Self-care tips: Why yoga can help you unwind.
By: Alix W.
“Relaxing” and “parenting” are oxymorons when you think about it. When your kids are little, you are solving never-ending problems – when your kids are older, you are scared witless about how they are solving their never-ending problems. The older your kids get, the more time you have to relax, but it can still take a concerted effort to get it rolling. Like with any skill, relaxation comes more naturally, the more regularly you practice it–, the more disciplined you are building up a relaxation routine, the easier it gets. Here are some self-care tips for you! Yoga classes are the perfect opportunity to unwind – the calm, dim environment means your senses aren’t assaulted as they might be at the kitchen table or in the car. When you register for a yoga class you can start building in a regular relaxation practice around the rest of your schedule, setting a solid boundary that you are taking time specifically for yourself.
Not convinced? Here are three ways that even the most casual yoga can help you unwind.
Forces You To Take Time For Yourself – even if you don’t love yoga, even if you just lay on your mat and savasana for 75 minutes, what it gives you is permission to be uninterrupted, and permission to relax. No little minds are asking you rapid-fire questions, no emails are lighting up your phone, and there are no crumbs to sweep from under the kitchen table (again.) You have 75 minutes, trapped in a room with nothing to do but think about yourself.
Forces You To Be Aware Of Your Breath – trust me, there is no judgment here. As a mom of three kids I have taken a nap in a yoga class, even if you’re laying there barely participating, you can’t help but hear the instructor (no matter how much practice you have tuning your kids out.) Following the instructor’s rhythm with your breath will bring you a different awareness, allowing you to feel how your breath flows through your body and subtly releases tension. As the class goes on, you might find yourself starting to savor those moments where the breath is the focus of your practice, and those moments might begin to make their way into your everyday life.
Forces You To Shower After – or not, whatever! But if you do choose to take a shower after yoga class, try to do it at the gym where you can enjoy it by yourself. How many times a week do you try and shower, only to be interrupted by little ones who need to use the potty, something crashing and breaking or your phone ringing. Showering is a significant part of self-care– a shower is a physical and mental chance to refresh and start anew. If you’ve had a tough day, or if you’ve had a tough week, a shower, clean soap and even blow-drying your hair, if you’ve got the extra few minutes, can set you up for a better start.
#30day30challenge (February 1 – March 1)
It’s time to break free from your screen (and yes, we totally get the irony that you are reading this on a screen!) For the month of February, we are challenging you and your family to participate in our 30 minutes a day challenge (screen free!), the perfect opportunity to reconnect with yourself and your family. We’re doing our part by providing you with daily prompts and challenges to keep you on track and motivated on our social media channels.
Keep us up to date with how the challenge is going for you – what your struggles are, what your successes are, and what you’re surprised to feel as the challenge moves forward. Join our YMCA Calgary Parent Group to connect with other people doing the challenge: https://www.facebook.com/groups/YMCACalgaryParents
#NoPhoneFamilyDay (February 17, 2020)
With the help of our friends at Parenting Power, we are encouraging you and your family to put away your cell phones on Family Day (February 17, 2020) and spend more quality family time for #NoPhoneFamilyDay.
#NoPhoneFamilyDay is a one-day movement in which families unplug and spend more quality time with each other without the constant distraction of a smart phone. Most of our locations will be holding special activities throughout the day in honour of #NoPhoneFamilyDay. The activities will be open to anyone (members or non-members) but admission will apply. ‘No Phone Zone’ playing cards with 52 different family activities on them will be given out at each of our locations (while supplies last).
Schedule of activities:
Remington YMCA in Quarry Park: 1:00-3:00pm
• Crafts: Penguin Family, Family Tree, and Paper House
• Activities: Obstacle course, Elephant Soccer, Gaga Ball, Family Playground corner
Shawnessy YMCA: 1:00-3:00pm
• Family Open Gym Activities
• Supervised Open Family time on the Climbing wall
Saddletowne YMCA: 10 am – 12 pm
• Craft Table
• Obstacle Course
• Possible Open Youth Room time
Brookfield Residential YMCA: 10am -12pm
• Crafts in the Family Centre
Melcor YMCA at Crowfoot: 10am-11:30am
• Crafts and obstacle course
Shane Homes YMCA at Rocky Ridge: 12 pm – 2 pm
• Crafts in the Family Centre
This week a plane crash in Tehran, Iran killed 176 people, including 63 from Canada.
YMCA Calgary has since learned that one of the victims, a 19-year-old Western Canada High School student named Arshia Arbabbahrami, was a member of the YMCA Calgary family.
A participant in the YMCA Achievement Program (YMAP), Arshia was a valued and loved member of the program that provides leadership and teamwork opportunities for newcomer youth in our community.
