Tag Archives: bootcamp

YSurvive is Coming in February

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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.


Bridal Bootcamp for Couples

Do you know anyone getting married in the summer that would like that extra push?

Eau Claire YMCA Fitness Director Cathi Molson is starting a Bridal Bootcamp for 10 couples staring Monday, May 19 at 5:30pm.

Monday nights 5:30-6:30pm

May 19-June 23  (6 weeks)
Register with course code 93269

June 30-Aug 4 (6 weeks)
Register with course code 93270

Get Fit Together! Perfect for couples who are planning to get married and want to begin the path to a healthy lifestyle.

Cost (per person): YMCA Members $60.00 | Non-members $72.00

couples exercising together


How to measure your portion size

Portion control is easy when you know what a proper serving size looks like. Discover easy ways to practice portion control when you’re at the food court, making a snack or sitting down to dinner.
Along with our expanding waistlines, the sizes of our bowls, cups and plates have also grown over the years. Just look at antique dinnerware as a comparison. Plate diameters are about 2 inches (5 cm) smaller on old porcelain, whereas today’s new sets of china include plates that may be mistaken for serving platters. Using smaller plates, bowls and cups can help cut down on portion size, since petite serving vessels hold less food. Some people even use salad plates for their main course in an effort to curb gigantic helpings.

Select a plate that is 8 to 10 inches (20 to 25 cm) in diameter and arrange your favourite healthy foods on it to look like this:

• Half-filled with vegetables and salad
• Quarter-filled with starch (rice or pasta)
• Quarter-filled with protein (such as fish, chicken breast or beans)
• One serving of fruit on the side

Food court options, such as plates of piled-high rice with chicken souvlaki or chow mien, provide enough food for two dinners. When preparing dinners at home, you have more control over the size of the plate and the amount of food you serve, so you can control the portion you consume.

Look no farther than your own two hands. your hands are the guides to proper portions

Here’s how to estimate the amount you should eat.

The palm of your hand: one serving (75 g/2.5 oz) of chicken, meat, fish or seafood

A closed fist: one serving (1 cup/250 mL) of salad

A cupped hand: one serving (1/2 cup/125 mL) of vegetables or grains, such as pasta or rice

A thumb tip: 1 tsp (5 mL) of added fat, such as oil, butter or margarine

An entire thumb: 1 Tbsp (15 mL) of salad dressing


HEATing up from the Cold at Shawnessy

Looking to kick-start your day?  I’m pleased to announce that the ever so popular 6am HEAT class in the gym is back on the schedule at Shawnessy YMCA!

High Energy Athletic Training is a boot-camp style class that is sure to get your temperature up in these chilly months ahead.  Taking you through a series of strength, plyometric and cardiovascular challenging exercises, HEAT will ensure that your physical conditioning is kept in top shape!

Join us this Tuesday at 6am for a HEATed start to your day!


HEATing up from the Cold at Shawnessy

Looking to kick-start your day?  I’m pleased to announce that the ever so popular 6am HEAT class in the gym is back on the schedule at Shawnessy YMCA!

High Energy Athletic Training is a boot-camp style class that is sure to get your temperature up in these chilly months ahead.  Taking you through a series of strength, plyometric and cardiovascular challenging exercises, HEAT will ensure that your physical conditioning is kept in top shape!

Join us this Tuesday at 6am for a HEATed start to your day!


HEATing up at Shawnessy

I’m pleased to announce that the ever so popular 6am HEAT class in the gym is back on the schedule at Shawnessy YMCA beginning on November 5th.

High Energy Athletic Training is a boot-camp style class that is sure to get your temperature up in these chilly months ahead.  Taking you through a series of strength, plyometric and cardiovascular challenging exercises, HEAT will ensure that your physical conditioning is kept in top shape!

Join us this Tuesday, November 5th at 6am for a HEATed start to your day!


Fall Fitness Class Etiquette

As the weather gets a little bit cooler this fall, a lot of people are returning to the YMCA gyms, studios, and their favorite fitness classes to keep up their wellness routine.  As our classes begin to thrive, please take a moment to reacquaint yourself with five Fitness Class Etiquette Tips to make the experience smooth for everyone.

1. Arrive on Time – joining a class late* can be both distracting and unsafe.  Please respect your fellow attendees as well as your instructor and arrive to classes a bit early or right on time.  This will also allow you a proper warm-up, reducing your chance of injury.  *If lateness is unavoidable, please go to the back of the class.

2. Choose Proper Footwear – closed toed shoes (running shoes, cross-trainers etc…) will provide a non-slip grip on the floor and any equipment utilized in your class.  Ensure that your footwear is clean of all dirt and debris.  If you wouldn’t wear it in your house, please don’t wear it in our workout areas.

3.  Make your Workout Your Own – The instructor is there to guide you through YOUR workout; listen to your body and modify as you see fit.  If you are going to modify your workout significantly from the instructor’s planned program, please move to the back of the room as to not distract others from the instructor’s guidance.

4. Socializing – should be done either before or after the class.  Talking throughout the class can be viewed as disrespect to not only the other participants, but to the instructor as well.  If you can talk, you’re not working hard enough!

5. Stay for the Whole Class – Flexibility is a large part of your overall wellness!  Be sure to take the time to stretch out the muscles you’re worked.  Not only will it reduce soreness in the day(s) after, but it will reduce risk for injury down the road.


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