2. VigR: A Program From Friends Life Care
™
Exercise: A Prescription for Vitality
New Workshops Added! Sharyn Pak Withers, Workshop Leader
F
The word vigor means “active bodily or mental strength or force.” Vigor makes the ew factors contribute as much to vital aging as an active lifestyle. Emerging
difference between aging and aging well. Although Americans are living longer, research indicates that even moderate amounts of aerobic exercise promote
we’re not necessarily living better. Many adults spend years, or even decades, neuronal growth in the brain. This active six-week program teaches participants
in a state of steady decline. VigR™ is about the nature of movement and provides pain-free ways to exercise and strengthen
designed to help change all that.
Pursue VigR at Home the body. Each 90-minute session covers issues of fitness and aging and also serves
as an exercise class. Sharyn Pak Withers introduces fun new exercises that may help
VigR=Vigor Explore VigR in the classroom
improve and prolong your life. You’ll leave this workshop with a personal exercise
and at home, too, with VigR
At Friends Life Care, we believe a routine specific to your fitness level and an exclusive DVD with all course exercises
eMeetinghouse, our unique
combination of vitality, independence, demonstrated. Among previous participants, 90% demonstrated improvement in
online community. Connect
growth and resilience (VigR) is with fellow attendees, share eight specific areas of strength and endurance. Participants should wear comfortable
required to stave off the effects of your ideas, and find out how clothing.
chronological aging. That’s why we’ve your fellow classmates are doing.
Sharyn Pak Withers is a multi-certified, nationally recognized and
created a program to help participants Also as a VigR participant, you’ll
highly skilled Personal Trainer. She is also a co-creator and partner
understand and improve these four receive a take-home binder for
of “Bringing Fitness To You”, a personal fitness training, program that
essential factors. each workshop you attend to
provides her clients with a safe, effective and fun workout within the
help you remember and apply
privacy of their own homes.
VigR Enrichment Workshops what you’ve learned.
Withers’ extensive fitness expertise has laid the groundwork for a
We are delighted with
successful writing and lecturing career. She has been quoted by the New York Times,
the success of our VigR program and the funding we have
Philadelphia Inquirer and Entrepreneur magazine. Her articles have been published
secured to support it. With the aid of grant monies, we can
ine nationally and internationally in both professional personal trainer magazines and
Onl ration offer our Spring 2013 Enrichment Workshops at the same those written for the fitness enthusiast.
is t e!
Regvailabl
drastically reduced prices as last year’s courses, making
A them available to a wider audience. Presented by respected
leaders in their fields, these interactive educational sessions
explore diverse topics, from exercise to improving emotional Location
Wednesda ys
resilience. Church on the Mall
Apr. 10, 17, 24
Enroll Now and Save Even More Plymouth Meeting Mall
May 1, 8, 15
In addition to our special Spring 2013 pricing, we are also offering an early-bird 500 W. Germantown Pike
10:30 a.m. to Noon Plymouth Meeting, PA 19462
registration incentive. See page 11 for details. Now you can register either by mail
or online with a credit card. Just visit www.friendslifecare.org and click on the VigR
Enrichment Workshops tab on the left-hand column.
Tuition (Includes exercise DVD)
Our VigR Enrichment Workshops are made possible in part through generous support from: Friends Life Care Member $105
Friends Foundation for the Aging Non-member $125
Tyson Memorial Fund
Enterprise Foundation
2 Evans Assistance Fund 3
3. Exercise 2: Create Your Own Home Exercise Program Passion, Meaning & Purpose
Brian Walls, Workshop Leader Paul Hilt, Workshop Leader
E A
xercise is a vital element of successful aging. Creating and committing to a s we age, change is inevitable. Our children leave the nest. We spend a
well-rounded exercise plan can ultimately help create positive fitness results. lifetime working, then face retirement or semi-retirement. Physically,
When a plan is developed and followed, regular exercise has been proven to it becomes more difficult to do things. Personal changes can force us to
improve muscular, skeletal, cardiovascular, and brain health. Participants work with rethink who we are and what we genuinely want. In four sessions, this engaging
the instructor to develop an individualized home exercise program that delivers a fun program takes you through a series of practical activities to help you choose how to
and effective workout in a minimal amount of time. Additionally, each participant live meaningfully in the next stage of life. Active discussion with Paul Hilt and like-
receives a book written by the instructor that illustrates many of the exercises that are minded participants provides down-to-earth support, perspective and guidance.