For two years, Arshia faithfully attended every YMAP session and was known as a young man that always made an impact with his smile and positive attitude.
Since learning of this loss, YMCA has provided Arshia’s fellow YMAP youth, volunteers and staff with resources to help them cope with this difficult news.
YMCA Calgary extends our deepest condolences to Arshia’s family and friends and everyone affected by this profound tragedy.
President and CEO
We are excited to announce that starting January 10, Shane Homes YMCA at Rocky Ridge will be launching a weekly Teen Night! Our Teen Night was created to provide an opportunity for youth to interact with others similar in age, in a safe place. The program is a free drop-in program with a YMCA Calgary membership, and each evening will feature different activities.
Schedule for Teen Night
Multi-Purpose Room #2 (Meet-up spot for Teen Night)
• 5:00 pm – 5:30 pm: Youth aged 12-14 may gather in multi-purpose room #2 for snacks, icebreakers and short games.
• 5:30 pm – 6:30 pm: Organized sports activity for youth aged 12-14. Each week will feature a different sport, including but not limited to: Soccer, Basketball, Floor Hockey, Gaga Ball,
Bocce Ball, Dodgeball, Kickball, Capture the Flag and more.
• 6:30 pm – 7:30 pm: Youth aged 12-14 Open Gym*
• 7:30 pm – 9:30 pm: Youth aged 12-17 Open Gym*
• 7:00 pm – 9:30 pm: Open Youth Centre for youth aged 12-17. In the Youth Centre, youth will have the chance to socialize, enjoy some free food, play board games/ card games, ping-pong, air hockey, foosball, and listen to music. The activities offered will be changed from week to week and will include time for the youth to plan activities on their own.
If you or your teen have any further questions, please contact Shane Homes YMCA at Rocky Ridge directly at: 403-351-6673.
*Open Gym time provides an opportunity for youth to have their own space without skilled/intimidating adults and younger children.
Warm-up with free hot chocolate at one – or all – of our locations to kick off the month of Joy!
Connect with others in the YMCA community, learn about our annual giving campaign and what you can do to share that warm Y feeling with others!
Our Hot Chocolate Warm-up Schedule is below:
Gray Family Eau Claire YMCA
- 6:30 – 8:30 am
- 11:30 – 1:30 pm
- 8 am – 10 am
- 4 pm – 6 pm
Remington YMCA in Quarry Park
- 9 am – 11 am
- 11:30 am – 1:30 pm
- 4:30 pm – 6:30 pm
South Health Campus YMCA
- 10:00 am – 1:00 pm
- 4:00 pm – 5:30 pm
- 9 am – 10:30 am
- 12 pm – 1:30 pm
- 5:00 pm – 7 pm
Melcor YMCA at Crowfoot
- 6:30 am – 8 am
- 10:30 am – 12 pm
- 4:30 pm – 6 pm
Shane Homes YMCA at Rocky Ridge
- 9 am – 11 am
- 4 pm – 6 pm
- 6 pm – 8 pm
Brookfield Residential YMCA at Seton
- 8 am – 9:30 am
- 4 pm – 6:30 pm
Written by: Alix W.
For most parents, back to school has a bittersweetness to it. The long, lazy days of summer are amazing. Water fights, sunshine, bubbles, watermelon for lunch, there’s a relaxed feeling in the air. Kids read books upside down on the couch, the only gear you need is flip flops and hats, and no one needs a bath, they’re running through the sprinkler every day. There’s no rushing from place to place, the sun boosts everyone’s mood, and you have the chance to create some real memories together as a family. But by the end of August, kids get bored, parents run out of ideas – everyone is ready for new company and the school year to begin.
While the transition back to school is welcome, it can also be challenging for some families – mixed emotions, routine defiance, a decline in connectiveness and more.
For families where both parents work, maybe your routine wasn’t all that disrupted by summer. Your kids might have had a blast at our YMCA Calgary Summer Camps and are used to the morning hustle, bagged lunch and full days. In that case, your family might be ready to tackle the long days of school, after school care and the routine that comes with it. For other families who just went with the summer flow, the transition may not be that easy.
Every family, every kid is different, and there is no fix-all solution to make the transition easier. For my kids, I try to add a little closure to summer, which can allow them to process the idea that we’re moving on to the school year. Create a summer photo album, and print off all your favourite photos from the last few months. Every evening spend a few minutes looking at your summer pictures and talking about what you liked best about summer. It’s an excellent way to relive some memories and then branch into talking about what they are most excited about for the school year. It also is a great routine to keep their mind off heading to bed a little early.
