Weight-Room etiquette is basically the same at every gym or club. At the YMCA we like to base our etiquette on four core values displayed prominently in every location across Calgary and Canada alike. Following the basic idea of these core values both personally and within the facility allows all members to show one another the kindness of these core values in our workout areas.
Honesty – Personal – Listen to your body and acknowledge what your limits are; push yourself to those limits. Hitting below won’t give you the results you desire, and above may lead to injury. Facility – There isn’t a sign-up for our cardio machines as there once was, but we do ask that members honor the 30-minute maximum during busy or peak times when someone could be waiting.
Caring – Personal – Care for yourself by eating well, sleeping well, and creating a wellness balance in your life. Facility – allow others to work-in between your sets. Working together can help build new relationships and friendships within our YMCA community.
Respect – Personal – Acknowledge that you are being the best version of yourself and stop comparing yourself to others. Cherish the uniqueness that is you! Facility – wipe down equipment after use, no one wants to use equipment that hasn’t been cleaned! The staff and volunteer team has a cleaning list that covers all equipment in the gym and we do our best to keep things are clean as possible for member use.
Responsibility – Personal – Hold yourself accountable, don’t blame external forces if you stumble. It happens to everyone; own it and move past it. Facility – Clean up after yourself; put weights away, cable attachments back to where they belong, and take pride in being part of our YMCA community.
The YMCA prides itself on delivering four core values in our every day engagements. As a member of the YMCA, we hope that you feel those core values every time you are in our facilities, as well as paying it forward to one another.
You wouldn’t attempt to drive your car when it has no fuel. You know better, and would make sure to put something in the tank before heading out even for a short trip around town, let along a long trip.
Food is our fuel, it’s our energy source that runs all of our body’s systems. So why do we continually see people trying to workout without enough fuel in the tank? It’s important to make sure that you have a little something to eat before your workout – always.
Round It Out – Plan a pre-workout snack to have a protein, carb, and a fruit or vegetable. Of course whatever you choose is going to depend on personal preferences, and any dietary restrictions you might have, but some of my favorite pre-workout dining includes milk, eggs, nut butters, cottage cheese, yogurt & granola. All items high in protein that will help you to feel more satisfied yet keeping it light. Morning-glory or Bran muffins, oatmeal with fruit or nuts, or high fiber cereals are all carbs that have whole or fuller grains to help you feel fuller without eating a large amount. Bananas and apples are my favorite go-to fruits to round it out. They are easy to take on the go, relatively mess-free and provide a decent amount of nutrients and fiber. Mixed melon, cucumber, and mixed berries are a fresh, light change as well. Making a smoothie to go is also a great way to incorporate more than one of these nutrient groups together in a tasty way. Try adding spinach for a high iron boost in a fruit/veg smoothie!
Did You Know? Cramping when running or swimming after eating a fuller meal is actually your body trying to digest that food. The blood that supplying your body’s intestinal tract gets redirected to your arms and legs, and the food “stalls” in your intestines.
Don’t let your car sputter out, just make sure you put premium in!
Due to heavy rainfall and the day’s forecast, Camp Riveredge and Aboriginal Camp Riveredge participants will be bussed to the Gray Family Eau Claire YMCA location. All pick-up/drop-off locations and times will remain the same.
Camp Riveredge participants that are dropped off at Camp Riveredge by parents/guardians, will be bussed to the Eau Claire location and will return to Camp Riveredge by bus.
Your camper can look forward to more camp fun at the Gray Family Eau Claire YMCA location (located 101 3 Street SW) where there is lots to keep them busy and active all day.
We’ve all heard of the dreaded workout “plateau” but do we know how to avoid it? There are many different variables in every workout program that you can change to help avoid hitting that plateau and help your body continue to see the benefits of physical activity. The four basic areas in which you can change your workout come from the acronym F.I.T.T. – Frequency, Intensity, Time and Type.
