Pink Pearls! - Pink Pearl Gymnastics

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Pink Pearls! - Pink Pearl Gymnastics
The Pearls of Wisdom
Newsletter
Summer 2013
Pink Pearls!
Pink Pearl Announcements:
T h e P e a r l s o f W i s do m
Dance Program
Pink Pearls Advanced – Pre-Team (5+y/o):
Wednesday
Monday, Tuesday & Thursday 4:30-6:30
5:00-6:30 PM
Ballet /Jazz/Tap (ages 5+y/o)
Gymnastics, Cheer & Tumbling:
6:30-7:30 PM
Jazz /Hip-Hop (ages 7+y/o)
Pink Pearls (5+y/o): Friday 4:30—6:30
Summer Camps: July 15 — 19
Saturday
9:00-10:00 AM
Ballet /Tap (ages 5+)
10:00-11:00 AM
Jazz /Hip-Hop (ages 7+y/o)
11:00-11:45 AM
Pre-Ballet (ages 3-5 y/o)
Gymnastics:
Mini Pearls (2-3 y/o): Saturday 8:45-9:30
Gymnastics and Dance
Monday—Friday; 9:00—12:00;
ages 5+y/o
Fitness for Women: Zumba, Yoga, Pilates,
Aerobics, Strength Training with Ms. Margaryta.
Little Pearls (3-5 y/o): Tue. & Th. 1:00-2:00;
Membership for Pink Pearl Parents is $55.00 per
month.
Wednesday 4:30-5:30; Saturday 9:30-10:30
Weight Loss Program: Healthy way to reach
Pink Pearls (5+y/o): Tue. & Th. 2:00-3:00;
Wed.5:30-7:00; Friday 4:30-5:30;
Saturday10:30-12 and 12:30-1:30
your target weight through proper nutrition, exercise and 100% natural weight loss supplements.
Great results! Ask Ms. Margaryta.
From the Coach: Special Pearl for the Treasure Box!
As you already know from our Spring news- Little Pearls (ages 3-5):
letter, we started a new reward program - 1. Jumping Jacks
”Special Pearl for the Treasure Box!”
2. Hand Walks
Those “little and pink pearls” who do the homework—practice gymnastics skills at home— will receive a special pearl for their treasure box. We have
already many students who support us and they
started collecting their pearls. We also encourage
the parents to join!
3.
4.
5.
6.
Pull Ups
Sit Ups
Bridge Hold
Hand Stand Hold
20 rep.
10 rep.
5 rep.
10 rep.
up to 30 sec.
up to 30 sec.
7. Stretching (folds & splits)-each up to 30 sec.
Here we suggest the simple list of the skills the Pink Pearls (ages 5 and up):
young ladies can use for their home exercising.
1. Squat—Jump Up
2. Push Ups
3. Pull Ups
20 rep.
10 rep.
10 rep.
4. Leg Lifts
5. Bridge (walk on the wall )
10 rep.
5 rep.
6. Hand Stand Hold
7. Stretching
(folds & splits)
- up to 1 min.
each
up to 1 min.
Health and Fitness:
Dietary supplements and exercise associated with lower heart
disease risk in women
In an article published online on June 7, 2013 in
the Journal of Clinical Nursing, researchers from
Taipei Medical University in Taiwan report a reduction in the incidence of coronary artery disease (CAD) in middle-aged women who engaged
in exercise or used dietary supplements.
The study included 65 women whose age
averaged 56.2 years. Cardiac catheterization revealed the presence of coronary artery disease in
31 subjects. Questionnaire responses provided
data concerning medical conditions, family history
of coronary artery disease, the use of hormone
replacement, physical activity levels, and the intake of dietary supplements over the preceding
year, including multivitamins, B-complex, individual B vitamins, vitamins C, D and E; calcium, iron
and others. Blood samples were analyzed for fasting glucose, lipids and additional factors.
Subjects with coronary artery disease had
a greater incidence of elevated diastolic blood
pressure, fasting blood glucose and diabetes in
comparison with women who did not have CAD.
The percentage of women without heart disease
who used dietary supplements was more than
double the percentage of those with CAD. Multivitamins, B-complex, calcium and vitamin D were
the most common supplements reported. Adjusted analysis of the data uncovered a 72% lower
risk of coronary artery disease in supplement users compared to nonusers and an 84% lower risk
of CAD among those who engaged in physical activity in comparison with inactive women.
