Tag Archives: fit

Fall Fitness Etiquette

As the summer winds down, a fair number of us we will be heading back into our favorite fitness classes.  It’s going to be much busier than it has been all summer, and all of these people are going to be at different fitness levels.  Pack your patience with your shoes and post-workout snack!  We will have participants that have kept it up all summer, returning participants that enjoyed a summer off, and new participants that want to be the best version of themselves.   As our classes begin to thrive, please take a moment to reacquaint yourself with five Fitness Class Etiquette Tips to make the experience smooth for everyone.

1. Arrive on Time – joining a class late* can be both distracting and unsafe.  Please respect your fellow attendees as well as your instructor and arrive to classes a bit early or right on time.  This will also allow you a proper warm-up, reducing your chance of injury.  *If lateness is unavoidable, please go to the back of the class.

2. Choose Proper Footwear – closed toed shoes (running shoes, cross-trainers etc…) will provide a non-slip grip on the floor and any equipment utilized in your class.  Ensure that your footwear is clean of all dirt and debris.  If you wouldn’t wear it in your house, please don’t wear it in our workout areas.

3.  Make your Workout Your Own – The instructor is there to guide you through YOUR workout; listen to your body and modify as you see fit.  If you are going to modify your workout significantly from the instructor’s planned program, please move to the back of the room as to not distract others from the instructor’s guidance.

4. Socializing – should be done either before or after the class.  Talking throughout the class can be viewed as disrespect to not only the other participants, but to the instructor as well.  If you can talk, you’re not working hard enough!

5. Stay for the Whole Class – Flexibility is a large part of your overall wellness!  Be sure to take the time to stretch out the muscles you’re worked.  Not only will it reduce soreness in the day(s) after, but it will reduce risk for injury down the road.

 


Fall Fitness Class Etiquette

As the weather gets a little bit cooler this fall, a lot of people are returning to the YMCA gyms, studios, and their favorite fitness classes to keep up their wellness routine.  As our classes begin to thrive, please take a moment to reacquaint yourself with five Fitness Class Etiquette Tips to make the experience smooth for everyone.

1. Arrive on Time – joining a class late* can be both distracting and unsafe.  Please respect your fellow attendees as well as your instructor and arrive to classes a bit early or right on time.  This will also allow you a proper warm-up, reducing your chance of injury.  *If lateness is unavoidable, please go to the back of the class.

2. Choose Proper Footwear – closed toed shoes (running shoes, cross-trainers etc…) will provide a non-slip grip on the floor and any equipment utilized in your class.  Ensure that your footwear is clean of all dirt and debris.  If you wouldn’t wear it in your house, please don’t wear it in our workout areas.

3.  Make your Workout Your Own – The instructor is there to guide you through YOUR workout; listen to your body and modify as you see fit.  If you are going to modify your workout significantly from the instructor’s planned program, please move to the back of the room as to not distract others from the instructor’s guidance.

4. Socializing – should be done either before or after the class.  Talking throughout the class can be viewed as disrespect to not only the other participants, but to the instructor as well.  If you can talk, you’re not working hard enough!

5. Stay for the Whole Class – Flexibility is a large part of your overall wellness!  Be sure to take the time to stretch out the muscles you’re worked.  Not only will it reduce soreness in the day(s) after, but it will reduce risk for injury down the road.


My Y Time Has Come!

Summer is a great time for students (18-25Y) and youth (12-17Y) to be active and enjoy five YMCA locations. YMCA Calgary offers two options: A five month Summer Pass or Continuous Monthly Memberships.

City-wide Summer Passes
Memberships start April 1 and expire August 31. No worries to join at any point within this time frame – fees are pro-rated daily.

Student (18-25Y)
• Ideal for summer students working in Calgary
• Workout at least 6 times per month –better price value than paying a drop in fee
• $245 plus GST  for April 1 – August 31 (5 months)
• Valid  Student ID required
• Single payment; no refunds

Youth (12-17Y)
• Workout at least 4 times per month –better price value than paying a drop in fee
• $155 plus GST for April 1 – August 31 (5 months)
• Free weight floor orientation
• Includes Teen Night on Fridays
• Single payment; no refunds

Note:  During April’s Lead a Friend to Health, summer passes are not eligible for referral YCredits.

Continuous Monthly Memberships
It’s flexible, fits a student’s lifestyle and budget, and there’s no contract or withdrawal fees.

