Tag Archives: Genesis Centre of Community Wellness

NEW Youth Hap Ki Do class 6:45-7:45pm on Fridays at Saddletowne YMCA

Due to the immense popularity of our Youth Hap Ki Do programs we have created an additional class on Fridays from 6:45-7:45pm for children aged 6-11 years. If your child missed out on the 5:30 class here is your second chance!

Parents – this is a great opportunity get your own workout in while your child is busy learning new skills!

Youth Hap Ki Do (6-11 years)
Fridays 6:45-7:45pm
Starting January 16th
M$90 NM$120 (10 classes)
Course# 102294

Call 403-237-2393 to register or visit Member Services.


NEW Yoga Classes @ Saddletowne Y

Calling all Yogis & Yoginis!
Saddletowne is happy to be offering the following registered Yoga classes starting this Spring:

Mondays 4:45-5:45pm
Yoga – Active – Gentle
Starting March 31st
Barcode # 91864

Mondays 7:00-8:00pm
Prenatal Yoga *NEW*
Starting March 31st
Barcode# 93132

Wednesdays 7:00-8:00pm
Yoga Active *NEW*
Starting April 2nd
Barcode# 93134

Fridays 12:00-1:00pm
Yoga – Active – Yin Yang *NEW*
Starting April 4th
Barcode# 93137

Call 403-237-2393 to register. Check out our full program listings at ymcacalgary.org.


Pre-Natal & Post-Natal Fitness Classes at Saddletowne YMCA

Healthy Mom, Healthy Baby

Did you know that Saddletowne YMCA offers Pre & Post Natal fitness classes including a brand new Prenatal Yoga class?

Skip to the end of this article for Pre/Post-Natal course offerings or read on for program descriptions.

Pre-Natal Fitness classes are a great way to maintain fitness, core strength, mobility and proper posture throughout one’s pregnancy. Engaging in regular physical activity during pregnancy offers health benefits for both mom and baby. It helps to prevent or reduce some the uncomfortable side effects such as back pain, constipation, swelling and fatigue and reduces the risk of gestational diabetes.

Pre-Natal Yoga classes will guide you through slow poses, breath work and relaxation techniques in a serene atmosphere to support your mind, body and spirit in creating a healthy pregnancy, delivery and post-partum recovery.

Pre-Natal Aqua Fitness classes offer the added benefit of buoyancy and the feeling of weightlessness which can be a great relief during mid-late pregnancy. The water has a massaging effect on sore muscles and swollen joints and is a great way to work out without adding further strain on the body. It is not necessary to know how to swim or to put your face in the water when participating in Prenatal AquaFitness, however, women should feel comfortable in the deep water with assistance from a flotation support (noodle).

After baby arrives, Post-Natal classes are a great opportunity to get out of the house with your baby and work out with other new moms and their babies in a class specifically designed for post-partum recovery. These classes offer a combination of cardiovascular and strengthening exercises that target major muscles groups and re-condition the core.

Pregnancy and post-partum can be lonely and challenging times for many women. Attending a class that is specially designed for pre & post natal women provides the opportunity to meet other moms & moms-to-be, share experiences and improve one’s physical, social and emotional well-being.

Sign up for a class today!

Spring Session Pre & Post-Natal Classes:

Pre-Natal Fitness
Mondays | 6:00-6:45pm
Beginning March 31
Barcode: 92318
M$66 NM$99 (11 classes x 45 minutes)
Participants must have their physician or midwife complete a Par Med X for Pregnancy form and bring it by the second class.

Pre-Natal Yoga *NEW*
Mondays | 7:00-8:00pm
Beginning March 31
Barcode: 93132
M$99 NM$154 (11 classes x 60 minutes)
Participants must have their physician or midwife complete a Par Med X for Pregnancy form and bring it by the second class.

Pre-Natal Aqua Fitness
Wednesdays | 6:00-6:45pm
Beginning April 2
Barcode: 92319
M$66 NM$99 (11 classes x 45 minutes)
Participants must have their physician or midwife complete a Par Med X for Pregnancy form and bring it by the second class.

Post-Natal Fitness
Mondays | 12:00-1:00pm
Beginning March 31
Barcode: 88950
M$88 NM$132 (11 classes x 60 minutes)

Post-Natal Fitness
Thursdays | 10:30-11:30am
Beginning January 6
Barcode: 88951
M$96 NM$144 (12 classes x 60 minutes)

To register call 403-237-2393 or visit ymcacalgary.org for more information and full course listings.


