. There are many ways to build a gym at home that will not set your budget back. Consider:

• Making your own weights from full soup cans, laundry detergent bottles and water

bottles; milk or orange juice jugs filled with sand; and PVC pipes filled with sand.

• Seeking out used equipment from garage sales, relatives or friends, Craigslist,

Play it Again Sports stores and Ebay.

• Making a modest investment in versatile, but inexpensive equipment: medicine ball,

jump rope, dumbbell set, resistance tubing, exercise/stability ball, mirror, step bench.

 

Other Options

Finally, just when you think there cannot possibly be more choices to exercising on a budget—good news, there is! Consider:

• Seeking out low-cost, local fitness classes that are not associated with a gym.

A Fresh Start Fitness has a number of workout choices, and the Ballroom on High

offers Zumba classes.

• Starting a fitness class at work if you have the interest and the room—kettlebells,

Zumba, yoga, etc. There are many local trainers and teachers who may be looking to

teach extra classes. The more people you get, the less expensive it will be!

• Starting a fitness class at work, not with a trainer, but with a DVR player. Take turns

bringing in your fitness DVDs and get moving.

• Looking into low-cost gym options. Planet Fitness offers a membership for only $10

a month and the YWCA also has low-cost options.

Above all else, exercise should be fun—if it is, you are more likely to do it on a regular basis. If you need motivation, buddy up with a friend or involve your family. And now you know there are many different inexpensive and free choices for exercise that will not impact your budget, but will have a big impact on your health. Get started today!

About the Foundation – The Pottstown Area Health & Wellness Foundation’s mission is to enhance the health and wellness of area residents, providing education, funding and programs that motivate people to adopt healthy lifestyles. Visit www.pottstownfoundation.org for more information about the Foundation. Discover Pottstown area’s online community at www.missionhealthyliving.org to learn and share great information on how to lead a healthier life!

Great Clips holding fundraiser

The owners of Great Clips of Pottstown (across from Wal-Mart) are holding a Cuts for Cancer Cut-a-thon on Sunday, February 5th from 10 am – 4 pm to raise funds for Victoria, a 5-year-old with a brain tumor.

Great Clips is located at:

 223 Shoemaker Road, # 112
Pottstown, PA 19464
610-340-2756

See the Cuts.for.Cancer.Flyer for more information on how to help Victoria and her family meet medical expenses.

You can also learn more by visiting the website Victory4Victoria.org.

Save the date for 2nd Annual Pottstown Cluster golf tournament

Save The Date!

The 2nd Annual Pottstown Cluster Charity golf tournament will take place on Thursday, May 10th with a noon tee-off!

This event features a shotgun scramble format, putting contest, prizes, lunch, reception & dinner.

Men, women, golfers and duffers are all invited to have a super time while raising funds for disadvantaged children and their families in our community. 
Remember, if you register your foursome under your church, you are eligible to compete for the “Church Challenge Cup” (won last year by Mercy &Truth Synagogue!)

WBZH getting ready to launch Phase 3

Yesterday I had the chance to catch up with Dave Devlin, Program Director for The Buzz, WBZH 1370 AM. The Buzz is the Pottstown area’s only local radio station and it’s poised to launch Phase 3 of their plan to bring back and expand community radio in a big way for the tri-county region.

Phase 1 involved getting the station back on the air just over a year ago, after 1370 went silent for about a year.

Phase 2 involved a name and identity change from WPAZ to WBZH, The Buzz.

And now, Phase 3 –  which I actually can’t specify just yet! – will soon position the station to serve the community in a way that’s totally unique for a radio/TV station anywhere.

On February 7th The Buzz will hold a press conference, including local bloggers, to announce their new campaign, and on February 9th it will swing into action. Stay tuned here and online at wbzh.net or on the radio at 1370 AM. Catch The Buzz!

 

Gallery School Partners With Operation Backpack

The Gallery School of Pottstown is proud to partner once again with Operation Backpack to host a food drive for the month of January.  Operation Backpack provides local hungry students with much needed food for the weekend. There are many homeless and chronically hungry students in our area, and together we can help them succeed by addressing their hunger.

