Tag Archives: yoga

Active Exercise Recovery

You train hard and recovery is an important part of that program.  Recovery is important for many reasons.  Recovery allows the body time to adapt to a workout program.  It allows time for the body to repair tissue that has been damaged working out as well as replenishing depleted energy stores.  It also allows the body the rest required to keep from over training and eventually burning out.

Active recovery really means a day off – from your program.  That means that you take a day to live your life actively or doing a workout that is less intense.  This could be walking the dog, enjoying a yoga class, going for a swim or bike ride, hiking, stretching, or even grabbing a foam roller for some much needed self-myofascial release (SMR).

Rest and relaxation refers to the down time away from training altogether, allowing the body the needed time to do those tissue repairs, strengthen, and replenish.

 


Defining Your Wellness

There are a lot of words and phrases in the fitness world that can be confusing to even a seasoned gym-goer. I’m hoping to take some of the mystery out of your workout, and define some terms and equipment that can trip us up.

Sets – The number of cycles of repetitions of an exercise performed.

Repetitions (reps) – the number or times an exercise is executed in one set.

BOSU – Blue half ball with a rubber dome and hard black bottom.  BOSU means BOth Sides Up, meaning you can exercise and do balance work on it dome up and dome down.

TRX – A portable suspension training system that leverages gravity and body weight.  Traditionally black and yellow.

Fusion – Fusion Fitness refers to a blend of two forms of exercise.  Most commonly we see it as a blend of Yoga and Pilates.

Plyometric – also known as “jump training” or “plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).

HIIT Training – High Intensity Interval Training.  HIIT mixes traditional strength exercise with high intensity cardiovascular intervals and plyometric exercises


How Parenting Changed Everything

Once upon a time, I was busy.  I worked full time, participated in not one, not two, but three team sports.  I walked the dog, I cooked, I cleaned, I did the laundry and grocery shopped, I prepped meals for days in advance, I did it all! I was Superwoman and conquering the world.  And then it happened, I had a kid.

Once my daughter came along, the entire world as I knew it changed.  At the beginning it’s all about the physical world around you.  You’re no longer working and are suddenly up two, three, four times a night to feed this screaming little “bundle of joy”.  You’re tired, you eat anything that’s easy to grab with one hand, and you watch horrible daytime TV without even realizing you’re doing it.  What you may not see immediately is that your emotional world has completely shifted as well.  You’ve put this new tiny person before yourself.  Baby always eats first, sometimes two and three feedings go by before you even have time to drink your cold decaffeinated coffee.  The fur-baby that was rapidly demoted to dog waits to go outside as patiently as she can, and when you stop long enough to notice what smells, you realize you haven’t had a shower in three days.  Myself, I’d stopped working out regularly, ate fast, prepackaged and processed foods, and didn’t sleep nearly enough to get as much cleaning, laundry, etc… done in a day as I could.

Of course it gets better, but the theme stays the same unless you acknowledge and change it.  The kid(s) is always going to be number one now, but part of making sure that you’re being the best parent you can be is to take care of yourself.  That looks different in each of our individual lives.  I chose to return to work on a part-time basis and I’m lucky that this was an option with my employer.  Of course there are days where I’d do anything to be in a quiet office with a Starbucks, but overall I feel like I have found my balance.

My balance looks like this: I’m a full time parent with a little bit of help.  We don’t have family living close by for assistance, so YMCA Child Minding sees my daughter twice a week.  This allows me to get in two solid gym workouts a week, all my other workouts happen at home – that’s my “me” time.  She participates in activities twice a week, and I try to schedule those on days where I’m already at the YMCA to give us some free time other days.  We camp, hike, and bike as a family so she sees an active family lifestyle every day.  Although she’s still pretty small (just two), I let her cook with me.  I feel like this teaches her that we cook healthy meals together at home.  I work three to four evenings when my husband gets home from work which allows me to still have time to be me instead of Mommy.  I’m able to utilize my education and to socialize with adults and not have the conversation turn into whatever the heck Curious George got himself into that morning.  I also let perfection go, I no longer live in a pristine house – it’s messy (not dirty!) and cluttered with toys.  Now my home is filled with love and laughter, so that’s a trade off I accept happily.

What do you miss? What is it that you slowly gave up but didn’t even realize until now?  What are you going to take time to do for you and only you?

Whatever your situation is, I’m here to tell you that you need, and I mean NEED to take that time for yourself.  Life is really busy if you let it be, and finding balance is an absolute essential to having your life be a happy one.


Pre and Post-Natal Classes at Eau Claire YMCA

Whether you’re expecting a little bundle of joy or your baby is already here, pre and post-natal classes offer an exciting way to stay in shape and interact with your child.

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.

 

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.

 

Pre-Natal Yoga 
Saturday | 9:00-10:15am
Barcode: 102097
M$102 NM$135

Post-Natal Fitness
Saturday | 10:00-11:45am
Barcode: 102098
M$102 NM$135

Pre&Postnatal


Exciting New Programs at Eau Claire

Exciting New Programs at Eau Claire!

