Gluten Free Baking

Start baking your own gluten free baked goods! Students will learn to make a gluten free sourdough starter and use applesauce as an egg replacement for various recipes. Bake along or learn tips and tricks for baking gluten free cookies, cinnamon rolls, naan, muffins and scones.

Home Improvement for Sellers

Add value in the right place to sell faster for more money! Learn how to evaluate what improvements are necessary and find the fastest way to improve your curb appeal based on best practices in real estate, remodeling, and home staging.

Food Freedom

During this 6-week course, you will learn all about the macro and micronutrients that provide nourishment to your body. Which foods to eat and which to avoid for optimal health, the importance of digestion and how to improve it, Which fats improve your health, how to balance your blood sugar, how to read food labels. How to eat healthy on a budget. We will discuss different types of diets and how to determine which is right for you. Your instructor, Karen Davis, is a Certified Nutrition Specialist and is passionate about all things nutrition. Learn in a judgement-free, interactive style class.

Reiki Level 1

Are you curious about energy healing? Come learn this Japanese healing technique in a welcoming and fun environment! The intention is to create deep relaxation, to help speed healing, reduce pain, and decrease other symptoms you may be experiencing. Workshop will include a Reiki 1 attunement and a Reiki 1 certificate.

Barre Fusion

Enjoy a low impact, high energy, music-driven movement experience that blends the best of Dance, Pilates and Yoga. Strengthen and stretch the whole body with standing exercises using a barre (or chair back) and mat-based Pilates moves.

Collage from Your Junk Drawer

Recombine pieces of paper, photographs, fabric and other ephemera — both 2D and 3D — onto one surface to create an original image. Explore how collage can be a tool of visual expression, formal beauty or used for story-telling.

The Personal is Political: Art and Social Justice

Explore Portland through the protest art that local artists are currently making. Via mini-lectures, discussion, and your own experiments, we investigate what makes an artwork political, relevant and effective. Everyone is welcome.

Yoga in French and English

Yoga and French? Body and Mind? Let’s flow together! Enjoy Iyengar/Vinyasa yoga and learn some French. Taught by a native French speaker and longtime yoga teacher. All levels of French and yoga students are welcome.

History of Persia and Modern Day Iran

Learn about the fascinating history of the Persian Empire and modern-day Iran. This course explores the evolution of Persian civilization, including art, culture and historical events that influenced the course of Persian/Iranian history.

Improved Self Talk With Less Conflict

Is your self-talk full of conflicts and criticisms? Have you tried to “think positively” without a lasting effect? Discover tools and strategies to shift your thoughts quickly, resolve internal conflicts and take new perspectives on old conflicts.

Chasing finish lines, or just want to stay in shape? Join us for a supportive at-home fitness experience to be a better runner. You’ll workout and learn conditioning, injury prevention, training, race-prep tips and more. All levels welcome!

We recently connected with Runner’s Lab instructor Evan Jensen to learn a little more about what inspired him to form the Runner’s Lab class. Read more below!

Tell us what you’ll do in the class and how you’ll engage the students?

Running is a great way to stay in shape. But there’s also a lot of satisfaction that comes from going for a run, finishing a race, or running for a cause. The right training can help you tackle any distance, develop healthier lifestyle habits, and enjoy every mile. Sure, you’ll have to hustle, sweat, and struggle a little, but it’s worth the effort. In the Runner’s Lab, you’ll join me and other students for a mix of strength training, stretching, and cardio workouts via live video, along with training tips to be a better runner.

Register for Runner’s Lab for: weekly workouts and discussions about running-related topics to help you run far, be strong, and keep going. Outside of class, we’ll continue the conversation in the Runner’s Lab social media group.

What goals will students accomplish in terms of physical and mental health?

We’re creating a welcoming and encouraging environment for new and experienced runners to connect and improve together. Spend 10 weeks in the Runner’s Lab and you’ll learn runner-specific workouts and training tips to:

• Improve muscular strength, cardiovascular endurance, and flexibility
• Create your own running workouts and training plans
• Choose the right shoes and gear
• Improve nutrition and hydration for better performance
• Prevent and treat running-related injuries
• Develop mindset practices to tackle any distance

How long have you been teaching these sorts of classes and why?

Jump in the “Wayback Machine” and dial it back 25 years. That’s when I ran my first 26.2-mile marathon in Park City, Utah and started sharing the lessons I’ve learned from running marathons and ultramarathons. It’s pretty satisfying to point someone in the right direction, watch them do the work, and then accomplish a goal. There’s obvious health benefits to running, but I like to help people recognize running can help you feel better too. More confidence and determination. Better focus. Discipline. Running can do that for you, too.

What is it about fitness/running that excites you the most?

There’s kind of like this universal law. You get better, you improve, a little at a time. Take one step, and then another. Running is like that. Start. Try. Keep going, and you’ll get there.

And running is about as simple as it gets. Lace up your running shoes and go. The only person you’re really competing against is yourself. Head out the door to run some miles, and there’s really just one question to think about: Are you physically and mentally strong enough to go the distance?

