Join Schellea for a 10 Minute beginner Low Impact HIIT (High Intensity Interval Training) Workout for weight loss! This is a full body standing workout, suitable exercise for beginners and women over 50. Lose weight with this quick 10 minute high intensity, fat loss workout no equipment workout. It’s the perfect at-home, indoor workout!
This easy Overnight Oats Recipe is a healthy and delicious breakfast made with gluten-free rolled oats, chia seeds, milk, yogurt, and a touch of vanilla. Learn how to make overnight oats and enjoy topped with fresh fruit and crunchy mix-ins!
Overnight oats are an alternative way of preparing oatmeal.
Rather than cooking raw oats on the stovetop or microwave with boiling water, here you combine rolled oats with cold milk, yogurt (optional), and chia seeds. A much more hands-off cooking technique, the oats, and the chia seeds absorb the liquid from the milk and yogurt as you sleep or go on with your day. Four to six hours later, you have ready-to-eat luscious oats that are creamy, chewy, and delicious.
Makes 2 servings
- 1 cup old fashioned rolled oats
- 1 cup low-fat Greek yogurt
- 2 tablespoon chia seeds
- 1 cup milk (dairy-free milk or cow’s milk)
- 1/2 teaspoon vanilla extract (optional)
- Fruit (fresh or frozen)
- Nuts (slivered almonds, cashews, pistachios, pecans)
- Seeds (chia seeds, sunflower seeds, sesame seeds, hemp seeds, flax seeds)
- Dried fruit (cranberries, blueberries, raisins)
- Sweetener (honey, maple syrup, brown sugar)
- Nut butter (peanut butter, almond butter)
- Spices (ground cinnamon, cardamom, nutmeg)
- Transfer the oats to a large container – Transfer the rolled oats to a large mason jar or container with a secure lid.
- Mix the yogurt with the chia seeds – In a separate bowl stir together the yogurt with the chia seeds and mix well to combine. Adding the chia seeds to the yogurt (rather than the milk) prevents them from clumping together.
- Mix everything together – Add the milk, vanilla extract, and yogurt with chia seeds to the oats. Mix well.
- Refrigerate – Cover with an airtight lid and store in the refrigerator for at least 4 hours to overnight.
- Serve – When ready to eat, you can dump the toppings directly into the jar or divide into bowls and add toppings.
Recipe and image via The Forked Spoon
As always, if you have a favourite recipe that you would like to share, email us at firstname.lastname@example.org
With the Centre opening for more and more activities, it’s been a little while since I have had time to post on the website. But last week’s storm caused the Thames River to flood its banks, sweeping all kinds of debris downstream. Much of this was caught on the Fifth Street bridge supports in Chatham, creating a literal logjam that eventually resulted in the Municipality closing the bridge to clear the debris away on Sunday night. But not before I (and many others) was able to make it downtown to take the pictures and videos below.
We have had a few items claimed from our Lost and Found table of items that were left at the Centre during the initial COVID shutdown, but there are still many things left. Please have a look to see if that long lost pair of runners or yoga mat have been here all along. Items not claimed by 4pm on Friday, October 1st (this Friday) will be donated.
Today’s Wonders of Nature is a little bit different. Rather than show off some of the wonderful photographs of local nature, we thought we would share a video from Birds Canada about how to go about adding diversity to your garden.
“We all have different preferences. Some people like rural cottages, and some prefer city-life. Some people enjoy the beach, while others prefer to stay indoors. Many birds also have different habitat ‘preferences’, and by adding diversity to your garden, you may be able to see more species visit your home, while also providing a safe space for them to dwell.” – Birds Canada
If you have any photographs you would like to see featured on our Wonders of Nature posts, send them to Victoria at email@example.com today!
The WAAC is getting more activities up and running. I have added a calendar here for the activities that will be held in September at the Centre.
Pepper: Mondays 9:30-11:30am, Wednesdays 9:30-11:30am, every other Wednesday
evening (Sept 8th & 22nd), Fridays 7:00-9:00pm
Euchre: Thursdays 1:30-3:30pm
Karaoke: Every Monday 6:30-9:00pm – starts Labour Day, September 6th!
