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Mid-Maine Regional Adult Community Education


in Personal Enrichment

The Women's Health Series


with Carole Freeman

Calendar Oct 16, 2023 at 6 pm, runs for 3 weeks

Monday, Oct 16

Yes, breathing is different for women

The field of science and research has predominantly focused on male subjects. However, gender differences do affect breathing control and vulnerability to illness. Women recover faster from hypoxia, respond differently in sleep apnea and heart rate variability. The time for investigating respiratory health in 2,000 men and only 29 women has passed. Also discussed will be; What is dysfunctional breathing; Sleep disordered breathing; Anxiety Disorders; Women’s Hormones and sports; Asthma

Wednesday, Oct 18

Pain conditions and breathing in women

Pain perception differs depending on the concentration of sex hormones in the body, and dysfunctional breathing can aggravate pain. Also discussed will be: Fibromyalgia; Back Pain; TMJ; Migraines


Monday, Oct 23

Female sex hormones 

Women with PMS have a higher-than-normal sensitivity to CO2, perhaps caused by progesterone, resulting in “pronounced hyperventilation” - and that the hyperventilation is responsible for the PMS symptoms. That same over-breathing contributes to anxiety and can derail our stress management strategies. Also discussed will be: PMS and hyperventilation; How female hormones complicate stress management strategies; How to have deeper sexual orgasms; Anxiety during and after pregnancy; Infertility and breathing

Wednesday, Oct 25

Pelvic floor dysfunctions

The pelvic floor muscles and respiratory diaphragm are structurally and functional connected by fascia and muscles that control urine flow. Also discussed will be: The connection between the breath, pelvic floor function, and sacroiliac joint stability; Why do I pee when I sneeze or cough? How to strengthen pelvic floor muscles with Kegal exercises and stop urinary leakage; How back pain and breathing difficulties relate to pelvic floor dysfunction; How breathing coordinates with the pelvic floor to stabilize posture and improve core strength.

Monday, Oct 30

Managing menopause

Women who smoke enter menopause about a year and a half earlier than those who don’t This already points to an obvious link between menopause and overall wellbeing and, more specifically, respiratory health. Also discussed will be: Impact of hormone replacement therapies on the breath; Onset of asthma; Osteoporosis; Slow deep breathing and menopause symptoms.

Women's Health and Fitness


with Carole Freeman

Calendar Oct 17, 2023 at 6 pm, runs for 2 weeks

A Comprehensive Course on how to regain lost energy and stamina

For women of ALL fitness levels and ages who want to regain their energy and stamina, be more active and enjoy life.

Because women are different hormonally and anatomically, they benefit from different strategies and training. For example, women’s lungs and airways are smaller than men’s of the same size. Smaller airways create air turbulence which can make it harder to breathe during exercise.

After the 4 Zoom classes, the students are invited to join a Facebook community if they wish to for continued resources and group support. Carole will continue to be available to encourage, interact with and answer questions until the end of the year. 

Tuesday, Oct 17

The ins & outs of optimal breathing

  • What if you’re breathing all wrong?
  • Establishing a starting point
  • How to calm your breathing when you feel short-of-breath
  • How to increase oxygenation to the body and brain
  • The impact of hormones on your training
  • What most people do wrong when exercising
  • How to tell if your diaphragm is working for you, or against you

Thursday, Oct 19 

Respiratory muscle strength determines endurance

  • How to build Respiratory muscle strength 
  • How to breathe for optimal endurance
  • Reduce shortness-of-breath when active
  • What most people do wrong when exercising
  • Why you fatigue

Tuesday, Oct 24

New rules for cardio and stamina

  • Reduce risk of injury
  • Improve oxygenation to muscles and brain
  • Reduce load on the heart
  • Improve body’s ability to burn fat
  • What happens when people ‘Hit the wall’
  • How important is stretching
  • Reversibility, use it or lose it

Thursday, Oct 26

Core strength training

The concept of “Core Strength” (doing more sit-ups) misses the true foundation of Core Stability: the breath.

  • How optimal breathing will improve balance
  • How your posture affects your core strength and stability
  • The importance of core strength 
  • How to build core strength without hurting your back
  • How your breathing pattern determines spinal and pelvic stability 
  • Tracking your 10-week journey

Martial Arts for Women - Messalonskee


with Hollie Webb

Calendar Nov 10, 2023 at 5:45 pm, runs for 3 weeks

JOIN Martial Arts for Women--bring your daughter--invite your friends!  This class is for women who want to try karate for the very first time.  You will be introduced to martial arts in a fun, active way and learn the basics of karate, progress to working with a partner, and end with a self-defense technique you can use to protect yourself out in the world. Best of all--gain a new sense of confidence. Daughters must be at least 15. Limit 20 students.  

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