Tag Archives: group fitness

Fall Drop-In Classes at ECY

Welcome to September! As the days get shorter and the air (eventually) gets cooler, we have some exciting drop in programs to highlight for the Fall session!

Essentrics- Mondays @ 5:30pm with Zsuzsa

Essentrics is a full body workout that utilizes dynamic and fluid combination of strengthening and stretching. The technique develops lean, strong and flexible muscles with immediate changes to the posture. Perfect for men and women of all fitness levels, this program rebalances the body, prevents and treats injuries, and unlocks tight joints. With a diverse music playlist accompanying each routine, this equipment free workout leaves you feeling energized, youthful and healthy.

Group Cycle- Tuesdays @ 5:30pm with Jacey

A high energy on-bike workout that emphasizes proper form and technique, this cycle class with Jacey will challenge and improve your endurance and power with hills, climbs, sprints and more!

Group Power- Tues/Thurs @ 6:00am with Ruhee/Rachel, Wed/Fri @ 12:00pm with Brigitte

Group Power is the most fun and innovative way to strength train! This class uses the barbell, step, high energy music, and body weight to create an effective and challenging workout suited to all fitness levels. Bonus tracks are being taught throughout September featuring new ways to challenge the back, legs, and triceps, and a brand new workout will be launched mid-October!

Group Blast- Tues @ 12:00pm with John & Jessi

A new and ridiculously fun way to get your cardio workout! Group Blast trains agility, coordination, balance and strength using the step as the training tool and energetic music to keep you moving and motivated! Stay tuned for a brand new workout mid-October!

 

If these, or any other programs interest you:

 

Click Here to download the YMCA App for up to the minute schedule information.

Click Here to see the full list of Drop In class descriptions.

Click Here to see the full list of Drop In class times.

 


One Step at a Time

Part Two – Putting One Foot in Front of the Other; the Beginning of Cardiovascular Wellness.

Getting yourself moving sounds like an easy step, but for someone who is beginning their wellness journey for the first time, or someone who is starting to work out again after some time off, it can be really daunting.

Try Different Things The first place a beginner heads to when they walk in the door is the treadmill. Keep in mind that there are a lot of different things you can try when getting started, but overall the best place for anyone new to the gym is the place that makes you feel comfortable, safe, and secure.  I’m a fitness professional, and the idea of hanging out on a treadmill for an hour sounds absolutely dreadful to me.  The key to finding a successful cardiovascular program is to change it up and find something that you like to do.  The treadmill might be your favorite place in the gym, others will find the elliptical, track, or bike your happy place.  If you want to try something and don’t know how or are intimidated by it, please ask us!  There are staff working in the weight room at all of our facilities and as active people, we would much rather talk to and help our members than sit at a desk!

Not Everyone is Built to Run Every single one of us is different. Our body’s physiology and genetic code plays a great deal into what our optimal style of workout is.  There are different muscle fibres in each of us that will make certain styles of physical activity easier than others.  If you absolutely dread long distances, try inserting some higher intensity intervals into your workout.  An example of this is to run a lap, do a set of jumping jacks, running stairs, or jump rope etc… in-between resistance training (weight lifting) sets.  So of you don’t like to run, don’t stress! There’s always something else to try!

Find Your Target Heart Rate Zone, and Stay Within It! An individual’s target heart rate zone (THRZ) is based on age.  The easiest way to figure out your THRZ is with this basic equation: 220-(age)= Heart Rate Max (HRM)  This is a number that we should aim to never surpass when doing cardiovascular activity.  Multiply that number by .6 and you will get 60% of your HRM.  Multiply that first number again by .8 to find 80% HRM.  During your cardiovascular workout, you would want to monitor your heart rate and keep it between 60% and 80% of your HRM For example, if you were 25 years old, your math would look like this:

  • 220 – 25 = 195 beats per minute (BPM) as your Heart Rate Max
  • 195 x .6 = 117 BPM
  • 195 x .8 = 156 BPM

This would mean that you want your heart rate somewhere in between 117 and 156 BPM during your cardiovascular workout.

