Category: Wellness

How to stay healthy & eliminate costly doctor visits this season

Editor’s Note: This is the third and final article in a series on living a healthy lifestyle on a budget, brought to you by the Pottstown Area Health & Wellness Foundation.

10 TIPS TO STAY HEALTHY AND ELIMINATE COSTLY

DOCTOR VISITS AND UNWANTED DOWNTIME THIS SEASON

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

No one likes to be sick. Besides the obvious feeling miserable, you miss work and cannot accomplish the things you need to for yourself and your family. On top of that, you have to spend money to go to the doctor, get a prescription filled or buy over-the-counter remedies. But, this time of year it’s inevitable, right? So, you sit back and wait for that first sign of a body ache or scratchy throat.

According to the Center for Disease Control, 1 in 5 people will get the flu this season. However, there is good news. That “1” doesn’t have to be you. You can take preventative action on a daily basis to reduce your and your family’s chances of getting sick and spending extra dollars on doctor office visits and trips to the drug store.

Top 10 Tips to Prevent Getting Sick

1. Wash your hands—you get sick for one reason—germs. Bacteria and viruses make you ill by finding a way into your body through physical contact. Since most contact is with your hands (think of everything you touch in just a few hours), washing them frequently can stop germs from entering your body. Never eat without washing your hands and wash them after riding public transportation. While antibacterial gels are effective and good when hand-washing isn’t practical or possible, washing with soap and water is the preferred option.

2. Don’t touch your face – even if you keep your hands clean. Chances are, some germs will survive and they can act only if they get inside you. The mucous membranes in your eyes, mouth and nose are ideal entry points. Simply keep your hands away from your face and food and make it difficult for germs to grow.

3. Avoid sick people – seems obvious, but yet you still do not always do it. Germs are everywhere, but they are definitely hanging out around someone already infected. Politely stay away and disinfect everything they touch. If possible, avoid those who work with little children, like teachers and pediatricians—unfortunately, they are usually contagious.

4. Don’t eat group food. Avoid party dips where there is no spoon to put some on your plate. (Think about someone sick sneezing into their hand, picking up a chip and rotating it in the dip or salsa to find the best dipping angle and swishing all those sneeze germs in the food.) Also, don’t eat out of a bag or bowl of anything that isn’t individually wrapped or equipped with tongs to choose your piece of food. Along these lines, avoid shared mugs, cups or utensils unless they’ve been washed in a dishwasher or with very hot water and a clean sponge.

5. Get enough sleep. According to Dr. Rubin Naiman, a sleep specialist and assistant professor at the University of Arizona’s Center for Integrative Medicine, “Sleeping well is the single most overlooked factor critical to good health, especially during flu season.” Sleep restores and heals the body; without it, your immune system cannot function properly. In addition, if you feel like you may be starting a cold, get some extra sleep to help your body fight it.

6. Don’t drink alcohol in excess, smoke or use other tobacco products. Drinking large amounts of alcohol negatively affects your immune system and makes it weaker for a full 24 hours. If you feel like you’re coming down with something, avoid drinking altogether for a few days. Smoking weakens the immune system by depressing antibodies and cells that are in the body to protect against foreign invaders.

7. Relieve stress. Being too uptight or constantly stressed out makes you vulnerable to viruses. It can also make your recovery time longer if you do get sick. Find ways to relax and chill out, and give your mind and body a chance to unwind.

8. Exercise at least three days per week. Aerobic exercise will build muscle and endurance and keep you strong as you age. Choose walking or any other exercise you can stick to. If you are feeling sick, it is best to skip a workout. Also, if you go to a gym – make sure you clean your equipment before and after use and wash your hands when you are finished working out.

9. Eat well and stay hydrated – seems simple, but eating a diet full of fresh vegetables, herbs, fruits, lean meats and whole grains can boost your body’s immune system and help it stave off invasive germs. Staying hydrated also helps your body stay balanced and strong and helps it support all your body’s functions. Ideal drinks include water and warm tea. Skip the soda—regular and diet—it adds calories and makes your body crave sweets.

10. Take a multi-vitamin. While eating healthy is the ideal way to get all your nutrients, sometimes we don’t. Taking a multi-vitamin can help fill in the gaps and add fuel to your body’s immune system.

Be Aware of the Top 8 Germy Public Places

1. Grocery Store – Shopping cart handles and seat buckets are the biggest culprits. They can be full of germs from others’ hands and leaky packages of meat. Wipe them down with the antibacterial wipes most grocery stores provide.