 

Are you looking for exciting new ways to get your child involved at the Y? We have so many options to choose from. Check out some of our new opportunities!

 

Preschool

Cookie Monsters | Mon 2:00-3:00pm | Jan 8-March 24 | M $121 | NM $143 | Code: 101888

Let your children express themselves through food preparation and selection, nutrition and cooking. They will learn, create and explore using quick, easy recipes. The best part is they get to eat what they make!  Child must be toilet trained to attend this class.

 

family yoga_22007539Parent & Tot Yoga | Thurs 9:30-10:15am | Jan 15-March 19 | M $85 | NM $127 | Code: 101891

family yoga_22007539Discover with your toddler the joys of yoga through dance, play and stories. Introducing from an early age the ideas of breath and relaxation, this class will interwove these concepts through different journeys.

 

 

 

Youth

Culinary Kids | Wed 6:00-7:00pm | Jan 14-Feb 18| M $72 | NM $90 | Code: 101889

Allow your child the opportunity to explore the art of cooking! They will learn to create their own nutritious snacks and meals using quick, easy recipes. The best part is they get to eat what they make! We will cover basic kitchen and appliance safety, knife skills, measuring, mixing and adapting recipes to different ingredients.

 

Art in the City | Thurs 5:30-6:30pm | Jan 8-March 19 | M $110 | NM $154 | Code: 101937drawingboy_104716181

Are you looking for a creative way to spend your time? Are you interested in expressing yourself through art? Our youth arts and crafts programs provide you with opportunities to explore and discover your inner artist. We will use many different media and supplies to give opportunities to experience something new!


Women’s Only Fitness Classes at Saddletowne YMCA

Calling all ladies! How about some time out with the girls to be healthy and have fun in a supportive, female environment?

Saddletowne YMCA offers 9 different types of fitness classes for women only:

Belly Dance Level 1 & 2
Bellyfit®
Bellyfit Sage
Post-Natal Fitness
Prenatal Aquatic Fitness
Prenatal Fitness
Prenatal Yoga
Women’s Resistance Training
Yoga for Women

Read below for class descriptions, times & course codes:

Belly Dance Level 1 & 2 Combo
Explore the cultural and artistic components of Belly Dance by focusing on Egyptian styles, learning about music through interpretation, and choreography. This is for women who really want to dig deep into the technique and style of Belly Dance, and get personal feedback from an experienced instructor. This class combines levels 1 & 2 offering beginner progressions as well as more advanced options for returning students.
Mondays starting January 5th
6:30-7:30pm (Barcode 95525)

Bellyfit®
Bellyfit offers a full workout utilizing elements of dance, yoga and pilates. If you want a class where you can dance, sweat, breathe, and liberate yourself from the daily grind then Bellyfit is the class for you! The cardio dance portion of Bellyfit incorporates movements from belly dance, East Indian, Bollywood and African dance. The core and stretch portions are inspired by yoga and pilates.  Bellyfit is one hour of continuous movement flow without pauses in the music. Each movement in the cardio segments is broken down to give students time to get into the rhythm before moving on to the next section. There are also different layers of movement and levels of intensity, so it is up to the student how she wants to use these levels and layers to produce the intensity she desires. Bellyfit will inspire you laugh, smile, glow and feel genuinely good about yourself afterwards.
Wednesdays starting January 7th
5:30-6:30pm (Barcode 96572)

Bellyfit Sage™
From the creators of Bellyfit® comes a brand new low impact format designed for wise and mature or recovering bodies. Combining inspiration from Fitness, Belly Dance, Hula Dance, Yoga and Meditation, Bellyfit Sage is a mindful and gentle yet powerful class. Move your body with sensuality, ease and grace, and then let build stamina and serenity with a balance, core and stretch sequence using the support of a chair. Set to world-fusion music that will uplift your heart and spirit. Come join a community of women and celebrate the vibrancy and wisdom of your inner Sage!
Mondays starting January 19th
10:30-11:30am (Barcode 96573)

Post-Natal Fitness
Bring your baby to this fitness class for Moms. The class will incorporate cardio, resistance, core and stretching exercises appropriate for post-natal women. Babies aged 2-12 months are welcome. Post-natal women may attend with or without baby.
Mondays starting January 5th
12:00-1:00pm (Barcode 95680)
Thursdays starting January 8th
9:30-10:30am (Barcode 96949)

Prenatal Aquatic Fitness
Experience the benefits and relief of weightlessness in this refreshing deep water workout designed specifically with the needs of pregnant women in mind. This class will help strengthen upper body, lower body and core muscles without the impact of land-based exercise. Participants must bring a Par Med X for Pregnancy Form signed by their doctor/midwife indicating that they have clearance to participate. Participants should feel comfortable in deep water with the assistance of a flotation device.
Wednesdays starting January 7th
6:00-6:45pm (Barcode 96566)

