Tag Archives: tips

Let’s Get Back on Track!

Stampede week is over, now what?

Stampede is a great time to get out and have a blast. The grounds are full of games, rides and best of all, tasty treats! With all the festivities and free pancake breakfasts, it can be hard to stick to a healthy diet, but that’s ok, it happens to the best of us 🙂

Now that Stampede is in the books for another year, it’s time to get back on track and start up on some healthy habits! Getting back on track doesn’t have to be overwhelming, just try to include small changes to your daily routine.

 

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10 Ways to get back on track today

 

Try these 10 easy tips for finding a healthy balance in your daily routine:

-Try a short workout. It doesn’t have to be a long intense workout, even starting off with a 5-10 min workout is a good way to get back in the groove!

-Discover a new recipe. Try a new healthy recipe and enjoy a home cooked meal at home. Making your own food is often healthier and tastier than eating out.

-Drink plenty of water. Try to get the recommended 8 cups a day to see a difference!

-Track what you eat. It’s easy not to think about what you’re eating, but keep track of it and at the end of the day you’ll be able to see where you can make some improvements!

-Find a workout friend. Everything is more fun with a friend, even exercise! Working out with a friend keeps you motivated and pushes you to go further.

-Go for a walk. Every little step helps, especially when you work in an office where you sit for long stretches. It’s summer, so a walk in the park is always a nice way to spend your lunch.

-Stock your fridge with healthy food. If you fill your fridge and cupboards with healthy and delicious foods, you won’t be tempted to eat out.

-Do some yard work. Working in your garden or mowing the lawn is an easy way to burn calories and get some sunshine!

-Ride your bike. A bike ride can be as relaxing or invigorating as you want it to be. It’s a great low impact exercise and Calgary has tons of beautiful paths to ride and explore.

-Eat breakfast at home. Starting the day off right with a tasty and healthy breakfast can set the tone for your day. Try preparing something the night before to save you some time in your morning routine.

 

Take small steps at first, and build on them every day. Before you know it, you’ll be back on the track to a healthier you!

 


Healthy Eating: Practical Tips, Tricks & Answers to Your Questions

On Wednesday, May 13 from 6-8pm Saddletowne YMCA will host a workshop called Fundamentals of Healthy Eating.

This workshop will offer very practical information with ideas, strategies and recipes that you can take home and put to use right away. Our presenter Cheryl Strachan, a registered dietitian, offers a very down to earth perspective that covers not only the ‘what & why’ but the ‘how’ of creating healthy eating habits with plenty of examples along the way and answers to all of the commonly asked questions & concerns.

Click this link to sneak-a-peak:

http://www.sweetspotnutrition.ca/ymca-workshop-05-13-15/

Register early by calling 403-237-2393 and quoting course# 102733.

Wednesday, May 13, 2015 | 6-8pm
Saddletowne YMCA, Studio A
Members/Staff/Volunteers: $10
NonMembers: $15
Course#: 102733

 


Cost of Clean Eating

Written by Cassidy Sherrington, Shawnessy YMCA

Reaching for a bag of cookies appears to be a cheap and tasty option rather than fresh produce in the moment however in the long run fresh and nutritious options are the better choice.  If the produce or fresh meat section is new to you it can take some time and effort to understand your savings.

Start by pre-planning out your menu for the week. This way you can see which items are going to be used numerous times throughout the week and purchase them in bulk.  For example, chicken is a very popular and familiar protein choice, if you notice you are going to use it on numerous evenings buy a case from Safeway instead of single packs. Items you only need a small amount of you can purchase tablespoons to cups from the bulk bin.

Wholesome foods keep you fueled longer. Indulge on McDonalds for lunch and you will be hungry within an hour stopping off at Tim Horton’s and digging for your wallet again, have a nutritious and balanced meal for lunch and you will be full and energetic for hours.

Worried about wasting food when you cook a big batch of something? Use your freezer, not only do you save food but you are also prepped for those days you find yourself running out and want to opt for something unhealthy you can grab it and go. You can also utilize your freezer by purchasing meat and fruits that are on sale.

Organic and nutritional baking supplies may look intimidating at first however a bag of whole wheat flour or extra virgin olive oil can last you for months. By having supplies on hand you will also be more inclined to make items such as pie crust or muffins from scratch which is cost effective and has a much higher nutritional value.