Authors C. C. Tsai and colleagues remark
that by reducing lipid peroxidation and free radical
damage, vitamins C and E, and other antioxidants
help protect the heart's blood vessels. In addition,
studies have found a reduction in low-density lipoprotein cholesterol and triglycerides in association with increased vitamin C intake. Furthermore,
B vitamins can help prevent increases in serum
homocysteine, which damages the lining of the
vessels, lowers nitric oxide levels and alters platelet activity.
"It is clear that supplement use and physical
activity can significantly predict CAD; therefore, middle
-aged women are encouraged to take appropriate supplements and engage in physical activity in order to
prevent CAD," the authors conclude.
The Pearl s of
Wi sdom
3 Ways to Reach Your Fitness Goals
Alarmingly, a very high percentage of those
who make the pledge to get fit in the New Year
often lose track and fail to reach their fitness
goals. If you've pledged to get fit this year, or
are renewing a pledge you made in the past to get fit,
here are some things you should do differently this year
to not only stick to your resolution, but also help you
see results!
1. If You Haven't Already, Join a Gym! Herschel Walker
never joined a gym. He achieved his chiseled physique
through pushups, sit-ups and running. You're probably
not Herschel Walker, and that's OK! For most of us, we
need some support as well as specialized equipment to
help us achieve the weight loss or fitness goals we've
set, especially if you have a specific medical history of
injuries or other exercise limiting conditions. Most gyms
will have membership specials right now. If you don't
have a membership, now is definitely the time to buy.
2. Think About a Personal Trainer! If you are serious
about reaching your goals this year a great personal
trainer can make all the difference between success and
failure. Motivation, encouragement and creativity are
just a few of the great advantages a personal trainer can
give to their clients. They can give you the knowledge,
the push and the support to help you reach your resolution. They can provide you with more than just a
"standard workout." You'll also get something personalized, helping you target specific fitness or health goals.
3. Structure Your Workouts! If you decide that a personal trainer doesn't work for you for whatever reason,
at least take the advice of one and structure your
workouts differently. This will effectively use your caloric
energy during your workouts and help you reach your
VO2 Max (maximum cardiovascular output, or the measure of intensity of your workout). A higher VO2 Max
means that you're burning more calories. Begin your
workouts with a short 5 to 10 minute workout that includes dynamic stretches and a short cardio "boost" to
get your heart rate elevated. Next, perform any strength
training exercises in your scheduled routine. Follow
strength training with cardiovascular exercise. After your
workout, be sure to eat something high in protein and
good carbohydrates to refuel and rebuild your muscles.
By www.fitday.com
T h e P e a r l s o f W i s do m
W i s do m
We The People
By Adam Hatter | Yahoo! Contributor Network – Wed, May 22, 2013
How to pay off our mortgage in less than 5 years:
American family true story.
“I am not a financial genius by any means. At times in my life, I've maxed out all available credit and found myself in debt up to my eyes. But as of June 7, 2013, my wife and I
are mortgage-free. That's four years and 10 months from the day we made our first payment.
Why we're paying off our mortgage? Shortly after being married in 2006, my wife and I had a new home
built less than 10 minutes away from our jobs. We moved into our home in July 2008 and had our first payment due the following month. Our original mortgage was in the amount of $156,780 on a 30-year fixed-rate
loan at 5.875 percent, which gave us a monthly payment of $927 (before insurance and taxes). This meant at
the completion of our 30 years of dedicated payments we would have paid $333,868 (give or take) -- and
$177,078 of that would go to the lender, just for having let us borrow money.
Initially we had no intentions of living in our home for more than a few years, so we only made the
minimum monthly payments during the first year. The goal was to finish our attic and basement, build a
deck, and then sell the home and downsize. But after the birth of our first child and deciding to have a second, we realized the house did meet our needs and we wanted to raise our children there. Once we decided to
remain in the house, we knew the sooner it was paid for the sooner we would be free from the shackles of
debt; the sooner we would have the ability to use our money for more than just monthly bills. We devised a
plan to pay off the mortgage and "suffer" for a few years while our children were young. We figured while
they were babies and toddlers we wouldn't want to have many adventures away from home (Disney with a 1and 3-year old, no thanks) and they wouldn't require many high-dollar necessities (play dough and crayons
provide nearly endless entertainment early on).