Trivia: Every other Wednesday night (Sept 15th & 29th) 7:00-8:30pm
Wii Bowling: Wednesdays 1:30-3:00pm
Pool: Pool sessions continue every morning
Footcare is also starting up again. Denise Kinny, RPN, will be at the WAAC on September 14th to take care of your footcare needs. Cost is $25 for members, $30 for non-members. Call Victoria at 519-627-6224 to book an appointment.
Registration for most exercise classes has closed, but Jeannette’s Drumming with Pool Noodles and Essentrics are both still open for registration as they start on the 13th. We have also received approval from the VON to restart their exercise classes. Mikki will be running classes at the Centre Wednesdays and Fridays from 10:30-11:30. We will be taking registrations for a 3 week Wednesday session (15th, 22nd, 29th) and a 3 week Friday session (17th, 24th, Oct 1). The cost is $12 for members or $24 for non-members. Due to COVID-19 spacing restrictions, preregistration is required.
Just a reminder that the WAAC will be closed Monday for Labour Day. The Karaoke program will run Monday night. Sue’s Kitchen will be closed Labour Day Monday, and Tuesday, September 7th. She will be open for business as usual at 8am on Wednesday, September 8th.
If you were a member in 2020, your membership ha been extended until the end of 2021. If you aren’t sure if your membership is valid, call Victoria at 519-627-6224.
We can’t wait to see you all back at the WAAC
Now that Canada is getting more vaccinated and Ontario reopens, we are taking a look at what we want the WAAC to be going forward. We want the WAAC to be a safe place for you to gather with friends. We are looking at restarting a variety of our previous programs (pepper, euchre, bingo, trivia, etc.). We are also looking to the future and thinking about what new programs you may want to see.
You can help us out by completing our Reopening Priorities Survey so we can take your feedback into account as we reopen.
There are three ways you can complete this survey:
- You can follow the link HERE to complete the survey online
- You can download and print out the PDF of the survey below, fill in by hand and drop it off at the Centre
- You can pick up a copy at the Centre, fill in by hand and hand it in.
We appreciate all feedback and will take all recommendations into consideration. All answers will be kept strictly confidential. Thank you for helping make the WAAC the place you want to be.
As I was getting the Centre in tip-top shape for our reopening a few weeks ago, I came across many personal items that had been left at the Centre. They appear to have been left here when everything shut down in March of last year at the start of the pandemic. The majority of these items were running shoes, yoga mats, and other sports equipment. Due to spacing limitations and the need to keep everything sanitized, we cannot hold on to any personal items at the Centre. Please stop by the Centre to see if any of the items left here belong to you.
Any items still at the Centre on October 1st will be donated.
Wuzzles? What are Wuzzles? I’m glad you asked. Wuzzles (also called Bamboozables) are word puzzles. They are a saying or phrase that is made up of a display of words, in an interesting way. The object is to try to figure out the well-known saying, person, place, or thing that each Wuzzle is meant to represent. They are usually presented in a box, but not always (and sometimes the box is used as part of the clue, but most of the time it’s just a box). My biggest hint is to think out loud and describe what you see.
Need an example? Here’s one for you:
The answer to this one is “Good Afternoon” and we know this because the word “good” comes after the word “noon,” so Good – after – noon. Good Afternoon.
Let’s see how many of the ones below you can guess correctly. I have 10 Wuzzles listed below, followed by a picture to separate the Wuzzles from the answers. Remember, no peeking allowed!
All Wuzzles from Thinkable Puzzles
- Count Dracula
- Little House on the Prairie
- Incomplete sentence
- Space Invaders
- I see you understand
- Hold on a minute
- Hand it over now
- Half sister
- Foreign Policy
Don’t forget to tell us how you did below!
In this video Alisa shares how she drafts and sews these easy wide leg short/culottes for summer. This shorts pattern is so versatile! Use it to make these to wear out OR make these to wear at home as PJ shorts! You can dress the pattern up or down depending on your fabric and pattern choices. And because they are made based on your measurements, they will fit every time! The possibilities are endless when it comes to pockets as well. You can choose to do side seam pockets (directions included in this video) or patch pockets as well!