Continuous Student (18-25Y)
• Available to students (18Y–25Y) with valid 2012/2013 Student ID or acceptance letter for Fall 2013
• $49/mth + GST or $23.25/mth + GST when added as a dependent, living at home with a current YMCA member parent
• Bring a guest free the fifth of every month

Continuous Youth (12-17Y)
• $31/mth + GST or $6.25/mth + GST when added as a dependent of a current YMCA member parent
• Includes free youth orientation and YMCA Teen Night on Fridays
• Bring a guest for free the fifth of every month

YMCA summer youth and student memberships are the perfect way to be healthy, active and fit. Join today!

 


Program Spring Registration is Now Open to All YMCA Members

YMCA Member Registration is in full swing!
Members are able to register now, and there is now exactly one week until Non-Members are able to register into programs. If you are a member, that means you hvae less than 1 week to get yourself of your loved ones into your favorite programs before they inevitably fill up on Tuesday March 5th.

Listed below are just a few amazing opportunities for both adults and youth offered by YMCA Calgary.

Steve Nash Basketball – An association-wide program, taking place at Crowfoot, Eau Claire, Saddletowne, and Shawnessy locations. Open to ages 6-13yrs, Steve Nash Basketball is a national youth basketball program designed to develop fundamental skills, sportsmanship and a love of the game for basketball among Canadian youth.

Fusion Fitness – A non-purist approach to traditional forms of training. It is a perfect blend of Yoga, Pilates and Fitness Conditioning that challenges strength, balance, flexibility, increases stamina and focuses the mind while cleansing the spirit.

Active Y Kids – Offers youth a chance to improve and sustain a healthy lifestyle. Designed to improve overall health, Active Y Kids incorporates cardiovascular and muscular conditioning activities, nutrition sessions, and self-development education.

Active Older Adult (AOA) – Learn safe, effective ways to include more free weight, on-the-ball and advanced balance exercises into your life. Open to ages 55Y+

Cookie Monsters – Allows children to express themselves through food preparation and selection, nutrition and cooking. The best part: the kids get to eat what they make!  Open for ages 3-5Y

Junior Lifeguard Club – Introduces you to lifesaving techniques and first aid skills. Youth will gain experience in accident prevention and dealing with the public. Participants must be aged 10-15yrs, and able to swim 50 metres and tread water for one minute.

TRX Bootcamp – Just what you need to tone up that beach-body!  This bootcamp style class will help you discover new training techniques with the TRX Suspension trainer.  A push in the right direction!

Capoeira – Elements of dance and acrobatics are incorporated into mixed martial arts offered by AXE Capoeira. Classes are offered to ages 6-11Y as well as 12Y+ for all abilities involving cardiovascular and muscular components as well as various forms of Brazilian music.

For more information on these or any other YMCA programming, please contact your closest YMCA branch.


It’s Not Too Late to Sign-Up for YMCA Spin for Strong Kids!

YMCA Spin for Strong Kids is a great way to get active while helping out a great cause! Please join us on March 4 for our 2013 YMCA Strong Kids Kick-Off and celebrate the children and youth in our community.

How do I Get Involved?

Sign-up at your YMCA branch. Every YMCA in Calgary will have spin bikes in the lobby all day long.  Members, participants, staff, volunteers and ANYONE who wants to participate will be taking turns spinning for 30 minutes each–raising money for our charity, YMCA Strong Kids. Visit Member Services to sign-up for a bike and get ready to spin and have fun on March 4!

What is YMCA Strong Kids?

Did you know YMCA is a charity? Raising donations for YMCA Strong Kids means that children and youth have positive experiences, make healthy choices, feel connected with others and learn the skills required to become leaders. The 2013 YMCA Strong Kids goal is to raise $1.5 million to benefit 20,000 local youth and children.

One in four kids coming to YMCA needs financial assistance. 100% of all donations raised by YMCA Strong Kids goes directly to children and youth. Administrative costs are covered from YMCA’s operating budget; not from donations received.


It’s Not Too Late to Sign-Up for YMCA Spin for Strong Kids!

YMCA Spin for Strong Kids is a great way to get active while helping out a great cause! Please join us on March 4 for our 2013 YMCA Strong Kids Kick-Off and celebrate the children and youth in our community.

How do I Get Involved?

Sign-up at your YMCA branch. Every YMCA in Calgary will have spin bikes in the lobby all day long.  Members, participants, staff, volunteers and ANYONE who wants to participate will be taking turns spinning for 30 minutes each–raising money for our charity, YMCA Strong Kids. Visit Member Services to sign-up for a bike and get ready to spin and have fun on March 4!