I love that about running. But even better, if you are physically and mentally strong enough to go the distance, or just brave enough to try, what else can you accomplish in other areas of your life?

Quick Questions

• Favorite snack: Greek yogurt
• Favorite treat: Brownies
• Favorite movie: Karate Kid
• Average number of running miles per year: 2,000
• Number of marathons finished: About 40…I’ve lost track
• Number of ultramarathons finished: 20+ (distances include 50K, 50 miles, and 100 miles)
• Crosstraining? Yes. Every runner should do this…Lift weights.
• Longest training run: Mapped out my own 105-mile run from Timothy Lake to Portland, and back to Boring on trails and backroads.
• Gnarliest run: Once ran the Hunchback Trail from the Salmon River side to the Zig Zag Ranger Station in the middle of the night…during a rain storm. Downed trees, poorly marked trails, steep climbs and descents. It was a lot harder than I expected.

Find the class

1. Visit pcc.edu/community/schedule
2. Click on the Fall 2020 Tab
3. Scroll down to “Sports” and click
4. Select Runner’s Lab and Register

The ancient healing art of Qigong (chee gong) is gaining momentum and acceptance in Western medicine – and PCC Community Ed is offering several coursesfor people interested in exploring the practice.

Referred to as a ‘moving meditation,’ the rhythmic movements of Qigong are repetitive and gentle. Coordinated with relaxed breath and mind intention, the forms are easily learned. These movements allow for physical limitations, and can even be practiced from a seated position.

PCC Community Ed Qigong Instructor Rose Allen has been a student of Qigong since 2005 when she met her first teacher, who was leading classes in Laurelhurst Park. When that teacher opened an institute in Santa Fe, New Mexico in 2011, she relocated to the high desert in order to immerse herself in six years of deep study and teaching.

Rose accumulated hundreds of hours of classroom instruction, in addition to her own personal practice, and is well-regarded for her devoted study and comfortable teaching style. While at the institute, she also studied yoga, internal alchemy, meditation, gong fu, Tai Chi – and life from a Daoist perspective. A certified Qigong instructor, she has also studied with other Qigong Masters and is quite well-read on the subject.

Rose says Qigong is self-empowering and easy to learn, particularly for those who find other forms of exercise challenging.

Designed to increase the flow of energy in the body, blockages that cause pain and other health problems are released. Rose says pressures and demands can leave us overwhelmed, agitated, and addicted to intensity, but a practice such as Qigong can effectively bring about the necessary relaxation needed for self-healing.

She says her life goal is to share this healing practice with as many people as possible.

“The more abundant your energy level, the easier it is to stay healthy – and Qigong participants build, rather than expend energy during this practice.”

PCC Community Ed’s Summer Teen program is back this year and we’ve doubled its size to ensure convenience and flexibility for parents across the Portland-metro region.

Know any teens between the ages 12-17? Registration is now open and programs run in June, July and August.

New this Summer – Athletic Fitness and Nutrition Classes.
Students may prepare for their school sport season to perform at the top of their game! PCC offers several series of classes this summer designed for aspiring athletes. In these classes students train with plyometrics to increase speed, power and agility; learn recovery skills to return to peak performance faster; and learn about specific nutrition fundamentals geared for athletes. Students may register for all the classes in a package for a discount, or just one or two.

Summer Teen Program Class Topics
College Prep
Cooking
Dance
Fashion
Languages
Money Management
Music
Sports
Technology
Theater
Visual Arts
Writing

Register.
Registration for the summer term is open. For a full schedule of courses, and to register, visit .

Life today can be stressful, and it’s difficult to find time for self-care during the “hustle and bustle” of daily life. Staying active may seem like something you want to start in the future, but there is no time like the present to start experiencing the mental and physical benefits of ongoing activity. You will not only find yourself moving more, but these fun mind-body activities will help combat disease and work out some of those mental knots. See the huge benefits you can expect to gain from yoga, running or even walking under the section heading – Mind-Body Wellness.

Stop Making Excuses

It’s cold. It’s hot. I’m tired. I don’t feel good. These are all reasons we use to justify skipping a workout. These lifestyle choices may provide you with a short-term benefit of relaxation, but they can have long-term repercussions on your health.

According to KGW, the include cancer, heart disease, stroke, diabetes and high blood pressure. Key factors in many of these conditions are a lack of physical activity, poor diet and obesity. Working in only a few minutes of exercise each day, however, can significantly lower your risk factors.

Benefits of Exercise

In general, exercise is a great way to keep your weight in check, boost your mood, relieve stress and . Serotonin is a hormone that is released in the brain when you exercise, and this natural mood-booster can help combat sadness and depression. A hard workout can often relieve the stress that has built up in your body during the day, allowing you to rest easier during the night. As we age, our minds naturally move a bit slower, but getting your move on can help and even cancer, too.

There are specific benefits that are tied to various types of exercise, including:

Yoga

Yoga provides both physical and mental wellness benefits, burning up to 340 calories in an hour. It’s also a great way to relax all the muscles in your body – including your brain! In addition, it helps to maintain a balanced metabolism, supports cardio and circulatory health and improves respiration, energy and vitality. Check out our Community Ed course in the Mind-Body Wellness section!