2. Children’s Playgrounds – Swings, jungle gyms, and all other equipment can be loaded with germs. The largest threat is from fecal bacteria from bird droppings and diaper-wearing kids. Always wash your and your child’s hands when returning home from the playground.

3. Public Restrooms – Believe it or not, it’s not the toilet, but the sinks—the taps and faucets and soap dispensers—they are all touched after using the toilet. Avoid touching moist surfaces that breed bacteria, and turn off all faucets and open all doors with a paper towel.

4. Offices – Desks, telephones and computer keyboards are the biggest offenders. Wipe down your desk with antibacterial wipes daily, and avoid these items on co-workers’ desks if they are sick.

5. Restaurants – Beware of the table surface and high chairs. Most restaurants wipe down the tables and high chairs with cloths that are used over and over and lack disinfectant. High chairs also harbor fecal bacteria, too, because they hold diaper wearing tots. Carry sanitary wipes and do your own wipe-down after you sit down.

6. Libraries – You can catch more than knowledge at your local library from the many surfaces that are touched. After handling books and touching countertops, use hand sanitizer to wash your hands.

7. Cruise Ships – These ships are floating cities, and the main cause of getting sick are noroviruses—almost impossible to avoid on a cruise ship and resistant to routine cleaning procedures. All public surfaces are breeding grounds. Wash your hands thoroughly and often, especially before eating.

8. Malls – Escalator handles are teeming with germs so try to avoid them. The sheer volume of people who touch the handles make them a bacterial hot spot. If you do, don’t touch your face and wash your hands or use antibacterial wash as soon as you can.

It can seem like too much to remember or an impossible feat to stay healthy. But, with a little extra effort and change of habits, you can significantly reduce your risk of getting sick—not only this winter, but year round.

 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 information on how to lead a healthier life!

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!

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

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

“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.

 

 

Eating healthy on a budget

Editor’s note: Positively!Pottstown periodically posts articles from the Pottstown Area Health & Wellness Foundation. During the holiday season it may seem difficult to eat healthy, let alone eat healthy on a budget, but this article provides some inspiration and strategies sure to help you and your family throughout the year.

EATING HEALTHY WHILE ON A BUDGET:

ADVICE WHEN APPROACHING FOOD SHOPPING

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

The grocery store has become a complex labyrinth of possibility, especially for families who desire healthy food on a smart budget. According to the Food Marketing Institute, the average number of items carried by a traditional grocery at the end of 2010 was a whopping 38,718. As consumers, we crave the concept of choice but are quickly overwhelmed by the multitude of options at our fingertips.

Having an exorbitant number of options may seem like a small worry; however, budget continues to challenge families who visit the grocery stores on average nearly twice per week.  According to the latest projections by the US government, grocery prices are expected to climb between 4% and 5% by the end of 2011. Many operate under the assumption that eating healthy equates to spending money. Therefore, a 5% price hike may hinder healthy decisions in favor of what is on sale or featured in coupons. Suddenly all of those options lead to bad decisions in the name of saving money.

Health and wellness are intrinsically linked to maintaining a sense of happiness, yet achieving them at a time of uncertainty leads to questionable behavior, even while grocery shopping. The past couple of years have encouraged consumers to hone their spending skills. Generally speaking, a smaller percentage of Americans are willing to spend on quality, unless they’re given good reason. For families, the fact that childhood obesity rates have been termed a national epidemic is just one reason to make smart and healthful choices in the grocery, as well as the kitchen.

It all begs the question: Is it possible to eat healthy on a budget? With a little dedication, the answer is yes! First, consider your resources:

Plan ahead. The thought of planning your excursions to traditional supermarkets may seem like an unappealing step if you are not accustomed to it, but a little thoughtful strategy can go a long way. Generally, we crave instant gratification. When food shopping, it is easy to succumb to impulse purchases, which elevate expenses and usually equate to unhealthy prepared foods. A list gives consumers a sense of direction and purpose when navigating the aisles. In addition, consult, but don’t rely on, weekly flyers and coupons. Whereas they offer competitive pricing, they do not always pay attention to the healthiest choices. And just because you have coupons do not feel the need to use them. Especially if the foods are not something you normally use or are for unhealthy items.