Once you are back in the swing of school, freshen up your regular routine:
- Find new lunch options and switch them up often
- Build a fresh play list to sing along to on the way to school
- Listen to some new podcasts on the way home
Our annual “transition routine” has helped my family keep our fun summer memories alive, easily transition back to the school and continue to develop those important family connections we build over the summer months.
Can you remember the first time you went to a sleepaway camp, how scared and excited you were to be away from home? Homesickness is common at overnight camp. Many campers miss home at some point during their stay. These 8 tips can prepare your camper for homesickness:
1. Learn more about the camp with your camper so they can anticipate what it will be like
Why not plan a visit to the camp that your child will be staying at? You can also take your child and attend a pre-camp information session. Doing this will help ease some of the uncertainty your child is feeling before going to camp. It also provides a wonderful opportunity to connect with your child and build excitement around the activities that await your camper.
2. Plan a sleepover for your child
This is a good way for a child to learn exactly what it will be like to be away from home. Make it a game that you and your child can play, pretend that they are going off to camp, help them pack for their experience and remind them to only call home if there is an emergency. Don’t be afraid to provide some examples of what an emergency is.
3. Talk to your child about homesickness
It is okay to talk about homesickness with your child. However, encourage your camper to take the challenge head on and that this will be a fun adventure where they will learn lots and make lots of friends. We understand sending your child to camp is a challenge for the parents as well, but it is important that you don’t let them see your uncertainty if you are feeling that way. Show to them that your confident they will be able to overcome the challenge and have a lot of fun. Encourage them if they are feeling homesick to talk with their counsellor, friends, write a letter home or hug their favorite stuffed animal. If your child is anxious about how he/she will get a hold of you, let him/her know that the counsellor knows that you are just a phone call away if needed.
4. Use a calendar to show the amount of time your camper will be away
It is important to go through the calendar with your camper before they leave. This way you can show them how long they will be away from home. The visual will help the child feel more comfortable. Also, do not plan any family-fun activities while your camper is away, this can cause the camper to feel like they are missing out on something fun while away from home.
5. Help your camper get excited about camp
Once you have shown your camper the dates they will be at camp. It is your job to start getting them excited about camp. Talk about camp regularly, start showing them the activities they will be doing, ask them what they are most excited about and be just as excited as they are about it. Remember, building that excitement before is crucial! Plus, you will get just as excited for your child’s adventure as they are.
6. Pack a personal item to remind your child of home
Sending a personal item such as a photograph or a stuffed animal will help the child feel more comfortable when away from home.
7. Send pre-stamped, pre-addressed envelopes and paper for your camper to write letters
This will provide an opportunity for your camper to write a letter home when at camp. Sometimes just writing down their thoughts and sending it home will help ease the homesickness.
8. What to do at drop off…
Avoid making comments that may reflect your anxiety around sending your child to camp. Phrases such as “I hope you’ll be ok” or “what will I do without you” may leave a child worried that something bad might happen to them or their parents which can lead to homesickness. Instead show how confident you are in them by saying “I know that you’re looking forward to a lot of the activities at camp. I can’t wait to hear your stories!”
Overnight camp is a wonderful experience for your child to learn new skills, more about themselves and make lots of friends! Don’t let homesickness get in the way by using these 8 tips to prepare your child (and yourself!) before heading to camp.
Information was referenced from: https://www.albertacamping.com and our Camp Chief Hector YMCA staff.
With summer around the corner, many of us will be heading to the water. Whether you or your kids plan to enjoy the lake, river, ocean or your shallow backyard pool, it’s important to understand how to stay safe around the water.
Contradictory to what most people think, drowning victims don’t thrash, wave and yell while struggling. Drowning is unexpectedly quiet and can happen in seconds. Keep yourself and your kids safe with the following water safety tips:
- Learn to swim
Swimming is a life-saving skill and helps give you and your child confidence to be around water. YMCA Calgary has swim lessons for all ages, and each of our swim lesson include a water safety component. Keep in mind, even if your kid has done swimming lessons it does not mean you shouldn’t be supervising them when they are around water.
According to Lifesaving Society, Swim to Survive is the minimum skills you need to have if you accidentally fall into deep water. This standard is the first step to being safe around water. This standard skill sequence includes:
- Roll into deep water
- Tread water for one minute
- Swim 50 metres
- Always swim with a buddy
Even a great swimmer can get in trouble when out in the water. It is important to swim with a buddy as they will be able to call for help if you get in any trouble.
- Use lifejackets and other floatation devices
We recommend always wearing a lifejacket or other floatation device when outside in uncontrolled water. Lifejackets are designed to turn a person over from face-down to face-up. A personal floatation device will keep a person floating, but not necessarily face-up. Please review our video as our Aquatics Risk Specialist demonstrates how to properly fit a lifejacket.