Do you skip workouts because you’re too sore? Consider including Aquatic Fitness in your program.

Whether it’s muscle soreness from a vigorous workout, joint pain from arthritis or tension caused by stress or musculoskeletal imbalances, many people find themselves skipping workouts or avoiding even basic physical activity due to feeling sore. If you’re trying to establish a regular fitness regimen, missing even one workout can cause a domino effect that makes it easier to skip subsequent workouts as well, especially if you are new to fitness and haven’t yet made exercise a habit.
If this sounds like you, Aquatic Fitness – in shallow or deep water – may be the solution to help you stick to a regular program and keep moving in a way that works you out while  helping to ease any discomfort.
Scroll down to the end of the article for a list of Aquatic Fitness Programs offered at Saddletowne YMCA or keep reading to learn about the benefits.
Aquatic Fitness uses the unique properties of water together with movements through different plains of motion to create resistance for the whole body while simultaneously giving you a fantastic massage! Buoyancy reduces the impact on your joints while immersion & movement through water create a therapeutic ‘hugging’ and massaging effect that feels great on the muscles and assists circulation to reduce swelling. If you are sore from an intense workout or feel stiffness & tension for other reasons (like stress, arthritis, pregnancy or injury), the water can sooth your muscles and help work out the ‘kinks’, restoring you to your regular fine form.
Many people mistakenly believe that Aquatic Fitness classes are only for older adults or people wanting a gentle workout however these classes offer a host of benefits for all populations, especially when used as part of a cross-training program. What makes these classes appropriate, even for people with vastly different fitness goals, is that participants are completely in control of their own intensity level and can increase or decrease the intensity simply by modifying lever length, surface area, speed and force. In other words, the harder/faster you push the water and/or the longer you make your limbs, the more intense the workout will be and vice versa.
Aquatic Fitness classes are different from swimming in that most of the exercises are performed vertically. In shallow water workouts like AquaFit or Aqua Bootcamp you are exercising at mid-chest depth and are able to touch the ground. In deep water classes like Deep Water Workout,Tethered Deep Water Workout or Tethered Deep Water Running, participants wear a flotation belt that helps them stay afloat so they can focus on maintaining proper form and performing intentional movements rather than struggling through the class to keep their head above water. In Prenatal Aquatic Fitness which is also a deep water class, participants sit on a ‘noodle’ instead of using the belt to avoid the pressure of the belt on the abdomen. This means that no swimming skill is required and you don’t even have to put your face in the water which makes these classes a great option for people who want to enjoy the benefits of water but don’t know how to swim.
When done properly with attention to good form Aquatic Fitness tests one’s core strength & stability, making you aware of imbalances that may be contributing to your movement issues and offers an avenue for correction. Most people are surprised by the amount of core activation required and how challenging it can actually be, even for those who thought they were well-conditioned. Aquatic Fitness can also help to maximize lung volume and improve breathing patterns because the pressure of the water on the submerged chest causes one to work harder to fill their lungs. This in turn helps to strengthen respiratory muscles and can lead to greater ease in breathing throughout every life. Better breathing = increased energy, reduced stress, better mood & mental clarity, etc, etc, etc.
If you’re looking for way to be consistently active and be kind to your body, avoiding the pitfalls of both over and under training, I challenge you to give Aquatic Fitness a try – you will be surprised, guaranteed.
Saddletowne YMCA offers the following Registered & Drop-in Aquatic Fitness Programs:
Aqua Bootcamp (Shallow) – Registered
Mondays 7:00-7:45pm
Beginning January 6
Barcode#85442
Tuesdays 9:15-10:15am
Beginning January 7
Barcode#87287
Tethered Deep Water Workout – Registered
Tuesdays 10:30-11:30am
Beginning January 7
Barcode#87195
Wednesdays 7:00-7:45pm
Beginning January 8
Barcode#87262
Pre-Natal Aqua Fitness (Deep Water) – Registered
Wednesdays 6:00-6:45pm
Beginning January 8
Barcode#86318
Call 403-237-2393 to register or visit our website for more information: www.ymcacalgary.org
Drop-in Programs:
AquaFit – Monday, Wednesday & Sunday 12-1pm
Deep Water Workout – Friday 10:30-11:30am

Challenge Yourself with Capoeira

Capoeira is a Brazilian martial art that will challenge you both physically and mentally.