What is YMCA Strong Kids?

Did you know YMCA is a charity? Raising donations for YMCA Strong Kids means that children and youth have positive experiences, make healthy choices, feel connected with others and learn the skills required to become leaders. The 2013 YMCA Strong Kids goal is to raise $1.5 million to benefit 20,000 local youth and children.

One in four kids coming to YMCA needs financial assistance. 100% of all donations raised by YMCA Strong Kids goes directly to children and youth. Administrative costs are covered from YMCA’s operating budget; not from donations received.


Looking for a way to get active while helping a great cause?

On Monday, March 4, join us at Spin for Strong Kids to kick-off the 2013 YMCA Strong Kids Campaign!

Every YMCA in Calgary will have spin bikes in the lobby—all of our fantastic staff, volunteers, participants and members who want to participate will be taking turns spinning for 30 minutes each–raising money for our charity, YMCA Strong Kids.

How do I Join?
Pick up a pledge package at Member Services of your YMCA and sign-up for a bike. You don’t have to be a YMCA member to join—everyone is welcome. Join individually or gather a group and spin together!

The 2013 goal is to raise $1.5 million to benefit 20,000 local youth and children. Raising donations for YMCA Strong Kids means that children and youth have positive experiences, make healthy choices, feel connected with others and learn the skills required to become leaders.

One in four kids coming to YMCA needs financial assistance. 100% of all donations raised by YMCA Strong Kids goes directly to children and youth. Administrative costs are covered from YMCA’s operating budget; not from donations received.


Join us at the 2013 YMCA Strong Kids Kick-Off

Looking for a way to get active while helping a great cause? On Monday, March 4, join us at Spin for Strong Kids to kick-off the 2013 YMCA Strong Kids Campaign! 

Every YMCA in Calgary will have spin bikes in the lobby—all of our fantastic staff, volunteers, participants and members who want to participate will be taking turns spinning for 30 minutes each–raising money for our charity, YMCA Strong Kids.

How do I Join?
Pick up a pledge package at Member Services of your YMCA and sign-up for a bike. You don’t have to be a YMCA member to join—everyone is welcome. Join individually or gather a group and spin together!

The 2013 goal is to raise $1.5 million to benefit 20,000 local youth and children. Raising donations for YMCA Strong Kids means that children and youth have positive experiences, make healthy choices, feel connected with others and learn the skills required to become leaders.

One in four kids coming to YMCA needs financial assistance. 100% of all donations raised by YMCA Strong Kids goes directly to children and youth. Administrative costs are covered from YMCA’s operating budget; not from donations received.

Join the conversation: #SpinForStrongKids


Join us at the 2013 YMCA Strong Kids Kick-Off

Looking for a way to get active while helping a great cause? On Monday, March 4, join us at Spin for Strong Kids to kick-off the 2013 YMCA Strong Kids Campaign! 

Every YMCA in Calgary will have spin bikes in the lobby—all of our fantastic staff, volunteers, participants and members who want to participate will be taking turns spinning for 30 minutes each–raising money for our charity, YMCA Strong Kids.

How do I Join?
Pick up a pledge package at Member Services of your YMCA and sign-up for a bike. You don’t have to be a YMCA member to join—everyone is welcome. Join individually or gather a group and spin together!

The 2013 goal is to raise $1.5 million to benefit 20,000 local youth and children. Raising donations for YMCA Strong Kids means that children and youth have positive experiences, make healthy choices, feel connected with others and learn the skills required to become leaders.

One in four kids coming to YMCA needs financial assistance. 100% of all donations raised by YMCA Strong Kids goes directly to children and youth. Administrative costs are covered from YMCA’s operating budget; not from donations received.

Join the conversation: #SpinForStrongKids


Cause for Celebration

Written by Volunteer, Rita Gore

Plowing through stacks of magazines with “how to” articles on managing fitness and weight over the holidays can really impact your mood.

You’re accosted by titles like “Outsmart Holiday Binging”  one promising  “Eat Drink and Don’t Gain Weight” or “15 Festive Tips To Make Life Easier and You Happier” and the curious “Burn What You Bake”.  Phrases like “surviving the season” and “preparing for the challenge ahead” are everywhere. It begins to feel like we were warriors getting ready to do battle, not celebrate the season with loved ones.

The holidays are supposed to be fun. So why do we beat ourselves up this time of year? Maybe it is time to break the cycle.