If you try your hand at making these summer shorts, please send us pictures. We would love to see what you have created!
Who doesn’t want toned arms? I know I need to work on mine! Follow Schellea Fowler through a 10 minute toned arms workout for women over 50. You don’t need any equipment. This exercise is suitable for beginners and seniors. Get rid of flabby arms and batwings forever! Try this easy to follow workout on a regular basis and you will be on your way to creating toned arms that are strong and fabulous!
You should always consult your physician or other healthcare provider before changing your diet or starting an exercise program. WAAC is not responsible for any accident or injury that may occur while undertaking these exercises.
Good morning to our valued members!
The Centre had reopened this past Monday for dining, pool playing, and using the fitness equipment. Now it’s time to get our exercise classed going! We started registration on Wednesday for those who had their April classes canceled due to the lockdown and we are now opening registration for the rest of our members!
Classes will run for 4 weeks, starting August 3rd. Please note that Monday classes will not be held on the Civic Holiday (Aug 2nd) but will start the following week and run for 4 weeks.
Classes held at the WAAC must have a minimum of 7 participants to be held. Classes held at Trinity United Church must have a minimum of 8 participants to be held.
Distancing restrictions are still in effect, even for those who are fully vaccinated, so all classes are capped at 10 participants (except Drumming, which holds a maximum of 7 due to equipment needs).
The cost is $16 per session (4 weeks @ $4 each per class).
To register or if you have any questions, please call Victoria at 519-627-6224 or email firstname.lastname@example.org.
See you in the Centre!
Good afternoon everyone!
Now that the Centre is open again, Sue is resuming her Thursday Hot Lunch Special!
This week she will be serving meatloaf, mashed potatoes, gravy, veggies and a dinner roll. The cost will be $9.95 plus tax.
Call 519-359-6832 to book your table today!
We have not had enough participants register for the July sessions. Rather than cancel the classes, we will be pushing the classes back by 1 week to allow for an extension for registration. As such, the new registration deadline is now Friday, July 9th by 4pm.
All classes will now be pushed back 1 week and start the week of July 12 instead of the 5th. Jeannette will still not be available the week of the 19th.
The new dates are as follows:
Yes, you read that right! While we may not be able to have you back in the Centre yet, we are able to offer exercise classes outside and over Zoom!
We are so excited to be able to get our members participating in our exercise classes again! The WAAC will be offering four different outdoor classes; Urban Poling, Essentrics, Chair Yoga, and a Low Impact fitness class designed specifically for older adults! In the case of light rain, classes will be held under the concession pavilion. In the case of heavy rain or thunderstorms, a make-up class will be scheduled.
We are also thrilled to be able to offer our first every ONLINE classes, with our new dance instructor, Karen Parent! These classes will take place on the Zoom platform and can easily be done from the comfort of your own home!
Contact Victoria either by phone at (519) 627-6224 or by email at email@example.com to register or for more information. Registration closes this Friday, July
2nd 9th. Please note that classes must have a minimum of 7 participants to be held.
Urban Poling with Fran Mondays, 10:30-11:30
Class will run for 4 weeks
$16 for the month for members
Poles can be signed out from the Centre. Call to reserve your set today!
Essentrics with Jeannette
There will not be a class July 20th
Class will run for 3 weeks
$12 for the month for members
Please bring your yoga mat. It is also recommended that you bring a blanket to put between your mat and the ground.
Chair Yoga with Jeannette Wednesdays, 10:30-11:30
There will not be a class July 21th Class will run for 3 weeks
$12 for the month for members.
Please bring your own lawn chair.
Low Impact Senior Fitness with Jeannette
There will not be a class July 22nd Class will run for 3 weeks
$12 for the month for members.
All outdoor classes will be at Glen Mickle Park from 10:30am to 11:30 am
Zoom classes will include full instruction, videos of the steps (both to the music and to count) for you to practice between classes, and a full video of each class. The videos will only be accessible to those who have registered in the class via a private link.
Salsa Fitness with Karen
Class will run for 4 weeks
$16 for the month for members No partner required!