Enjoy variety. While many of us call the traditional grocery our main source when food shopping, a plethora of options exist for consideration. For instance, farmers markets and roadside stands sell locally-grown produce, while specialty stores and mass retailers create a competitive market. Though it may take away some of the efficiency of the one-stop-shopping experience, it does create potential for more robust savings. It is all a matter of simply knowing your community.

Do-it-yourself. More Americans are returning to their gardens as a means of growing their own organic produce. The fresher the better; processed foods may seem enticing, but they lack the nourishment meant to support a smart diet. For families, gardening offers an engaging project that emphasizes and educates all members on the importance of healthy living. Also, consider the benefits of canning or freezing your produce, whether home-grown or store-bought. The laws of supply and demand dictate that seasonal foods have the potential to be less expensive. You may enjoy fresh produce throughout the year, just by thinking ahead, stocking up and preserving foods when pricing is right.

Eating smart. Americans love their fast food lifestyle. A diet that includes increased levels of refined flour, sugar, salt and fat, coupled with a decrease in physical activity has taken its toll on our collective well-being. According to recent comments by Dr. Michael F. Jacobson, the executive director of the Center for Science in the Public Interest, “The typical American diet is promoting major health problems, causing serious environmental pollution and unintentionally creating poor working conditions for those who harvest, process and prepare our food.”

In addition to improving shopping techniques, budget-conscious consumers must also consider how to eat smart and watch out for the foods that miss the healthy mark. Some suggestions:

  •  Eat less meat. Experts suggest that Americans indulge in their passion for meat more often than they should. By reducing intake, it is possible to invest in better quality meats to balance additional costs. Additionally, incorporating other sources of protein, such as poultry or beans, creates a more well-rounded diet.
  • Consider whole grains. Whether bread, cereal or pasta, steer clear of refined or white flour in favor of whole grains. As is the case with fruits and vegetables, whole grains offer a bevy of necessary vitamins and minerals to support a balanced diet.
  • Buy bulk in moderation. There is a difference between buying bulk paper supplies versus fresh fruits and vegetables. Unless you plan to preserve, can or freeze for later use, often produce will go to waste in refrigerators. Also, pay careful attention to expiration dates. Americans are especially guilty of throwing away spoiled food, with estimates suggesting anywhere from 25% to 40% of food purchased being disposed of annually.
  • Walk the perimeters. The adage is true – fresh food and baked goods typically line the outside edge of grocery stores, while processed and junk foods take up aisle space. Keep focused on your list and take to the aisles sparingly.
  • Drink more water. Sugary beverages equal empty calories and can easily raise your grocery tab. Water is essential, and in the best scenario, tap water is free.
  • Mix and match. Fashion stylists suggest that you need only a handful of items to create a versatile wardrobe. The same is true for food preparation. By planning ahead of time, you can outline family meals that stem from a standard group of healthy ingredients, while still offering the variety you crave.
  • Snack responsibly. It’s inevitable that snack foods will find their way into our grocery baskets. By including healthy snacks, as well as an indulgence or two, on your list, you can curb detrimental and pricy impulse purchases. 

Eating healthy does not have to be expensive. Making just a few behavioral shifts will strike the right balance between feeding your family responsibly while remaining on a budget. 

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 new online community at www.missionhealthyliving.org to learn and share great information on how to lead a healthier life!

Ballroom on High offers Zumba toning class – sign up now!

NEW! ZUMBA TONING – FIVE WEEK SESSION With REMI AND STAR INSTRUCTING!
  
Tuesdays 6:00pm(1 hour) (5 week series) 01/3/12 – 01/31/12  

$50

Ballroom on High in Pottstown, 310 E. High Street, 2nd Floor.

*Limited to 25 students. Must have or purchase ZUMBA brand toning sticks $20 (1 pound), $25 (2.5 pounds). To REGISTER and buy sticks for this class, contact STAR @ 215-920-4511 or purchase at our regular classes. Cash or check only.  

Rally today to Rethink Homelessness

RETHINK HOMELESSNESS

Community Awareness Event

 Today, November 30th

Noon-1pm

Smith Family Plaza

100 East High Street, Pottstown, PA

Special thanks to Mercer’s Collision Center and Ice House Steaks & Pizza for providing sandwiches and

Pottstown Area Health & Wellness Foundation for providing bottled water for today’s event.

Partnering to improve health, social and environmental conditions.

 Sponsored by

TriCounty Community Network

260 High Street, Pottstown, PA  19464

610-705-3301
www.TCNetwork.org

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