- Supervise children/adults at all times when in or near water
It is important to always watch your child when around water even if they know how to swim. This means putting down your cellphone, book or anything that might distract you. The Lifesaving Society recommends a supervision ratio of at least 1 adult for every 2 young children, and 1 adult for every infant. One way to help with this is be engaged with your child, come up with games you can play together when near the water.
- Review and discuss risks before entering the water
You might be familiar with one body water from last summer, however, things change during the winter we never know how the water changed. Before entering any bodies of water make sure you walk through the hazards with your children. It is important to look for any river currents, ocean rip currents, the temperature of the water, if the water is shallow or unclear and if there are any underwater hazards such as vegetation and animals.
- Drink plenty of fluids so you don’t get dehydrated
Many people forget to drink water when they are swimming. Even though you are in water, you are still working out, it is important that you are drinking enough water. Dehydration can still occur, which can lead to muscles cramps. This can be dangerous especially when swimming and can lead to drowning.
- Know your limits
Even though you might be a strong swimmer make sure that you are not overworking yourself. Don’t be afraid to stop and take a break if you are starting to get fatigued. This is important for children as well, encourage them to come out of the water for a bit and rest.
- Cover water containers when not in use
Ensure kiddie pools, buckets, and other sources of open water are covered when children can access and there is no supervision.
All information was referenced from the LifeSaving Society and Jen Swail, Aquatics Risk Specialist with YMCA Calgary. To learn more about how to be safe around this summer please go to www.lifesaving.org
We hope you have a fun and safe summer this year!
National Drowning Prevention Week is July 21—27, 2019
Drowning doesn’t look like a splashing call for help. It is deceptively quiet and can happen to anyone – even to the most skilled swimmers.
Join us at the YMCA for the Lifesaving Society’s National Drowning Prevention Week – a week dedicated to raising awareness of the signs of drowning and what you can do to prevent it.
Some of our locations will have special programming during this week. See below for details on programming, locations, dates, times:
Shawnessy YMCA | Life Jacket Fitting & Relay Race
July 24 | 11:30 am (lobby)
Visit our fitting station to learn how to fit a life jacket (PFD) properly, then participate in our fun relay!
Brookfield Residential YMCA at Seton | Life Jacket Fitting
July 21 – 27 | 12 – 4 pm (lobby)
Visit our fitting station to learn how to fit a lifejacket (PFD) properly
Shane Homes YMCA at Rocky Ridge | Life jacket Fitting
July 24 | 1 – 2 pm and 5 pm – 6 pm (lobby)
Visit our fitting station to learn how to fit a lifejacket (PFD) properly
Remington YMCA in Quarry Park | Wibit Public Time & Water Smart Learning
July 26 | 5 – 7 pm
Enjoy time on the Wibit – our fun water obstacle for ages 5+ – and learn more about water safety
All Swim lesson participants | Water Smart Activities
July 21 – 27 | 9 am – 12 pm & 4 – 7 pm (pool deck)
Swim lesson Participants will learn and practice water safety
Gray Family Eau Claire YMCA is hosting free Friday Fitness Classes for the months of July and August.
Join us at Gray Family Eau Claire YMCA every Friday at 12 pm in July and August for free fitness classes. A new class to try every week for free!
Here is an overview of the programs Gray Family Eau Claire YMCA will be offering:
- July 19, 2019 – Kickboxing: Fight to get fit! Work to hone your cardiovascular fitness, muscles and motor skills using a variety of kickboxing moves.
- July 26, 2019 – Group Blast: Group Blast is an energetic cardio workout using the STEP to train fitness, agility, coordination and strength. It will get your heart pounding and sweat pouring as you improve your fitness, agility, coordination, and strength with exciting music and group energy.
- August 2, 2019 – TBD
- August 9, 2019 – Cross Training: Cut workout boredom and get with a variety of cross-training exercises. Challenge and improve your agility, core and fitness level through plyometrics and sports drills.
- August 16, 2019 – Yoga in the Park: Find your inner strength and balance as you de-stress in this calming class. You will improve your flexibility, strength, balance and body awareness through a series of breathing exercises and poses.
- August 23, 2019 – Cycle: Up your cycling skills! Come prepared for a cardiovascular workout that emphasizes proper form, technique and safety. Challenge your endurance and stamina with hills, climbs and sprints.
- August 30, 2019 – Tabata Drumming: Come join us for a SMASHING good time. This fun cardio workout will get your heart pounding.
**All events are subject to change. So please stay tuned to our website for updates!
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