Walking

This is one of the most basic forms of physical fitness, burning around 242 calories per hour. Getting outside and taking a walk or hitting the treadmill can help burn calories, strengthen the heart, manage conditions like hypertension, high cholesterol and diabetes and yield other health benefits. Check out our Community Ed course in the Mind-Body Wellness section!

Running

Running is a more aggressive exercise, but you will see the benefits as you can burn around 600 calories an hour running at 5 mph for a 160-pound person. A faster pace for a heavier individual really pours on the benefits, with an 8 mph speed burning nearly 1,000 calories for a 200-pound person.

Running is an excellent way to improve your , boosting good cholesterol, increasing lung function and enhancing your immune system. You’ll even find that you can lower the risk of heart attack through running due to the increased elasticity of arteries and strengthening of your heart muscle. Runners also tend to sleep better, have increased focus over non-runners and even have signs of improved psychological functioning.

When you focus on your health, not only are you going to lift your mood, but you’ll also significantly reduce risk factors for heart attack, stroke and other diseases. Getting started with a healthy regimen isn’t hard, and you can begin with a course at ˿����Ƶ today. We offer a wide range of Mind-Body Wellness courses for students of all ages. From learning yoga and pilates to Qigong and Tai Chi, it’s never been easier to get moving! Register online for our ˿����Ƶ courses today and you’ll see the measurable benefits in your body and brain.

What to Wear While Snowshoeing

Since you may be out snowshoeing for more than an hour at a time, it is important to have the right clothing, footwear and accessories for the conditions. Here are a few ideas to consider.

Clothing

You can keep warm while in wet and windy conditions by ensuring you are always wearing three layers while snowshoeing. For your base layer, choose a lightweight wool or synthetic fabric. Next, put on an insulating layer of fleece. Make sure your outer layer is made from breathable, yet waterproof, fabric.

Accessories

You should always wear a hat, gloves and sunglasses while mastering the basics of snowshoeing. To keep your head warm and dry, choose a hat made from thick wool or synthetic materials. You should also pick up two-layer gloves for snowshoeing, so you can choose between using the set together or glove liners alone, as needed. Since the snow reflects the sunlight, you may benefit from using sunscreen – and sunglasses with strong UV protection and a dark tint.

Footwear

Quality footwear can keep snow from dropping down into your shoes with each step. For the best snowshoeing experience, you should use high-quality waterproof, insulated boots. The boots should have durable rubber soles and protective elements across their design. To prevent blisters, always wear wool socks with liners when using your waterproof boots for snowshoeing.

Equipment Needed to Go Snowshoeing

Depending on your intended snowshoeing activities, you have a choice between three unique types of snowshoes for flat, rolling and mountain terrain. The flat terrain snowshoes are best for beginners, as they allow you to traverse over lightly rolling terrain as well. The rolling terrain and mountain terrain snowshoes, however, allow for travel over steep hills and through icy conditions, making them a better choice for advanced snowshoeing enthusiasts.

Beyond finding the right type of snowshoes, you must also ensure they can handle your bodyweight plus the weight of everything you are carrying. Check the recommended load rating on the snowshoes to ensure that they will support your full load and allow for easy travels across your preferred terrain. Also, make sure that your snowshoes have angled heel crampons for more intuitive downhill climbs.

To keep you upright and moving forward as you learn how to snowshoe, you will also need to invest in a set of trekking poles that come with snow baskets. Consider equipping your snowshoes with quick strap-and-go bindings for easy setups before all your adventures. One you have all your gear ready to go, you can move forward in learning how to snowshoe.

Snowshoeing Techniques for Beginners

Snowshoes expand your footprint by design to keep you from falling through the surface of the snow. To accommodate the bigger footprint, you will need to learn how to slightly alter your gait to take wider steps. Practice on flat terrain at first to master the process of simply putting one foot in front of the other without stepping on the insides of the snowshoe frames.

Going uphill and downhill takes a little more effort, however, as you will need to use the toe and instep crampons to retain your steady footing. While going uphill in powdery snow, you can use the toe crampon to create a small step with a kick of your foot. Hard-packed or ice-covered snow, however, will not likely have any give, often making it necessary to find a friendlier route. Downhill trips will take some getting used to as you will need to lean back into the tails to activate the angled heel crampons.

Where to Go Snowshoeing Near Portland, Oregon

Snowshoeing can feel a lot more demanding than it looks, so it makes sense to plan short adventures out at first. You can seek excellent snowshoeing conditions near Portland by simply setting your sights on Mt. Hood. You can find excellent beginner trails at Trillium Lake, Barlow Pass and White River Sno Park.

When you learn and practice the basics of snowshoeing, you can explore the gorgeous Mt. Hood wilderness while getting in an effective workout. To get started in learning how to snowshoe, check out the snowshoeing course offered at PCC. Cost includes guide, snowshoe and transportation from Portland. Call 503-524-9192 for info.