My30

Make it a fun habit

Michelle — Mon, 14 May 2012 20:00:26 +0000

Exercise isn’t easy. Sticking to it can be even harder. Try this to help you get started. Several times each week, spend a little more energy while moving. Try to engage in vigorous activities at least three times each week for 20 consecutive minutes. Don’t worry if five or ten minutes leaves you feeling wiped out at first. Small steps will get you there, so don’t overdo it. When the play stops feeling good, take a break. Click here for three easy ways to build this healthy habit.

Good for you. Good for your wallet!

Michelle — Thu, 03 May 2012 10:42:59 +0000

We know that starting a healthier lifestyle isn’t always easy – and it can take 30 to 40 times of doing something over and over to make it a habit. At the Y, we’re committed to helping you. So for the first time ever, new members who “stick to it” will get money back.

Join the Y by May 12 and check in at the Y at least 12 times each month in May, June and July. When you reach that goal, you’ll get a joining fee credit – up to $100. Use our YOUR Calculator to see how much you could be rewarded!

If you are a current member, tell everyone you know! If they join the Y and tell us you referred them, we say “thank you” with a free month of membership for each friend who sticks to it.

New Year, New Beginnings

Sue Stemke — Thu, 29 Dec 2011 15:32:52 +0000

“This is my year to lose the weight and keep it off!” Does this sound like something you say every year? Weight loss is always on the top of our New Years Resolution lists. How can we work together to make this year different?

First, set a realistic goal. Setting goals well out of your reach will often lead you to feel overwhelmed. For example, say you want to lose 50 pounds this year. Challenging yourself to lose the weight in three months is unrealistic and may leave you frustrated when you do not obtain your goal. Feelings of “I cannot do this, it is too hard” set in and we revert back to old ways. How about if we change the scenario to a goal of a pound a week weight loss? No starvation diets, burning out at the gym or lack of energy. Creating a calorie deficit of 500 calories a day will lead to weight loss of a pound a week. For more details on how to do this and to discuss your nutrition goals, meet with a YMCA nutrition experts for advice and tips on getting started.

Second, create or join a support group. Weight loss is hard, so why do we continue to try and achieve our goals without support? Find a workout buddy to hold you accountable to your workouts, work with a trainer, and take advantage of the support groups available here at the Y.

Third, change your plate. So often when we plan our meals, they are centered on the meat. Challenge yourself to start planning your meals around vegetables. Make vegetables the centerpiece of your plate, and fill at least half of your plate with them. Fill the remaining quarters with a lean protein and a starch or starchy vegetable. For more information, check out www.myplate.gov or talk with one with a Y nutrition expert.

Fourth, move those muscles! The Center for Disease Control recommends at least 150 minutes a week of moderate-intensity physical activity per week. This breaks down to 30 minutes a day, five days per week. How can you get your 30 minutes in? The 30 minute recommendation can be broken down into at least 10 minute increments.

Here are a few ideas to get you started. Don’t forget to share your 30 with us. You could inspire others to join the movement!

Take the dog for a 15-minute walk in the morning and another after work.
Go for a brisk walk during your lunch hour instead of eating out.
Walk to work if you live within a mile or two
Ride your bike along with the kids for 30 minutes before or after dinner
Take the stairs instead of the elevator
Park in the furthest parking spot
Walk around the mall briskly before you begin to shop
Get off the bus a few stops before your destination and walk the rest of the way

Finally, celebrate your successes. Learn to reward yourself in a way other than food. Buy yourself a new pair of shoes or a new outfit (in a smaller size!). One idea is to set small goals in 5 or 10 pound increments and celebrate these successes. Reflect on what you have accomplished and how you feel. Reward yourself appropriately and keep working towards your nutrition and wellness goals!

I wish you all of the best for a happy and healthy 2012!

Sue Stemke, DTR
Registered Dietetic Technician
sstemke@firstcoastymca.org

Make Play a Priority and Your Family will Practice Healthy Living

Health — Fri, 23 Dec 2011 15:56:46 +0000

You don’t have to be an athlete or in love with exercise equipment to practice healthy living. In fact, when your family makes play a priority, you’ll probably find yourself having so much fun that you won’t even notice how active you are. Adding short periods of playful activity to your day helps provide you with the energy that you need to live a full and balanced life. It is also one of the keys to avoiding a variety of chronic conditions down the road, and what better way to spend time with your kids now?

Need ideas to get you moving? The Y’s Quick Start Kit is your answer.

Need a Little Inspiration?

Fitness — Fri, 23 Dec 2011 15:54:42 +0000

Need a little inspiration? Read how kids from the Newport-Mesa Family YMCA in California are staying active with a new set of wheels.

YMCA program encourages exercise, nutrition»

From Soothing to High Intensity, Group Exercise Classes will Inspire

admin — Fri, 23 Dec 2011 15:51:54 +0000

Group exercise classes range from the soothing calm of yoga and Pilates to the high intensity of aerobics and Y-Cycling! Attending a class with others who are motivated to get fit and have fun will inspire you to keep healthy and try something new every time you come into the Y.