The body reacts differently to the different stimuli that you provide it. By changing that stimuli, you help the body avoid adaptation, thus continuing to achieve results.
Frequency – Changing the days you workout or how often
Intensity – Increasing weight when lifting, adding cardio intervals into your program, change your sets and reps to challenge your muscles in different ways and different energy systems
Time – Length of workouts; can work in conjunction with Frequency, try working out more days for less time, or less days for longer
Type – Change the style of cardio you choose (treadmill vs. bike), try a new fitness class, or learn a new piece of equipment
Remember, change is a good thing.
Did you know it’s proven that those who go to the gym with a friend are more motivated, drop out of the exercise routine less and work out harder. Check out these stats on the benefits of a workout partner:
> Stanford university found that simply receiving check-in phone calls/texts from a partner increased the amount participants exercised by 78% (even after 18 months)
> Indiana University found that couples who worked out separately had a 43% dropout rate. Those who went to the gym together had a 6.3 dropout rate.
> Another study found that those who worked out with someone more fit, increased motivation to work harder: Groups who were told they had to hold a plank until their partner stopped, held the plank 160% longer. And 200% longer than with those doing the same exercise without a partner.
Encourage your friend or partner to join you at the gym by sharing the the two-week YMCA pass. Available through July and August.
Looking for a fun sport for your 7 – 16 year old? The Gray Family Eau Claire YMCA offers handball programs on Sunday mornings. Taught by Alberta Handball champions, this program is fun, social and affordable. The Alberta Handball Association subsidizes 50% of all junior program fees (with the subsidy, your child can participate in this 14-week program for as little as $54.50!)
Register your child for handball today at the Member Services desk!
Volunteers are the heart of our organization.
Families, individuals and corporations can all give of their time, talents and treasure to help us build strong communities. Our volunteer opportunities are open to individuals 14 years of age and over. YMCA volunteers are given a fun and healthy environment and enjoy these benefits: contribute to the community, thrive as part of a global organization, enhance your leadership skills, gain employment skills and a city-wide YMCA membership. YMCA Calgary is currently recruiting volunteers for several positions:
YMCA Calgary is seeking energetic volunteer mathematics tutors interested in helping high school youth in a group tutoring setting. The Tutoring Table initiative is one aspect of the All In for Youth initiative through the United Way of Calgary and Area designed to help support youth who are at risk of dropping out of high school. Tutoring has been proven to show positive results in terms of helping youth improve their academic achievement and school attendance, and providing a connection to a positive adult; however many youth cannot afford to access quality tutoring programs, or need assistance connecting with free/subsidized tutoring assistance.
Remington and Saddletowne are looking for fitness leaders to engage and motivate class participants to reach their goals and potential. YMCA fitness leaders get to share their love and passion for health and wellness with members of the community and contribute to the YMCA’s ability to build healthy, vibrant communities.
Youth Program Instructors
Are you passionate about sports? Do you have experience working with youth? Remington and Saddletowne are both searching for enthusiastic volunteers for a sports and leadership based programs. Sports programs help youth learn teamwork, fair play, and fitness. Volunteers will teach a quality program that will develop a youth’s skills, knowledge and confidence in their chosen sport. Our leadership development programs offers a space for youth to engage in their community and learn new skills. Instructors follow a curriculum and utilize their own experience and creativity to teach leadership and help youth grow into themselves, and into valuable community members.
Full position descriptions are available on our website, if you have any questions please get in touch, email firstname.lastname@example.org
Inspiration comes in many forms, for me music is a huge motivator. I’ve always been a musically inclined person, even if I didn’t know it. I started in elementary school playing the recorder, graduated to the clarinet for junior and senior high school, and I still play the clarinet today, mind you not nearly as well anymore. I have always been able to feel and move to the beat of the song but don’t be mistaken, I dance like Elaine from “Seinfeld”. There I go dating myself again.