One factor, says registered B.C. psychologist Cheryl Fraser in Best Health’s “Stress Less During the Holidays” is that apparently many of us feel pressure to “be perfect” in the lead up to the holiday season and in doing so experience burnout and guilt. “You have to make healthy decisions for you and your family, the alternative? You end up a stressed- out, cranky person to be around.”

And not surprisingly, sometimes Fraser says we deal with stress by overeating and letting our exercise routines slide.

Still, information varies widely about how much weight the average person gains over the holidays. One article states hopefully, that even with overindulgence and inactivity, average weight gain is only ½ pound, another stated it was one pound. A third ominously declared it to be four pounds on average of extra weight accumulated during the month of December.

Then a University of Rhode Island study caught my eye. Researchers found that women consumed fewer calories and were more satisfied when they ate at a slower pace. Perhaps it is not what you’re eating so much as how you’re eating. The study found that socializing during meals slows down eating and wards off weight gain. The women in the study who ate more slowly experienced greater fullness and lower calorie intake.

Nutrition researchers reported their findings in the Journal of American Dietetic Association and proposed that “the leisurely dining pace gives the body’s natural signals of fullness time to kick in.” The bottom line, by eating more slowly the women ate 70 calories less and said they enjoyed the meal more. Viola!

Find a Reason

Jeff Galoway in Runner’s World Magazine provides a breath of fresh air in his article titled “Tis the Season to Run a Holiday 5k” He notes that yes, holidays can be a time of stress and high expectations but that fortunately they can also be a great time for 5 km charity runs and walks.

“Putting an event on your to do list can invigorate you, clear your mind and renew your enthusiasm for the challenges ahead” suggests Galoway.

Why not consider one of these December runs for charity?

1. CBC’s 15th Annual “Amble with Angus” begins early December 14, 7:30 am @ The Arches at Eau Claire Market. Registration is a $20 minimum donation to the Calgary Inter-Faith Food Bank.

2. Calgary’s 28th Annual Resolution Run December 31 for Calgary Police Service HAWC’S Helicopter program Eau Claire Market supported by the Running Room.

Importance of Rituals

It seems that many of our holiday rituals can be good for us in other ways too. Whether trimming the tree, lighting the menorah or baking Christmas cake – taking time for seasonal rituals strengthens family ties says a 50 year review by researchers at Syracuse University.

Family rituals are especially important for the health and well-being of families in a fast-paced culture. The study found that family routines and rituals are powerful organizers of family life that offer stability during times of stress and transition. Why not create some of your own rituals?

Get friends and family moving! Go for a walk, skate at Bowness Lagoon, or take in the Calgary Zoo lights. Organize a drive to Banff and hike up Johnson’s Canyon. With snow on the ground cross-country skiing or snow-shoeing is another great way to build cardiovascular fitness.  It can offer you some breathtaking scenery for taking photographs combined with catch-up time with friends.

Here’s a cold weather pick me up. Winter helps us burn more calories and feel better too. A study in Medicine and Science magazine reports that our bodies work harder on chilly a day which ups production of “feel good hormones.” So get  together outside for sure!

Build in other traditions too like checking out store windows or watching the latest movie. Hitting the dance floor is a painless way to cut extra pounds. Or be the designated driver-it will save you calories and apparently your friends will love you for it so the article said.

Take a Break

Forthright as ever though, psychologist Cheryl Fraser declares, that being around family can “try the nerves” She says that is why it is important to be sure to take some time for you.

“If family is staying with you over the holidays, take some “me” time: Have a long bath or leave the house to do errands when you’re feeling fatigued and stressed”

Here’s one option:

The Pro-Arts Society brings together artists and audiences in a historic downtown venue at the Cathedral Church of the Redeemer for free noon-hour concerts Wednesdays 12:10-12:50. December 5,12, 19 features choirs. Bring your lunch.

Post Your Best Tips

Send us your best survival tip for dealing with stress, weight gain and keeping fit over the holidays! Here’s one.

“My best tip on stress? Learn to say no! On weight, check out the entire buffet before making choices. On fitness- walk everywhere.”

 

References

Best Health Magazine December 2011 “How to Stress Less during the Holidays” Lisa Hannam

Chatelaine Magazine “Outsmart Holiday Binging” Debra Boutin

Rituals: Cause for Celebration?” Barbara H. Fiese, et.al.; Syracuse University; Journal of Family Psychology, Vol. 16, No. 4.)

Runner’s World Magazine “Tis the Season to Run a Holiday 5-K” Nov 12, 2012.

Weight Watchers “15 Festive Tips to make Life Easier and you Happier”


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