taught. The class is appropriate for those of all fitness levels who are looking for an The end result: increased clarity about the path ahead and greater focus on the next
efficient, effective, and personalized home exercise program. steps. As one Friends Life Care member said after participating in this workshop,
Brian Walls, DPT, USAW, is the cofounder and lead strength and conditioning coach “This is the best six hours I’ve ever spent in a course.” A book and online strengths
at Whole Health 4 You Rehabilitation and Fitness in Philadelphia. A assessment are included. Optional one-to-one coaching is available for an additional
trained physical therapist, Walls specializes in creating programs fee after the course ends.
that enhance physical fitness and improve everyday quality of
movement. He serves as an adjunct professor at Chestnut Hill Paul Hilt is the founder of Hilt & Associates, a coaching and consulting
College and conducts certification workshops for fitness instructors organization. He is best known for his innovative Wind-At-Your-Back
in the Philadelphia area. Walls also serves as a Wellness Coordinator Coaching Process. Hilt works with a wide variety of clients, including
at Friends Life Care. ARAMARK, Citizens Bank, the Social Security Administration, Penn
State University, Girl Scouts of the USA and numerous school districts.
He cofounded the Knowledge Management Group of Philadelphia and
Wednesdays, Apr. 17, 24 • 10:30 a.m. to Noon has taught graduate and executive MBA classes at St. Joseph’s University.
Location: The Delaware Center for Horticulture, 1810 N. Dupont Street, Wilmington, DE 19806
T hur ys, Apr. 25, May 2, • 10:30 a.m. to Noon
sda
Location: Friends Center, Martin Luther King Rm., 1501 Cherry Street, Philadelphia, PA 19102
Wednesdays, May 1, 8 • 10:30 a.m. to Noon
Monda ys Location
Location: Church on the Mall, Plymouth Meeting Mall,
West Chester University
500 W. Germantown Pike, Plymouth Meeting, PA 19462 Apr. 15, 22, 29
Graduate Business Center
Tuesdays, May 7, 14 • 10:30 a.m. to Noon May 6
1160 McDermott Drive, Room 320
Location: Doylestown Country Club, 401 Pebble Hill Road, Doylestown, PA 18901 6:30 p.m. to 8:00 p.m. West Chester, PA 19380
T hur ys, May 16, 23 • 10:30 a.m. to Noon
sda
Location: IHM Conference Ctr. (St. Aloysius Ctr.), 401 S. Bryn Mawr Ave., Bryn Mawr, PA 19010
Tuition (Includes book, Exercise for the Athlete Within by Brian Walls) Tuition (Includes the ‘Strength Finders’ Assessment and book)
Friends Life Care Member $45 Friends Life Care Member $105
Non-member $55 Non-member $125
4 5
4. C.A.L.M. - A Six Week Introduction to a Relaxed, Brain Fitness: A Wholistic Approach
Centered Life Joshua Steinerman, Workshop Leader
Tina Devine, Workshop Leader Alvaro Fernandez, Workshop Leader
T
Ahhhhh..... he human brain is a powerful and complex organ which enables virtually all life
experiences and goals. It critically determines how a person thinks (cognition),
Learn the foundational meditative and yoga practices of
acts (behavior), and moves (mobility).
concentration,
awareness, In this 3-part workshop, Dr. Joshua Steinerman and Alvaro Fernandez reviews
life enhancement skills, and the principles and science behind brain fitness, while challenging participants to
movement make lifestyle changes to improve brain performance. The course also focuses
that allow you to live with greater flexibility, clarity, and calmness. This integrative on indicators of mild cognitive disorders and cutting-edge research designed to
approach introduces you to practices that will develop a more mindful and appreciative prevent or delay the onset of Alzheimer’s disease and other forms of dementia.
way of living. Each weekly lesson provides daily practice guides and material for
reflection, and classes will allow time for personal observation and dialogue. Joshua Steinerman, MD, is a Cognitive Neuropsychiatrist and
Interdisciplinary Researcher with specialty interests in brain research.