In a ‘game’ of Capoeira, two opponents ‘play’ in a circle or roda (pronounced hoda) and try to ‘outsmart’ the other with kicks, blocks, evasions, handstands, cartwheels, hooks/trips, etc to the rhythm of the berimbau – a unique Brazilian instrument.

Capoeira can be modified through skill progressions for beginners, intermediate players and those who are more advanced. It is great for people who want to try something new & exciting to improve their strength, agility, balance & coordination in a unique and fun class that helps to build camaraderie through friendly competition.

At Saddletowne YMCA we offer the following classes on Tuesday evenings:

Youth Capoeira (6-11 years)
Beginning January 7
Tuesdays 6:15-7:15pm
Barcode: 86253
M$88 NM$132 (11 classes x 60 minutes)

Adult Capoeira (12+ years)
Beginning January 7
Tuesdays 7:30-8:45pm
Barcode: 86243
M$110 NM$165 (11 classes x 75 minutes)


Pre-Natal & Post-Natal Fitness Classes at Saddletowne YMCA

Healthy Mom, Healthy Baby

Did you know that Saddletowne YMCA offers Pre & Post Natal fitness classes?
(Skip to the end of this article for Pre/Post-Natal course offerings)

Pre-Natal classes are a great way to maintain fitness, core strength, mobility and proper posture throughout one’s pregnancy. Engaging in regular physical activity during pregnancy offers health benefits for both mom and baby. It helps to prevent or reduce some the uncomfortable side effects such as back pain, constipation, swelling and fatigue and reduces the risk of gestational diabetes.

Pre-Natal Aqua Fitness classes offer the added benefit of buoyancy and the feeling of weightlessness which can be a great relief during mid-late pregnancy. The water has a massaging effect on sore muscles and swollen joints and is a great way to work out without adding further strain on the body. It is not necessary to know how to swim or to put your face in the water when participating in Prenatal AquaFitness, however, women should feel comfortable in the deep water with assistance from a flotation support (noodle).

After baby arrives, Post-Natal classes are a great opportunity to get out of the house with your baby and work out with other new moms and their babies in a class specifically designed for post-partum recovery. These classes offer a combination of cardiovascular and strengthening exercises that target major muscles groups and re-condition the core.

Pregnancy and post-partum can be lonely and challenging times for many women. Attending a class that is specially designed for pre & post natal women provides the opportunity to meet other moms & moms-to-be, share experiences and improve one’s physical, social and emotional well-being.

Sign up for a class today!

Winter Session Pre & Post-Natal Classes:

Pre-Natal Fitness
Mondays | 6:00-6:45pm
Beginning January 6
Barcode: 86317
M$60 NM$90 (10 classes x 45 minutes)
Participants must have their physician or midwife complete a Par Med X for Pregnancy form and bring it by the second class.

Pre-Natal Aqua Fitness
Wednesdays | 6:00-6:45pm
Beginning January 8
Barcode: 86318
M$66 NM$99 (11 classes x 45 minutes)
Participants must have their physician or midwife complete a Par Med X for Pregnancy form and bring it by the second class.

Post-Natal Fitness
Mondays | 12:00-1:00pm
Beginning January 6
Barcode: 91791
M$80 NM$120 (10 classes x 60 minutes)

Post-Natal Fitness
Thursdays | 10:30-11:30am
Beginning January 6
Barcode: 86320
M$88 NM$132 (11 classes x 60 minutes)

To register call 403-237-2393 or visit ymcacalgary.org for more information and full course listings.


Tai Chi Offers a Wealth of Benefits for Mind & Body

On Saturdays beginning January 11, Saddletowne YMCA will be offering registered Tai Chi classes from 11-12:30.

The instructor will teach 24-form, 48-form & Tai Chi Sword, Dong-Moon Tai Chi. Dong Moon 24-forms & 48-forms have a similar sequence to Chinese Yang style Tai Chi, however the styles differ in the more detailed skills.

Some of the benefits you can expect from Tai Chi are:

  1. Stronger lower body and increased upper body flexibility which helps to maintain function & independence, improve balance and prevent falls or injuries resulting from falls.
  2. Cleansing of internal organs through various actions that stimulate and strengthen the core thus improving digestion and assisting the body to purge toxins and fatty elements.
  3. Stabilized metabolism and improved circulation which helps to protect against or improve various cardiovascular diseases.
  4. Stress reduction, improved memory and concentration and a sense of calm and well-being through brain engaging activities.