Line Dancing with Karen Tuesdays, 10:30-11:30
Class will run for 4 weeks
$16 for the month for members
The Centre has a very limited number of tablets available to loan if needed.
Meet Our New Instructor
Karen Parent is a retired high school teacher, mother of 5 and grandmother to 11 grandchildren.
Karen is the co-owner of Rhythm of the Night Dance Studio in Chatham. She and her husband, Randy, have been teaching ballroom dance for more than 15 years, first as assistant teachers for Opal Ballroom Dance before opening their own studio when their teachers retired. When Karen discovered there were a lot of women out there who wanted to dance, but couldn’t find willing partners, Karen added Salsa Fitness and Line Dancing to the studio’s class lineup.
Welcome to the WAAC, Karen!
AgeFriendly Chatham-Kent is now accepting nominations for the 2021 Chatham-Kent Senior Achievement Awards. The deadline for nomination forms is August 13th, with the 2021 Senior of the Year being announced at the October 4th Council Meeting. Nomination forms can be picked up at the WAAC.
It’s time again for our Riddles and Brainteasers post for the month. Last month’s post really got your brain working out. Hopefully, today’s questions have you testing your mental agility again! As usual, we will post the 10 riddles below, then the answers, with a graphic separating the two, so hopefully you will notice if you start to scroll too far (but I won’t tell anyone if you cheat and peek at the answers!)
Don’t forget to tell us in the comments how you did!
- When John was six years old, he hammered a nail into his favorite tree to mark his height. Ten years later at age sixteen, John returned to see how much higher the nail was. If the tree grew by five centimeters each year, how much higher would the nail be?
- I am four times as old as my daughter. In 20 years time I shall be twice as old as her. How old are we now?
- There is a lily pad in a small pond. The lily pad doubles in size each day. On the 20th day, it covers the whole pond. On what day was the lily pad half the size of the pond?
- Which word is the odd one out?
- You want to boil a two-minute egg. If you only have a three-minute timer (hourglass), a four-minute timer and a five-minute timer, how can you boil the egg for exactly two minutes?
- What has five wheels, though most people think of it as having only four. You cannot use it without that one wheel more, you can put things in it, you can strap things on top, You can’t find it in the market, but you can still go shop. What is it?
- If you were to spell out every whole number (in English), how high would you have to count before you would use the letter A?
- There is a certain club which is for men only. There are 600 men who belong to this club and 5% of these men wear one earring. Of the other 95% membership, half wear two earrings and the other half wear none. How many earrings are being worn in this club?
- A 300 ft. train is traveling 300 ft. per minute must travel through a 300 ft. long tunnel. How long will it take the train to travel through the tunnel?
- You are standing in front of a room with one lightbulb inside of it. You cannot see if it is on or off. Outside the room, there are 3 switches in the off positions. You are allowed to flip whatever switches you want but can only enter the room once. How can you determine which switch controls the lightbulb?
- The nail would be at the same height since trees grow at their tops.
- I am 40 and my daughter is 10. (In twenty years, I will be 60 and she will be 30)
- Day 19. Most will say day 10, but that is incorrect because on day 20 the lily pad will have doubled from day 19, so 19 must be half the size of the pond.
- Carrot. When the first and last letters are removed from the other words, they still spell another word.
Seventy -> Event Brawl -> Raw
Clover -> Love Proper -> Rope
Swing -> Win Change -> Hang
Travel -> Rave Sacred -> Acre
Stone -> Ton
- Once the water is boiling, turn the three-minute timer and five-minute timer over. When the three-minute timer runs out, put the egg in the boiling water. When the five-minute timer runs out, two minutes have elapsed, and it is time take the egg out of the water. You don’t need the four-minute timer for this riddle.
- A car
- One thousand
- Six hundred. We know that 5%, or 30 of the men are wearing one earring. Of the other 95%, or 570, we know that half are wearing two earrings and the other half none. This is the same as if they all wore one.
- 2 minutes. The front of the train will make it through the tunnel in one minute, but the back of the train will just be entering the tunnel. It takes another minute for the back of the train to exit the tunnel.