True to Life Ministries (TTLM) of Gilbertsville runs Operation Backpack and works with individuals and organizations like GSP to gather donated food and supplies. Volunteers use these items to fill backpacks distributed to qualifying students at the end of each week. The backpacks protect the students’ confidentiality, and they are discretely returned on Mondays so the process can start over. For more information on TTLM, please call them at 484-300-0280 or visit their website at
www.ttlm.org.

Donations can be dropped off at 254 E. High St. during normal business hours
(Tuesday-Friday 10am-4:30pm and Saturday 10am-3pm). GSP will have a collection
box available until the end of January. Please visit the TTLM website for a list
for approved items.

Adding to the impact of the food drive, Gallery glass artist Tari Zarka will donate 20% of her jewelry sales during the month of January to Operation Backpack. Tari creates gorgeous lampworked pendants, earrings, pins and cufflinks. Stop by the Gallery to see her work.

The Gallery School of Pottstown is a 501c3 non-profit community art school and
gallery. The School offers day, evening and weekend classes to all ages. The goal
of these classes is to help students develop their creative skills through
self-expression and independence. The Gallery on High hosts rotating shows
featuring local artists. The Gallery also sells handcrafted, one-of-a-kind gift
items.  The Gallery on High is open Tuesday through Friday from 10am-4:30pm and
Saturday 10am-3pm. The Gallery is closed Sunday and Monday.

The Gallery School of Pottstown
@Gallery on High
254 E. High St.
Pottstown, PA  19464
610-326-2506
www.galleryonhigh.org

Next Positively Pottstown Happy Hour this Friday

You are cordially invited to

come in from the cold and meet old friends and new at The Party ReduX Brand Store, a full-service party and event planning company in downtown Pottstown.

Jeffery Jackson and his team welcome you to their location at 205 E. High Street
from 5-7 pm to sample stellar hors d’oeuvres and get your weekend started!
As usual: $5 cover for appetizers; beverages complimentary.
RSVP 
ASAP
to
positivelypottstown@gmail.com

Wellness Foundation Helps Community Garden Grow

The Pottstown Area Health and Wellness Foundation recently awarded a grant in the amount of $30,000 to the Preservation Pottstown/Mosaic Community Land Trust to build Pottstown’s first community garden at 423 Chestnut Street. The Foundation’s grant will allow for the construction of up to 42 raised beds for planting and the installation of fencing, paths, a trellis, rain barrels, compost bins, benches, and a play area for children.

“We are honored and grateful to receive this grant from the Pottstown Area Health and Wellness Foundation, which will allow us to complete Pottstown’s first community garden this spring,” said David Jackson, President of Mosaic Community Land Trust. “The garden will greatly increase access to healthy foods and already has many supporters in Pottstown and surrounding communities.”

Community gardens are a growing trend particularly in vacant lots in urban areas. They are viewed not only as a way for people who have limited access to full-service supermarkets for fresh produce to improve their nutrition, but also as a way for neighborhood residents to reconnect. Residents pay a small annual membership fee and are given a small plot in which to grow vegetables and flowers. Educational workshops will teach members how to garden and what tasks need to be completed throughout the entire growing season. Jackson noted, “Some of the additional benefits of a community garden include: improving the quality of life for neighborhood residents, stimulating social interaction, beautification of the neighborhood, and improving opportunities for recreation, exercise, therapy, and education.”

A key to the success of a community garden is the development of partnerships. Jackson includes as Mosaic’s partners for this project: Pottstown Area Health and Wellness Foundation, Borough of Pottstown, Pottstown School District, Genesis Housing Corporation, Susquehanna Bank, Lowes, Davey Tree Experts, Lointerhome, and many individual donors and volunteers.