As Tai Chi is an art that requires practice and progression through various skills that build upon each other, it is important to register early and practice regularly.

Sign up for a class today!

Saturdays | 11:00-12:30pm
Starting January 11
Barcode: 87289
M$99 NM$149 (11 classes)

To register call 403-237-2393 or visit ymcacalgary.org for more information and our full course listings.


What is Capoeira? …So much more than you might think! Give it a try & find out!

Many people watch capoeira and think it is just a dance, when in reality, it is many things simultaneously – martial art, dance, music, self-defense. Developed over 500 years ago by African slaves in Brazil, Capoeira has its roots in Afro-Brazilian culture and was said to be both a form of cultural expression and self-defense. During the last two decades, Capoeira has grown immensely as a martial art and artistic activity that incorporates rhythmic and physical expression, and can now be seen in diverse settings across the globe.

Students begin to practice capoeira for different reasons; maybe they are looking to change up their exercise routine, learn more about Brazilian culture or meet new people. Yet, because capoeira involves such a variety of elements, students inevitably discover a new interest or talent.

Besides the unique and extraordinary physical benefits of capoeira (muscle tone, core strength, balance, flexibility, speed – to name a few), capoeira is a means of developing discipline and confidence, as well as personal identity and expression.

Played in the middle of a circle called a roda, Capoeira involves a countless variety of movements – from kicks and escapes, to handstands and cartwheels – that create a dialogue between two people. This dialogue is further influenced by music created by instruments, such as the berimbau, atabaque (drum) and the pandeiro (tambourine) and singing by all people in the circle. All these elements combine to create a Capoeira roda, or circle, in which various forms of communication converge to create improvised and communal expression. Capoeiristas (people who practice capoeira) interact with one another and become active participants in the capoeira roda both physically and
musically. Students quickly realize that capoeira is much more than just a martial art, or a dance, or a fitness class – it is everything all at once.
-Axe Society for Capoeira

Saddletowne YMCA offers Capoeira for Youth & Adults on Tuesday evenings:
Capoeira – Youth (6-11Y)
6:15-7:15pm
April 2- June 18 (12 classes)
M$96 NM$144
FREE DEMO CLASS 6:30-7:00 pm Tuesday, March 26, 2013

Capoeira – Adult (12Y+)
7:30-8:45pm
April 2 – June 18
M$120 NM$180 (12 classes)
FREE DEMO CLASS 7:30-8:00 pm Tuesday, March 26, 2013


DEMO WEEK Saddletowne YMCA March 25-31, 2013

This is your opportunity to try out some of our Registered classes for FREE! Please note that evening drop-in fitness classes will not be running during demo week.

Monday, March 25
6:00-7:00pm Belly Dancing Level 1 – Studio B
7:15-8:15pm Circuit Training – Studio B
Tuesday, March 26
5:45-6:45pm Boxer’s Workout – Studio B
6:30-7:00pm Martial Arts – Capoeira – Youth (6-11yrs) – MP1
7:30-8:00pm Martial Arts – Capoeira – Adult (12+) – MP1
7:30-8:30pm Intro to Olympic Lifting – Weight Floor
Wednesday, March 27
5:15-6:15pm Dance-NIA – Studio B
5:45-6:45pm Martial Arts – Hap Ki Do Adult (12+) – MP1
7:00-8:00pm Qi Gong Presentation – MP1
Thursday, March 28
10:15-11:15am Functional Training – Studio A
1:30-2:30pm Dance – NIA – Studio A
4:45-5:30pm Qi Gong – Youth (8-14) – MP1
6:00-6:30pm Cardio Kickboxing – Studio B
7:30-8:30pm Hard Core – Studio A
Friday, March 29
GOOD FRIDAY STATUTORY HOLIDAY – no classes running
Facility Open Holiday Hours 7:00am-8:30pm
Saturday, March 30
10:45-11:15am Yoga Level 2 – Power Yoga – Studio A
11:30-12:00pm ZUMBA – Studio A
12:15-12:45pm ZUMBA Family – Studio A
Sunday, March 31
9:00-10:00am Metabolic conditioning – Studio B


Is it Safe to Exercise during Pregnancy?