- You turn 2 switches “on” and leave 1 switch “off” and wait about a minute. Just before you enter the room, turn one switch from “on” to “off”. Once in the room, if the lightbulb is on, it is obviously the switch that is still “on”. If the lightbulb is cold, then it was the switch that you never touched. If the lightbulb is off, but warm to the touch, it must be the last switch you turned off right before you entered the room.
How well did you do with our riddles today? Make sure you let us know in the comments!
NOTE: I just wanted to update all of our golfers out there to let them know that Wally Wackers starts THIS Thursday, May 27th, not next week as originally posted. I apologize for the error, which was caused by our email system incorrectly dating Jane McGill’s incoming email (and all other emails this morning 😬). The great news is that it means an extra week of golf!!
Attention all WAAC golf enthusiasts! I know many of you are anxious to get back on the golf course and get swinging. Well you are about to get your chance, because I received a message from Jane McGill this morning that Wally Wackers starts next Thursday! Just a reminder that registration starts at 8:30am. Teams will be assigned at that time. Tee time is 9am.
Our Tech Geek is back discussing ways to keep us safe online. If you have any questions, at the end of this article is information on how you can contact our Resident Geek.
You just found out that your friends list all received a message with a link but you did not send it. How did it get sent? Was your account hacked and if so how?
Facebook account hacking does happen and there are ways to control your attacks if you have not been locked out.
How to Check If You’ve Been Hacked
Click on the arrow in the top right corner on the down arrow right beside your notifications, if you’re on a computer, or tap the menu icon if you’re on a phone then select “Settings and Privacy” This will bring you to the Setting screen, on the left click on Security and Login. This screen will reveal all the devices that are logged in or have logged in to your account.
If you see an unrecognizable location or device click the three dots beside it and then click “Not You”. If they are active you can log them out. Then continue through the steps to secure your account or report the incident via Facebook.com/help.
Not Hacked Then Your Account Has Been Compromised.
We all see the ads for those instant games or ones our friends share on Facebook. Like what type of tattoo would you get? What type of person are you? Who is watching over you? What is your symbol?
You just have to click and play to reveal the answers.
Are you aware that some of those instant Games or applications will compromise your Facebook account? How you ask?
Some apps are considered Rogue apps or games and you give them permission to access your Facebook account. These rogue apps will post on your wall, use your account to spam groups you are in or post on your wall. They well send Private Message your friends sending links that can infect their computers with malware. You must becareful on what links you click on Facebook and do not give any application or website to much access to your account.
How to Remove These Apps and Instant Games
Click on the arrow in the top right corner on the down arrow right beside your notifications, if you’re on a computer, or tap the menu icon if you’re on a phone then select “Settings and Privacy” This will bring you to the Setting screen, on the left you will see Apps and Websites as well as Instant Games.
Click on Apps and Websites to reveal which apps or websites have access to your account. You will see a list of apps and websites beside each one you will see a view and edit button. Click on it and you will see what Facebook permissions they have. You can also remove the ones you no longer use or do not recognize.
Click on Instant Games and view the list of games that has access to your private information. Click on the view and edit button beside the game to review what information and Facebook permission was granted. To remove instant games you must click the box beside the game and click remove. You can remove individually or do a bulk removal.
What to Do You If Your Account Has Be Hacked Or Compromised
- Change your Facebook password. This blocks any potential hacker from using your account to further spread the virus. To change your password, go to “Settings and Privacy under Login click “Edit” next to “Password.”
- Post a quick update letting your friends know your account was hacked, and not to click any links posted by you during the compromise time frame.
- Sweep your computer with your anti-virus, anti-malware and anti-spyware applications. This will take a while, but should snag and cleanse the downloaded virus.
Remember to be dilligent in keeping an eye on what apps, websites and games have access and permissions to your Facebook account. If we keep on top of them they will be less likely to hijack your account.
If you have a question you would like to have answered. Here are three ways you can ask.
- Leave a comment on this post,
- Use our Send a Message page
- Email our Geek at firstname.lastname@example.org
Till next time stay safe, stay healthy and most of all stay positive.
Your Resident Geek.