Other Options Hiking groups, team sports or group fitness classes are an amazing way to sneak in a little cardio without even noticing it! It’s fun, it’s interactive, and you can meet new people who are living a healthy balanced life to help keep you on track. Here at the YMCA there are numerous different options to get involved in both aspects.  There are registered and drop-in group fitness classes offered at every branch in the city. We also offer climbing wall classes, swim and aquatic fitness classes, as well as some sport options.  These can differ from branch to branch, so check what is offered at your home branch. A lot of towns and cities have different recreational organizations to help people get involved with team sports as well. In Calgary, a great resource to check out the Calgary Sport and Social Club.  You can join a sport by registering a full team, partial team, or an as individual to make up a full team.

Build the Habit If you miss a day, don’t get discouraged! It’s all about putting one foot in front of the other, and sometimes a stumble will happen.  This is where you need to pick yourself up, dust off those hands and take another step.  Think to yourself the number twenty one. 21. XXI.  It takes twenty one days to build a habit.  Twenty one days to notice a real difference in your physiology. Twenty one days.  Keep putting one foot in front of the other and you’ll hit your stride.  You’ve got this.

Happy Trails!


Spring Demo Days at the Saddletowne YMCA

demo

You’ve sprung ahead one hour and your winter jacket is hanging in the back of the closet, unused.  Spring is coming!

Get a head start on the new season by trying out one of the Saddletowne YMCA’s Adult Fitness classes.  March 28th through April 3rd, we will be offering FREE demo classes showcasing martial arts, group fitness, dance and more.  Click here for a complete schedule- we’ll see you then!


Exercise Class Try Outs #2: The Worx

I’ve decided to do something a little bit out of my comfort zone – Try out different fitness classes offered at YMCA Calgary locations.

I will document my experience in each new class here on the YMCA Calgary blog.

The Worx

I decided to try this group fitness class simply because I walked past it one day and it looked like fun. The class is described as:

Total body conditioning class combining circuit training, cardio & strength intervals, and agility drills; this class also focuses on core stabilization and balance.

It was fun! I’m sure I’ll be sore tomorrow, but a good sore I assure you.

The Worx is a large group fitness class where you simply follow what the instructor does. Cathi at Eau Claire called out instructions and encouragement as we did some cardio and free weights.

We had music going as we stepped and squatted at our steppers, and did bicep curls, punches, shoulder presses, and tricep dips with free weights.

It was energetic and tiring. Lots of reps and constant movement make for an all-around whole body workout.

As a first-timer I was a little scared, but it was easy to follow along and Cathi gave us lots of little breaks to rest our muscles and get a sip of water. She also demonstrated variations of the movements for those wanting the easier version or the tougher one.

The Worx was definitely a little bit of everything. I’m glad I went…we’ll see how glad my muscles are tomorrow.

Fitness class


Exercise Class Try Outs #1: Yoga

I’ve decided to do something a little bit out of my comfort zone – Try out different fitness classes offered at YMCA Calgary locations.

I will document my experience in each new class here on the YMCA Calgary blog.

Group yoga class

Yoga – Passive

I was invited to participate in a lunchtime yoga class. The program guide describes it as:

Tune in to your true self and find peace and belonging within. This yoga class will guide you through slow poses, breath work and meditation in a serene atmosphere intended to create calm, restore energy and promote healing in mind, body and spirit.

I was a little hesitant. I’ve never taken a real yoga class before. I’ve done yoga at home with friends following a video, I’ve done yoga-like classes at the dance studio I danced at when I was younger, but never a real yoga class.

Thankfully, my coworkers who invited me to come along were very welcoming and even set out a mat for me while I changed.

The instructor was very welcoming, came over and introduced herself. The other participants in the class smiled or said hello, or just focused on their breathing and relaxation while lying on their mats waiting for the class to start.

Yoga-passive is a slow moving class focused on breathing. I found it easy to follow along. The instructor demonstrated each pose or movement while describing it in a soft voice. I felt both relaxed and invigorated during this class. I felt like I got a workout but didn’t feel tired like I had just gone running or weightlifting.