Healthcare Costs=Thousands

Price of Eating Clean=Priceless


Summer Nutrition

As summer season sneaks upon us there are endless nutritious options to choose from. This is the best time of year for all colors of the rainbow of fresh fruit and vegetables!

Tips and Tricks

Visit the Farmers Market: They have a ton of in season fresh summer fruit (peaches, nectarines, plums, cherries) and home grown vegetables (spinach, lettuce, tomatoes, cucumbers). You will find a little trip to the farmers market may inspire you to try something new and because most of the selection is fresh and local you can avoid a large amount of additives and sodium!

Barbeque Fresh Fruit for Dessert: Pineapples, peaches and apricots are among the many fruits that are delicious items to grill; all you need to do is sprinkle a little bit of olive oil and place on the grill for a few minutes. The taste is rich and fulfilling while being nutritious. If you would like to indulge you can add a scoop of frozen yogurt or ice cream on top.

Hydrate: Summer is one of the most important times of year to make sure you have water before, during and after exercise as well as throughout your day. The body thrives on two liters of water per day to function at its optimal capability. If you wait until becoming thirsty you’ve waited too long. Thirst is an indicator that the body is dehydrated so make sure to be drinking water throughout your entire day. If you struggle with remembering, try labeling your water bottle to indicate target levels for consumption throughout the day or set your phone alarm to remind you every hour.

Engage in Food Prep: With longer sunny days most people want to spend the maximal amount of time outdoors and don’t want to think about cooking. Spend one afternoon each week in your kitchen prepping items, marinating and planning your weekly menu to make food prep more efficient. In the end, you’ll be able to grab and go without compromising nutrition.

Most off all enjoy your savory moments!

Cassidy Sherrington
Strength and Conditioning Director
YMCA Calgary
, Shawnessy


2013 Healthy Living Inspiration

“The more time you spend contemplating what you should have done… You lose valuable time planning what you can and will do.” Lil Wayne

Wondering where to find inspiration for health? Who should you ask about fitness & wellness? How do you keep going moving down the road to healthy living? The answer is one fast click away.

Follow YMCA Calgary on Facebook for:

  • Fitness tips
  • Motivational strategies & quotes
  • Healthy living advice
  • Nutritional suggestions
  • Creating a happy, healthy family
  • What’s happening at YMCA
  • Connecting & belonging
  • A little YMCA humor

Also… More health & wellness tips and tricks by YMCA Calgary on:

Following YMCA Calgary online provides just another way you can connect with others, build meaningful & positive relationships and become part of a like-minded healthy & supportive community.


Best Fitness Tips

We’ve compiled this list of great fitness tips from around the web to help you get going with your 2013 health & wellness goals.

Remember YMCA is here to give you a hand reaching health & wellness goals. We offer all sorts of services and programs to help keep you on track. Here are a just few:

  • FitLinxx. FitLinxx is a computerized tracking system connected to our cardiovascular equipment as well as a carefully selected group of our resistant training equipment. The system adds an extraordinary ‘intelligent’ dimension to the workout experience—exercise machines are networked into a central database, providing exercisers and staff access to a wealth of information on individual progress and a unique set of motivational tools.
  • Coach Approach. FREE one-on-one meetings with a YMCA wellness coach – INCLUDED with every adult membership.
  • Personal Trainers. YMCA Strength and Conditioning staff provide personal training to help participants start an exercise program and work towards acheiving fitness goals.
  • Massage. Eau Claire YMCA offers massage services by appointment only. Benefits professional massage can provide: Reduced stress and improved sleep patterns, relaxation of muscles and improved circulation, chronic pain relief and enhanced range of motion and muscle flexibility (injury prevention).

Best Fitness Tips

We’ve compiled this list of great fitness tips from around the web to help you get going with your 2013 health & wellness goals.

Remember YMCA is here to give you a hand reaching health & wellness goals. We offer all sorts of services and programs to help keep you on track. Here are a just few:

  • FitLinxx. FitLinxx is a computerized tracking system connected to our cardiovascular equipment as well as a carefully selected group of our resistant training equipment. The system adds an extraordinary ‘intelligent’ dimension to the workout experience—exercise machines are networked into a central database, providing exercisers and staff access to a wealth of information on individual progress and a unique set of motivational tools.
  • Coach Approach. FREE one-on-one meetings with a YMCA wellness coach – INCLUDED with every adult membership.
  • Personal Trainers. YMCA Strength and Conditioning staff provide personal training to help participants start an exercise program and work towards acheiving fitness goals.
  • Massage. Eau Claire YMCA offers massage services by appointment only. Benefits professional massage can provide: Reduced stress and improved sleep patterns, relaxation of muscles and improved circulation, chronic pain relief and enhanced range of motion and muscle flexibility (injury prevention).