To benefit most from the course, participants should be willing to commit to practice for one half
Educated and trained at Harvard, Yale, Columbia, and in the heart of
hour each day for the duration. Please wear comfortable clothes that allow for free movement.
Brooklyn, Dr. Steinerman’s ambition is to catalyze the development
Tina Devine, M.A., combines meditation, yoga, and storytelling to of novel therapeutics and technology platforms for neurocognitive
disorders. Synergizing brain fitness programs involving cognitive
create integrative, engaging classes. For more than 20 years she has
enrichment and lifestyle change is a specific aim.
practiced yoga, and over the years has trained with various teachers
from both the yogic and Buddhist traditions. She has completed the Alvaro Fernandez, M.A., named a Young Global Leader in 2012 by the
500-hour yoga teaching certification at YogaLife Institute where she World Eco omic Forum, is the CEO of Sharp rains.com, a lead ng inde
n B i
teaches the meditation program. pen ent mar et research and think tank track ng health and pro uc iv
d k i d t
ity appli a ions of neu o cience. Mr. Fer an ez is the editor-in-chief of
c t r s n d
the new mar et report “The Digal Brain Health Mar et 2012–2020:
k it k
Web-based, mobile and biometrics-based tech ol gy to assess, mon or
n o it
and enhance cog iion and brain funcionng,” and the co-author of
nt t i
“The Sharp rains Guide to Brain Fit ess,” rec g ized as a “Best Book” by AARP.
B n o n
Tuesda ys
Location
Apr. 16, 23, 30 Abington Friends Meeting
Tuesda ys Location
May 7, 14, 21 520 Meetinghouse Road
Friends Center
10:30 a.m. to Noon Jenkintown, PA 19046 Apr. 23, 30
Martin Luther King Rm.
May 7
1501 Cherry Street
5:30 p.m. to 7:00 p.m. Philadelphia, PA 19102
Tuition (Includes a CD and Yoga Mat) Tuition (Includes book, The SharpBrains Guide to Brain Fitness)
Friends Life Care Member $105 Friends Life Care Member $85
Non-member $125 Non-member $105
6 7
5. Improving Sleep for Better Health Spirituality: Exploring What It Means to You
Michael Grandner, Workshop Leader Chery Baldwin, Workshop Leader
S I
leep is as crucial to overall health and well-being as physical activity and good n today’s world, there is a lot of talk about “Spirituality”. What
nutrition, yet millions of Americans forgo sufficient sleep or suffer from sleep does that mean? How is it different than religion? Why is it - SESSI
E
Lunch
ON
problems that prevent them from obtaining adequate rest. Left untreated, sleep
ON
the “buzz word?”
problems can take a serious toll on health and significantly reduce quality of life. This
three-session workshop introduces the science of sleep and helps participants better While there is so much talk about and use of the word, spirituality
Learn
P
W
has a very personal meaning. This course is a discussion to explore O
RKSH
O
understand the relationship between sleep, health and longevity. Michael Grandner
provides techniques for maximizing sleep, separates truth from myth, and helps what spirituality is and is not to each of us, and to learn about some
participants recognize and manage common sleep issues. Participants keep a sleep of the newest research that is pointing the way to discover more of who
diary and complete a questionnaire, then receive a detailed interpretation of their and what we are as human beings, and the difference it can make in our daily lives,
personal sleep habits at the end of the program. health, and well-being.
Michael Grandner, PhD, is a postdoctoral fellow at the University of Cheryl Baldwin, M.A., is a Whole Health Practitioner with a private
Pennsylvania Center for Sleep and Circadian Neurobiology. Grandner practice in the Phoenixville, PA area. In addition to master’s degrees in
studies the way sleep and sleep-related behaviors relate to longevity, Public Health and Integrative Health, Baldwin has earned numerous
mental health, obesity, diabetes and cardiovascular disease. He is health and wellness certificates and has worked in the areas of
an active member of the American Academy of Sleep Medicine, the psychology and personal growth. She works with clients throughout
Sleep Research Society, the Society for Behavioral Sleep Medicine and the country incorporating nutritional, emotional and life-style coaching
the Pennsylvania Sleep Society, for which he serves on the board of
to help them achieve new levels of health and well-being.
directors. Many of his papers have been published in peer-reviewed scientific journals.