Some of the poses were easy for me. Others were more difficult. But looking around the room I did not feel out of place – everyone else was good at some poses and not so good at others.

I’ll be honest though – yoga, even passive yoga – is still a workout.

I was sore for a couple of days after this class. The workout comes from moving and lifting your bodyweight in poses like downward dog.

I think I’ll continue with yoga – I like that it is a stress-reliever, a relaxation, and a workout all at the same time.

Check out this infographic to find out more about the benefits of yoga.


Small Group Training comes to the Eau Claire Y!

  • Need a new challenge or like a bit of the ‘unknown’ thrown in to your workouts?
  • Class schedule doesn’t suit your timetable or you need a bit more flexibility built in?
  • Want to try personal training but it’s just out of reach?

YMCA Eau Claire is excited to launch a new way to get fit with the introduction of Small Group Training.

What is it?
Small Group Training (SGT) offers a dynamic, trainer-driven workout that is scalable to all fitness levels. Your workout could include free weights, sprints, kettlebells – whatever your trainer feels inspired by – plus always a ton of core work. And because of the guaranteed small class size you will receive all the hands-on expert guidance that you need to be safe and effective. If you already know what you’re doing, jump straight in to the workout and compete against yourself! It will be a fresh workout each time with progressions built in for regular participants.

How does it work?
Simply purchase a single or multi-visit punchcard from member services then turn up to any of the advertised times. There’s no need to register or sign up in advance. If you want to bring a friend they just take a punch from your card. If you’re feeling generous or trying to encourage a colleague/loved one to get more active, give them a card as a gift. They are fully transferrable and start from just $18 per class for members and $24 for non-members.

Where are the classes held?
All sessions will commence in the Functional Training Zone on the 4th floor. They may then lead to other parts of the facility or even outside (can you say Crescent Heights stairs?!).

Who is this for?
Everybody! All workouts will be scalable to challenge the beginner through to the advanced participant. If it’s your first class just let your trainer know so they can set you on the right course and make sure you receive the right amount of attention.

When does it run?
Small Group Training will run year-round, there will be no fixed start or end date. There will always be a selection of times available across the week which will be listed on the website and in the branch. If none of the listed times suit your schedule, find 3 friends and we’ll create a group just for you! Classes are capped at 8 participants per session so make sure you arrive on time to secure your place.

Why SGT? Why now?
Why not?! If you’re unsure if it’s for you, observe a class, chat with the trainer before/afterwards or jump in for a single session and see how you go – the worst that could happen is you get a great workout, the best is that you make some new friends!

Where do I start?
Come to our LAUNCH EVENT on Open Y Day – Sunday 18 August for FREE introductory workouts @ 0930, 1100 and 1230. Regular classes begin Monday 19 August at these times:

Mon Tues Wed Thurs Fri Sat Sun
0800 0800 0900 0800 0900
2000 1500 1300

Any other questions can be answered by our member services staff, personal trainers or you can contact me directly on the email address below.

See you out there!

Geoff Starling
Strength & Conditioning Director
Eau Claire YMCA
gstarlin@calgary.ymca.ca

 


Shawnessy Volunteer Recruitment – June 2013

Areas Actively Recruiting Volunteers
Shawnessy YMCA – June 2013

~Babysitting
~Community Programs – LINC
~Group Fitness Instructors
~Weight Room

Areas that your YMCA flourishes with the help of volunteers:
Aquatics
Babysitting
Childcare
Climbing Wall
Community Programs
Group Fitness Instructors
Membership Services
Laundry Services
Preschool Programming
Teen Night Monitors
Triathlon
Weight Room
Youth Sports & Programming


Free Demo – Boxer’s Workout

Workout like a CHAMP! Experience specialized boxing techniques and learn specific skills to gain strength and agility while getting a full body workout.
Get a taste of key boxing principles such as shadow boxing, circuit training and skipping, using various equipment.  FREE demo class Tuesday, March 26 6:45-7:45pm.


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