Prenatal Fitness
Experience a fit pregnancy and meet other moms-to-be in this fun fitness class designed with the unique needs of pregnant women in mind. Pre Natal Fitness will incorporate cardio, resistance, core and stretching exercises suitable for pregnant women of all fitness levels.
Mondays starting January 5th
6:00-6:45pm (Barcode 96566)

Prenatal Yoga
Experience Hatha yoga to help with a healthy pregnancy, delivery and recovery.  This course will guide you through slow poses, breath work and relaxation techniques in a serene atmosphere to support your mind, body and spirit throughout your pregnancy.
Tuesdays starting January 6th
7:15-8:15pm (Barcode 96561)

Women’s Resistance Training
Learn all about the benefits of resistance training (training with weights) for women including how it can help you lose weight, reduce pain and improve physical function. In this class you will learn proper weight training form and technique with a variety of equipment types and without the intimidation factor of trying to figure things out on your own!
Mondays & Wednesdays starting January 5th
9:30-10:30am (Barcode 96945)
1:15-2:15pm (Barcode 96946)
Tuesdays starting January 6th
1:15-2:15pm (Barcode 96950)

Yoga for Women
Strengthen, lengthen, balance and release in this active yoga class for women only that will guide you to find strength, flexibility and calm from within. Release your stress and tension and leave feeling radiant, refreshed and ready for life!
Tuesdays starting January 6th
5:15-6:15pm (Barcode 96555)

 


YSurvive is Coming in February

IMG_0111 IMG_0114

Keep your motivation going after the New Year with some friendly and healthy competition.

Yes YSurvive is back for its sixth year! This is a great way to meet new people, try new activities, shake up your routine and stick with fitness goals.

All YMCA Calgary members, volunteers and staff are welcome to join this fun event. Just stop by Member Services to register, get your t-shirt and be placed on a tribe with a captain. The tribe that earns the MOST points during the competition wins bragging rights and special recognition on the YSurvive Cup!

To earn points you can run, swim, lift weights, climb, shoot basketball, play badminton or participate in yoga and fitness classes. There will also be special challenges, themes and prizes!

Don’t miss out on all the fun! Registration starts in January and the competition runs February 2 through March 9. Watch for details in displays at all locations.


FREE Demo Classes at the Saddletowne YMCA

Get Your Move On! Here are a dozen & 1 ways to do it! Attend a free demo class and enter to win a FREE registered class! One ballot provided for each demo class attended. Must attend the full class. Draw will occur on December 24, 2014 at 12:00pm. Winner will be contacted by phone or email.

 

Saturday, December 13

Pilates Level 1 – 8:00-9:00am – Studio B – Jacqui

Self Defense – 9:30-10:30am – MP1 – Geri

Sunday, December 14

Fitness Kickboxing – 6:30-7:30pm – Studio B – Diane

Monday, December 15

Belly Dance – 6:30-7:30pm – Studio B – Serena

AquaBootcamp – 7:00-7:45pm – Pool – Kristin

Tuesday, December 16

Active Yoga – 5:15-6:15pm – Studio B – Agatha

TRX – 6:30-7:30pm – Studio B – Agatha

Wednesday, December 17

Bellyfit® – 5:30-6:30pm – Studio B – Serena

Active Yoga – 6:00-7:00pm – Studio A – Agatha

Metabolic Conditioning – 7:15-8pm – Studio A – Agatha

Thursday, December 18

Hard Core – 6:00-7:00pm – Studio B – Agatha

Kettlebell Bootcamp – 6:30-7:30pm – MP1 – Jacqui

Monday, December 22

Women’s Resistance – 9:30-10:30am – Studio B – Kaia

Bellyfit SAGE™ – 10:30-11:30am – Studio A – Serena


Camp Chief Hector Yoga Retreat

This retreat will accommodate students new to yoga as well as those with a background in yoga. Our goal for the weekend is to be in this wonderful mountain location, spending time experiencing our body, breath and mind. Our instructors will help you develop a balanced practice that will serve you well in all aspects of your life. There will also be time to explore the site. Shared accommodations and meals are included.


Camp Chief Hector Yoga Retreat Nov 21 – 23

Join us at the Camp Chief Hector YMCA for an inspiring yoga focused weekend. This Yoga Retreat will accommodate students new to yoga as well as those with a background in yoga. Our goal for the weekend is to be in this wonderful mountain location, spending time experiencing our body, breath and mind. Our instructors will help you develop a balanced practice that will serve you well in all aspects of your life. They will provide adjustments in your poses if you wish.  There will also be time to explore the incredible site. Shared accommodations and meals are included.

Yoga Retreat | Fall 2014

  • November 21 at 5pm – November 23 at 2pm
  • Cost $290
  • Phone our city registration office to register at 403-269-6156 or 1-866-430-9622.

To read more about the instructors and to see the weekend’s schedule, click here.

2014 Fall Yoga Retreat Evite


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