Location Location
Tuesda ys Church on the Mall Wednesda y IHM Conference Center
Apr. 16, 23, 30 Plymouth Meeting Mall May 1 (St. Aloysius Academy)
10:30 a.m. to Noon 500 W. Germantown Pike
Noon to 1:30 p.m. 401 S. Bryn Mawr Avenue
Plymouth Meeting, PA 19462 Bryn Mawr, PA 19010
Tuition (Includes a computerized sleep analysis) Tuition (Includes lunch)
Friends Life Care Member $85 Friends Life Care Member $35
Non-member $105 Non-member $45
8 9
6. VigR Enrichment Workshops
!
Forever Sexual: Enjoying Sensual Pleasures As Registration Form
We Age (Online registration is available at www.friendslifecare.org)
Please print clearly. Duplicate this form for additional individual registrations.
Betsy Crane, Workshop Leader
Robert Heasley, Workshop Leader Name Age
S
low down, take our time, and communicate! That’s one of the messages Drs.
Address
Betsy Crane and Robert Heasley will share during this fun, interactive evening
presentation. The course includes tips for staying sexually alive, whether you
City State Zip
are single or partnered. Betsy and Robert, a couple themselves, make this somewhat
sensitive topic a normal and natural thing to talk, and laugh about. They help you Phone (Day) (Evening) (Cell)
think about sensuality and erotic pleasure as an everyday life experience (that never
ends!). E-mail Address
Sex is more than one act. We can adapt sexual behaviors to be more comfortable Membership Status q Friends Life Care q Non-Member
and satisfied. With experience we know more about what makes us excited and
Course Selection Please check workshop title and location and circle price.
happy. Intimacy, tenderness and pleasure can be part of our lives no matter what our FLC Non-
circumstances; single or married, gay or straight, health challenges or disabilities. Workshop Title
Member Member
Dr. Robert Heasley, PhD, CMFT, is a sociology professor and a marriage q Exercise: A Prescription for Vitality $105 $125
and family therapist in Media, PA. His clinical work focuses on helping
individuals, couples and families identify ways to make positive changes q Exercise 2: Create Your Own Home Exercise Program $45 $55
in their lives and their relationships. He is a fellow of the American q Wilmington, DE q Philadelphia, PA q Plymouth Meeting, PA q Doylestown, PA q Bryn Mawr, PA
Association of Marriage and Family Therapy.
q Passion, Meaning and Purpose $105 $125
Betsy and Robert are co-editors of Sexual Lives: A Reader on Theories and
q C.A.L.M. - Introduction to a Relaxed, Centered Life $105 $125
Narratives of Human Sexualities (McGraw Hill, 2003).
q Brain Fitness: A Wholistic Approach $85 $105
Betsy Crane, PhD, is a Professor at the Center for Human Sexuality
Studies at Widener University in Chester, PA. She served as Director of q Improving Sleep for Better Health $85 $105
Graduate Programs in Human Sexuality at Widener from 2007-2012,
shepherding growth that led to its becoming its own unit. She brings q Spirituality: Exploring What It Means to You $35 $45
expertise in both sexuality education as well as leadership studies, q Forever Sexual: Enjoying Sensual Pleasures As We Age $35 $45
particularly as they relate to nonprofit management.
Early-bird discount: Take $10 off each course (see details)
Location
Thur ysda Friends Center Total $ $
May 16 Martin Luther King Room
6:30 p.m. to 8:00 p.m. 1501 Cherry Street Early-Bird Discount – Save $10
Philadelphia, PA 19102 Enroll at least one week before the start date and take $10 off the tuition fee for each
workshop you select. Early-bird discounts do not apply to single-session workshops.
Tuition (Includes light refreshments)
Total amount of your check $
Friends Life Care Member $35
Please make check payable to Friends Life Care, enclose this form and mail to:
Non-member $45 Friends Life Care • 531 Plymouth Road, Suite 500 • Plymouth Meeting, PA 19462
10 11