How we did it: We pooled resources. This meant taking every penny made and concentrating that beam of
liquidity in the direction of our mortgage debt. Our household income is quite average, but when we closely
examined our finances, we found that we had much more than we were putting forth to pay toward our mortgage. I'm an analyst for a day job and of course I deal with numbers a great deal, so I created my own budget
sheets and amortization charts. In the end, there were several contributing factors that helped us pay off our
mortgage in less than five years:
 We made bi-weekly payments and ensured the extra payment each month went directly to principal. Once
the bank started receiving an extra full payment every two weeks they immediately started applying it to
our account as a future payment; we learned this lesson quickly and after that made sure the bank coded
our account to only apply one payment a month and put everything else toward principal.
 We refinanced. After 26 months of payments on our original mortgage, we had only whittled it down to a
little over $147,000. In November 2010 we refinanced this amount to an interest rate of 4.375, staying
with a 30-year fixed mortgage. Our new payment was $737 (before insurance and taxes).
 We lived well within our means. Goodwill saw the majority of our business.
 Anytime we had extra money we applied it to the mortgage. This was everything from an unexpected tax
refund to finding opportunities for overtime at work.
 We lowered our savings contributions. Our 401k contributions were originally set at 15 percent, so we cut
this down to 5 percent and still received our employer match of 5 percent. We also had monthly allotments going toward 529 college savings accounts for our children; after realizing our pooling efforts
would only require these contributions to be discontinued for a few years, we decided to stop them temporarily until the mortgage was paid off.
 We avoided other forms of debt. For example, our two paid-for reliable vehicles meant we didn't have car
payments absorbing our income. We decided not to purchase a new car unless one of the current vehicles
died. Thankfully, they held on.
The Pearl s of
In God we trust



Wi sdom
The tax man was getting more than his share each paycheck, which meant every year we were getting a
substantial tax return. We reconfigured our tax deductions with a goal of never owing but trying to gauge
our return as close to zero as possible. This added that much more each payday to our bank account. In
the few occasions that we received lumps of tax money back, of course those funds went directly to our
mortgage, down to the last penny.
Lastly, we looked at ways we could shrink our utilities. For electric savings, we installed programmable
thermostats and lowered the heat temperature and raised the air-conditioning temperature; in the winter
we bought mini oscillating heaters (with safety shutoffs) for each bedroom and turned off the heat from 7
p.m. until 4 p.m. the next day; we closed the vents in any room that was not in use (including the basement, attic, bathrooms, and laundry room); as incandescent light bulbs blew out we replaced them with
compact fluorescents. All of these changes decreased our average monthly electric usage by almost 50
percent, from around 1,800 to 2,000 kilowatt-hour to where we are now at approximately 1,000 kwh. We
also applied a few water conservation rules as well -- opting to take showers at the free gym facilities
available at our places of work, enacting "if it's yellow let it mellow, if it's brown flush it down," washing
all dishes by hand, and purchasing energy-efficient front loads -- that dropped our water bill down to an
average of only $25 a month, which is as low as it gets in our area.
We had some unexpected items pop up during these years. There were post-Christmas 50-percent-off
sales that we couldn't resist. We were affected by the derecho storms in summer 2012. And we did have a
few events arise that required us to travel. Even though we cut back so much and were applying a lot of
our income toward our mortgage, we still found enough money to spend somewhat freely on food and
little luxuries like Dora the Explorer stickers and dinosaur fruit snacks.
Life with no mortgage
What next? We plan to take our 401(k) contributions back up to 15 percent, resume our monthly allocations
toward the 529 accounts, and start saving to our discretionary accounts so we can finally begin making a few
impulse buys without generating a position paper on how the need outweighs the cost to sway the opinion of
the other party (that's in marriage terms). We will most likely keep the remaining savings practices we've
adopted and possibly work toward reducing our monthly obligations even further. I have been bitten by the
energy conservation bug during this endeavor and have pitched plans to include some solar and thermal additions to our home.
I wish I could say we are going to do something extraordinary -- like an extravagant family vacation -- to celebrate our financial conquest but as for right now we have no plans to do so, since our children are still
young enough that they are much happier running through the sprinkler in the yard than riding in a car for 10
hours just to pile in a hotel or stand in line at a theme park. But in a few years, once we have two pottytrained non-nap-taking children, we plan to go all out and take a Disney cruise.”
Proverbs 10:2
Tainted wealth has no lasting value,
But right living can save your life.