The Pottstown Area Health and Wellness Foundation enhances the health and wellness of area residents, providing education, funding and programs that motivate people to adopt healthy lifestyles. The Foundation was formed in July 2003 with the proceeds obtained from the sale of the Pottstown Memorial Medical Center. Non-profits interested in learning more about the Foundation’s grants program and application process should visit their website at www.pottstownfoundation.org. For great ideas on how to create a healthy lifestyle for you and your family, check out their online community, Mission Healthy Living, at www.missionhealthyliving.org

Juan Carlos now open for Sunday brunch!

Juan Carlos is now officially open for Sunday brunch, every Sunday from 9am to 1pm! Their breakfast menu – a special blend of the classic, the Hispanic, and a few of our own creations – features 12 delicious items, made fresh to order. Stop in and try:


-the decadent Breakfast Chili Relleno: the classic poblano pepper stuffed with scrambled eggs, chorizo, and mixed cheeses, and served with a side of home fries.

–Triple Berry Toast: a favorite for anyone with a sweet tooth! This dish showcases warm ciabatta bread sandwiching Nutella-cream cheese filling, raspberries, blackberries, and blueberries, and topped with our homemade icing.

-the ever-popular Vegetable Frittata: featuring mushrooms, spinach, tomatoes, onions and jalapeños, and served with a side of home fries.

But keep in mind, folks, that this is only a sample of what they have to offer! Stop in this Sunday – and every Sunday afterwards! Juan Carlos Fine Mexican Restaurant is located at 235 E. High Street, Pottstown, PA 19464. Their number is 484-624-4931.

“Year of the Young Woman” kicks off on Jan. 21 at Pottstown YWCA

Life is generational by nature. So is the generation gap. The YWCA Tri-County Area invites women of all ages to attend “Bridging the Gap”, the first in a series of workshops provided during 2012, “Year of the Young Woman”. This series of events and opportunities will highlight the cohesion and shared promise of women reaching their full potential.

 

According to Andrea Primas, YWCA Tri-County Area Executive Director, “A girl’s passage from childhood to adulthood is often uncertain and confusing. Women face tremendous challenges today as well as numerous, unprecedented opportunities. The YWCA’s goal is to address these issues, and provide women of all ages with the means to thrive and live competent, confident, capable lives.”

 

Bridging the Gap will be an insightful panel discussion that will include both young and seasoned women. The program will facilitate cooperation and understanding between women of different ages and cultures. It will create a synergistic relationship between women as they recognize their mutual interdependence by connecting the wisdom of some, with the enthusiasm of others.

 

“Panelists will consist of multigenerational women from our local community as they share and relate their experiences and the importance of communication,” states Sharon Basile, Board President of the YWCA Tri-County Area.

 

The panel discussion and light tea will take place on Saturday, January 21, 2012 from 3 p.m. to 5 p.m., at the YWCA Tri-County Area, 315 King Street, Pottstown. Attendance is FREE, but reservations are required. To attend, call the YWCA at 610-323-1888 to register.

 

The YWCA has designated 2012 as the “Year of the Young Woman”. Future programs will focus on topics such as Journaling, Body Image, Non-Traditional Careers, Cyber Bullying and Stalking, Go Green, and Advocacy.

 

About the YWCA:  The YWCA Tri-County Area has been serving the Pottstown and surrounding communities for over 100 years. Their mission to eliminate racism and empower women is achieved through programs and services such as Child Care, Adult Literacy, Women EXCEL and their Healthy Choices program for teenage girls.

 

 About the Year of the Young Woman – 2012:  In keeping with the YWCA USA;’s focus on engaging a new generation (30 & Under), the Year of the Young Woman (12-30), sponsored by the YWCA Tri-County Area, is a series of events and opportunities to connect younger and seasoned women. The experiences will facilitate cooperation and understanding between women of different ages and cultures, and create a synergistic relationship between women as we recognize our mutual interdependence, connecting the wisdom of some to the zeal of others.

 

“No country can get ahead if it leaves half of its population behind,” International Women’s Day, 2011.

 

To be part of building a relational bridge, or for more information about the YWCA Tri-County Area, please call 610-323-1888 or visit them online at www.ywcatricountryarea.org.

 

 

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