Music is an expression of feeling or mood, even an expression of identity for some. I have several playlists that I listen to when working out, and they’re all based what my program of the day consists of as well as the mood I am in walking into my workout. I edit my playlists about once a month to update my motivation and keep from overplaying these delightful gems.
When I want to hit the cardio hard, I focus on pop music, whether it’s current top 40 or from another generation all together, if it makes me smile and want to dance, it makes the cut. This week’s current cardio-killer favorites include Justin Timberlake’s “Cant Stop The Feeling”, Will.I.Am and Britney Spears “Scream & Shout”, Nicki Manaj “Super Bass”, and Men Without Hats “Safety Dance”. Love them or hate them my friends, but they make me smile and move a little bit faster.
Weight lifting/resistance training is a completely different beast for me. My focus and mindset changes, as I suddenly have to pay close attention to my posture and form as well as breathing and core engagement. With so many more factors to be considered, I need something rock to focus.. My favorite lifting anthems right now include Rise Against “Prayer Of The Refugee”, Metallica “Better Than You”, and Social Distortion “Story Of My Life”.
Cool down and stretching are important components of fitness that are forgotten or skipped quite frequently. I have made my self an amazing chill playlist to enjoy at the end of my workout to inspire me to stay those five minutes longer and work on my balance, range of motion, and relaxation. Current favorites include The Gaslight Anthem’s “Bring It On”, Pearl Jam’s “Release”, and Mazzy Star’s “Fade Into You”.
I’m pretty passionate about both wellness and music, so I’m elated that the two can go hand in hand for me. I feel like my musical tastes are a part of me and I’m happy to share a snippet of myself in the form of musical identity with you. Take the time to build a stellar playlist. Keep a list in your “notes” app on your phone of songs you hear and decide you love so you can download and add it later. Something that makes you want to dance, sing and have a great time. It’ll brighten up your day, kick up the intensity in your workout, and leave you feeling refreshed and in a better mood walking out of the gym.
Shake it Off!
Due to inclement weather, all Camp Riveredge participants who bus to Camp Riveredge are now enroute to their YMCA home location (these branches include Shawnessy, Gray Family Eau Claire YMCA, and Melcor YMCA at Crowfoot).
Camp participants who are picked up at Camp Riveredge by parents, will now be bused to the Gray Family YMCA located at 101 – 3 Street SW. Your child can be picked up at this location.
Camp activities will resume at the indoor YMCA facilities, but you are welcome to pick up your child between 2 and 4 pm.
CAMP RIVEREDGE UPDATE – ABORIGINAL PARTICIPANTS
Due to inclement weather, all Aboriginal Camp Riveredge participants are enroute by bus to their YMCA home branch.
Camp activities will resume at the indoor YMCA facilities, but you are welcome to pick up your child between 2 and 4 pm.
Fitness isn’t necessarily what it used to be. Fitness is a word that brings specific images to mind and for a lot of us, that’s a very specific image of the roots of the word fitness: leg warmers, spandex, and more spandex. Changing the idea of what fitness is has come over time but it looks like we’re going in a good direction, changing that image to one of overall Wellness. That wellness comes from five different aspects:
Cardiovascular Endurance – Conditioning of the cardiovascular system in the body. The ability to deliver oxygen and nutrients to tissues, and take waste materials away for a sustained period of time Example – biking, running, swimming
Muscular Strength – The maximum force that a muscle can deliver force in in one repetition
Muscular Endurance – The ability of a muscle to deliver force over a sustained period of time
Flexibility – The movement of a muscle around a joint in a full Range of Motion (ROM). Important to note: flexibility is different from stretching, stretching actually increases flexibility
Body Composition – The body’s make up of lean muscle, bone, fat mass, and tissues/organs. The ratio of these masses in the body is considered your body composition
So remember that fitness is more than spandex and leg-warmers. It’s about our overall wellness, including our cardiovascular and muscular systems, lifestyle, sleep and eating patterns.
Let’s be well.
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