Many women and men wonder if it is safe for a woman to exercise during pregnancy. For many years women were advised to rest during pregnancy for fear that strenuous activity might harm the developing fetus. However, current research shows that in normal, uncomplicated pregnancies exercise during pregnancy is actually beneficial to both the mother and the developing fetus and that the risks of not exercising during pregnancy can actually outweigh the potential risks of engaging in physical activity. In other words, in most cases, it is worse not to exercise than to exercise!

Researchers from The Society of Obstetricians and Gynecologists of Canada and the Canadian Society of Exercise Physiologists conducted a MEDLINE search and review of English-language research articles published from 1996-2002 and stated that;

‘Recent investigations, focusing on both aerobic and strength-conditioning exercise regimens in pregnancy, have shown no increase in early pregnancy loss, late pregnancy complications, abnormal fetal growth, or adverse neonatal outcomes, suggesting that previous recommendations [of reduced activity during pregnancy] have been overly conservative.

Women and their care providers should consider the risks of not participating in exercise activities during pregnancy, including loss of muscular and cardiovascular fitness, excessive maternal weight gain, higher risk of gestational diabetes or pregnancy-induced hypertension, development of varicose veins and deep vein thrombosis, a higher incidence of physical complaints such as dyspnea or low back pain, and poor psychological adjustment to the physical changes of pregnancy.’ (Davies, Wolfe, Mottola, & MacKinnon, 2003).

In her article, State of the Evidence, Exercise in Pregnancy: a review of current evidence and guidelines (2011), Jenny Hassell cites the following benefits of exercise during pregnancy:

• Ameliorates common pregnancy complaints such as:
– backache, constipation, variscosities, back pain, insomnia and oedema
• Reduces risk of gestational diabetes and pre-eclampsia
• Enhanced mental well-being, improved body image and self esteem
• Reduces obesity, short and long term
• Reduces birth complications
• Shorter labour
• Faster postnatal recovery
• Reduces depression

Other benefits include retention or improvement of muscle tone and cardiovascular fitness, maintenance of normal spinal posture and creation of conditions for relaxation (Genti, Vasilios, Georgios 2009).

Of course, pregnancy is complex and not all pregnancies are straightforward. While most women will benefit from an exercise regime in pregnancy, there are some instances where exercise may be contraindicated. It is recommended that women seek medical advice and approval prior to commencing or continuing any exercise program during pregnancy, especially if they have experienced any abnormal symptoms or complications. When choosing an exercise program it is important to exercise good judgment and avoid activities that might present increased risk for falls, injuries or trauma to the abdominal area. For a full list of recommendations, cautions and contraindications please consult the list of resources at the end of this article or speak with your midwife, physician, or obstetrician.

Saddletowne YMCA offers the following Pre and Post-Natal Fitness classes with a certified Pre/Post-Natal Fitness Specialist. For Pre-Natal classes please bring a completed ParMed-X for Pregnancy form (filled out by you and your midwife/physician). This form can be downloaded at: http://www.csep.ca/cmfiles/publications/parq/parmed-xpreg.pdf

Pre-Natal Fitness
Mondays 5:15-6:15PM

April 1-June 17
M$88 NM$132 (11 classes)
Barcode: 83485

Pre-Natal Aqua Fit
Wednesdays 6:00-7:00PM
April 3-June 19
M$96 NM$144
Barcode: 83620

Post-Natal – Mom & Baby Fitness (babies 1-12 months are welcome)
Thursdays 10:30-11:30AM

April 4-June 20
M$96 NM$144
Barcode: 83478

To register, call 403-237-2393 or visit Member Services. Registration is on-going.

REFERENCES:

Canadian Society for Exercise Physiology (CSEP) 2002. PARmed-X for PREGNANCY. http://www.csep.ca/CMFiles/publications/parq/parmed-xpreg.pdf [Accessed 22 March, 2013].

Davies, G.A.L.; Wolfe, L.A.; Mottola, M.F.; and MacKinnon, C. (2003). Joint SOGC/CSEP Clinical Practice Guideline: Exercise in pregnancy and the postpartum period. Canadian Journal of Applied Physiology 28(3): 329-341. © 2003 Canadian Society for Exercise Physiology.

Genti, M., Vasilios, S. Georgios, M. (2009). Aerobics and Pregnancy. Studies in Physical Culture and Tourism. 16(4): 355-359.

Hassall, J. (2011). State of the Evidence, Exercise in Pregnancy: A review of current evidence and guidelines. Essentially MIDIRS 42(2:1): 39-42.


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