Nutrition Tips – November 2012

WATER! It’s often overlooked but absolutely imperative to good health and excellent function in the gym or outside.

Your body is made up of up to 75% water, depending on how much body fat you carry. Here are just a few of the reasons you should up that intake on a daily basis:

  • Regulating body temperature
  • Carrying nutrients and oxygen to cells
  • Protecting body organs and tissues
  • Lubricating joints
  • Helping dissolve minerals and other nutrients to make them accessible to the body
  • Moistening tissues for your mouth, eyes, and nose
  • Flushing out waste products

Our bodies require about 2 liters per day just for optimal body function as per the list above. Additional fluids are needed if you are active or if the weather is hot. If you attend fitness classes like hot yoga the water intake requirement goes up yet again.

Most people are dehydrated and often will mistake that dehydration for hunger. The next time you think you’re hungry have a tall glass of water and wait ten minutes! Symptoms of dehydration can also include dizziness, cramps, fatigue and can cause urine to turn a dark yellow or brownish colour.

Make sure you are drinking at least 2 liters of water daily in addition to the fluids you get from your food. This will help your body function at its best!

See previous editions of Nutrition Tips.


Nutrition Tips: September 2012

This month we will veer into the concept of planning your food intake and knowing what foods are difficult to manage, commonly known as “trigger” foods.

It’s important to have rules that are simple yet specific – if it isn’t part of your structure you don’t eat it. Only a few foods will be totally out of bounds for most individuals. Develop an intuitive sense of how much you need to be satisfied.

Choosing what to eat is as important as picking how much. Protein is the most important nutrient for satiety and high fiber foods are imperative.  What is satisfying for one individual will not be the same for the next person so it’s important to know what works for your body.

Pointers:

  • Understand what triggers overeating and planning accordingly. This gives you a much better chance of taking control over the process.
  • The neural pathways in your brain are not easily wiped out. They can, however, be managed!
  • Always be mindful! Stay alert to emotional stressors. If you start reaching for a food that you did not plan, ask yourself “Will eating help me truly deal with this feeling?” You may find that most of the time it won’t.  Learn to wait 10 minutes before eating something when emotions run high.
  • Exercise is one of the best substitutes for the kind of reward we get from highly palatable foods. It helps you achieve a long term sense of well-being.
  • Make a list of “trigger” foods. Know what situations provoke you.
  • Refuse everything you cannot control. Stay away from restaurants with high sugar/fat/salt meals.
  • Awareness trumps habit until such a time as the habits are healthy ones.
  • Remember, if you buy it you have already made a commitment to eat it.

See previous editions of Nutrition Tips.


Ideas for Staying Active at a Desk

For many people, a day at work means a day sitting at a desk. Sitting for long periods of time can cause bad posture, discomfort, numbness. Holding the body upright also increases tension and sore muscles and joints.

Find a Good Chair

A good chair can do wonders. Your shoulders should not be slouched, your back should be straight and the top of your computer screen should be level with your eyes. If you cannot work without looking up or down, then you need to adjust the height of your screen. Feet should be flat on the floor.

Stretching Exercises

Every so often, make sure you stretch your arms, legs, neck and torso while sitting. This will help prevent you from feeling stiff.

This article by Work Awesome has some great stretching and exercises to do while sitting.

Stand up Take a Walk

Continuous blood circulation in your body will keep it from discomfort or from getting too strained. If you can, take longer breaks such as a short walk outside and get some fresh air. Don’t forget to use the stairs.

Give your Eyes a Break.

Looking at a computer screen all day can also strain your eyes. Give your eyes a break by looking around the room every so often. If you’re lucky enough to work near a window, even better! This can help lower the chance of eye irritation and headaches. Another technique is to rub your hands together, then place your cupped hands over your eyes.

Convert to a Standing Desk

If your work allows it, a standing desk could help keep your body active. This article by Smarterware explains the benefits of a standing desk.

Other tips to keep your body moving throughout the day:

  • Park farther away.
  • Stand up and walk to the file cabinet instead of rolling your chair.
  • Don’t email but rather walk over and talk to a coworker.
  • Take the scenic route to the bathroom.
  • During lunch, go outside and take a long walk.

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