Tag Archives: program

Be FITT

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.


Eau Claire YMCA’s S.T.A.R.S. Program

Grade 6 is a great time for exploring and learning about your community. Often times, however, we find that youth around the grade 6 age become apathetic towards physical activity and community engagement. The Grade 6 Memberships were created to help combat this apathy. But what else can we do to keep active and stay involved over the summer?

The Eau Claire Y has decided to create a program that gets our Grade 6 Members out into the community once a week to learn more about what it has to offer! We will be meeting every Wednesday to explore our community and get involved in new and interesting ways. From community art projects to capture the flag, Eau Claire’s STARS program will have it all! In STARS, Students Thrive and Reach for Success!

This program is free for all of our Grade 6 Members and will be registered by the week. Program is scheduled to run every Wednesday from 9:00am-2:00pm. A schedule for the summer is being created and will be posted on the website once it has been finalized.

If you are interested in participating in this fantastic opportunity, please download a registration form by clicking here! Please fill out the forms and return the to the branch as soon as possible. Spots for the program are limited and are on a first come first serve basis.

For more information or with help registering, please contact Sarah Thornton, Eau Claire Youth Coordinator at 403-781-1685 or e-mail her at sarah.thornton@calgary.ymca.ca


Come S.H.I.N.E. at the YMCA

SHINE (Students for Health Initiation and Education) is a new program that is being offered exclusively through the Eau Claire YMCA. In it, our grade 6’s are offered the opportunity to learn about exercise and nutrition in an engaging and positive manner. Our program boasts participation with kinesiology and medical students through our partnership with the University of Calgary. Each class focuses on a new type of activity as well as a new topic on nutrition. Together, the YMCA and SHINE help participants to better understand their bodies and what they are capable of. They also learn how to better take care of themselves in a safe environment.

 

One participant, Winston*, had a particularly invigorating experience with us. During the second SHINE class, Winston came in to program looking upset. He was asked if everything was alright and his response was “Not really. I had a terrible time in gym class today!” Winston was prompted to expand more on the situation. His response was “I can’t do a push up. Everyone made fun of me and said that I wasn’t strong”.

Together, Winston and his instructor made it his goal to be able to do at least five push ups in a row by the time the SHINE program had reached session end. Over the following weeks, Winston was encouraged to develop his arm muscles through several different activities including free weight training, skipping, Cheering Boyboxing, and push up practices. By the end of the session, Winston was able to do 7 push ups without breaking and 11 push ups with a 10 second break. On the last day of program, Winston told his instructor “I can’t believe I can actually do that! I remember thinking that I would never be able to do a push up and now I can do so many!”

Winston wasn’t the only one who seemed happy about this improvement either; his mother called to inform his instructor of the change she’d seen in her son. “I am so grateful for everything the YMCA is doing with the SHINE program. Winston comes home every day after SHINE and tells us all of the things he’s learned. He’s also beginning to show his more expressive and confident side. Once after class he came home and showed his dad that he could do a push up and they spent the rest of the night working out together. I’ve seen a big change in him”.

In another instance, Carly*, an 11 year old participant, came to SHINE “without knowing a lot about healthy foods”. Carly’s family had recently moved to Canada; her father had enrolled her in the program with the hopes that she would learn more about eating healthy “Canadian food”. After Carly’s first day of nutrition instruction, she told her leader “I didn’t know that all my favourite foods were junk food; nobody ever told me that too much strawberry ice cream wasn’t very good for you.” Carly set her own goal to report back to her family about what she learned in SHINE and to reduce her sugary food intake by 1 portion per day.

Tween Girl with Backpack_12043816About halfway through the session, Carly came into program and said “I haven’t had any of the ‘Foods to Limit’ today! That means that I can have a cupcake for dessert after dinner tonight.” Carly’s father was also impressed with what she had been learning through SHINE. Through a discussion with Carly’s instructor, he had said “She is eating much less sugar these days and seems to have a lot more energy. She encourages her sisters and brother to eat less sugar too. She even started a chart in the kitchen where everybody tracks their surgery foods so we know how much we are all eating. It’s really helped us to understand what we can eat in Canada that’s healthy and what we should avoid”.

 

SHINE has been a fun experience for all of our participants and is a great way to get informed and stay active. This spring, we will be offering 11 weeks of our SHINE program to all students between the ages of 10 and 12. Program will run on Tuesdays and Thursdays from 6:15-7:15 PM.

If you are interested in registering, you are able to do so either in person or online. Please note that prior to beginning program, all participants are required to have a completed registration form, which can be filled out and returned to Eau Claire Member Services. To download a Registration Form and Parent Package, click here

Barcode: 102012

For more information, please contact Sarah Thornton, Youth Coordinator at 403-781-1685 or e-mail her at sarah.thornton@calgary.ymca.ca

 

**Names changed for confidentiality


Lead a Friend to Health

Do you already know the value of your YMCA membership?  Are you ready to share this with a friend and have them start their own wellness journey?

This November, Lead A Friend to Health returns to the YMCA!  Refer a friend or family member to the YMCA and as a thank-you you will receive a credit (dollar amount is based on the membership the referred person signs up for, does not apply to linked memberships) for you to use towards either a future registered program or membership payment.

Download a referral form today and bring to your YMCA.


YMAP Starts Next Week!

YMAP is starting next week where hundreds of immigrant youth will be involved in a year-round program to learn new skills and make friends.

Immigrant youth in Calgary are at greater risk of not finishing high school than other youth. YMAP is a life skills, career exploration and leadership program for high school youth with an immigrant background.

Participants receive the skills they need to succeed at school, work and in their communities. YMAP participants are 20% more likely to graduate from high school than other youth in Alberta. There is no fee to participate in this program.

Find out more about other Immigrant Services at YMCA Calgary.

 


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.


Ultimate Leaders

Looking for something to do this summer? Too old for regular day camps? Come and join in our  Ultimate Leaders program this summer! It is a FREE two week camp for youth aged 14-15 years designed to develop leadership skills and build confidence! Youth will spend their days swimming, learning and playing games, working on arts and craft, and being introduced to various communication and leadership skills. The program also involves volunteer-based projects such as assisting with younger day camp groups!

This is the perfect stepping stone for youth looking to volunteer with future camps or becoming day camp counselors themselves. All camps, including Ultimate Leaders, start July 3, 2012 but don’t wait, spots are filling up – register today by contacting your local branch!


YMCA Calgary Spring/Summer Program Registration

Program registration for Spring and Summer Programs begins on Feb. 25th for members and Spring Registration begins on March 5th for non-members.  Spring Break and Summer Day Camp registration is also on-going.  Check out our Program brochures or contact your nearest branch for more information!


Hurry! Kettlebell Bootcamp Starts Today!

Enhance the effectiveness of your strength training and improve your overall fitness results with exercises unique to the kettlebell. New at Eau Claire YMCA: 4-week kettlebell bootcamps!

What is so great about the kettlebell?

  • Highly time-effective: Ability to train both strength and cardio at the same time.
  • More functional/dynamic: Using a kettlebell trains multiple muscle groups at the same time.

Outcomes when using the kettlebell properly are:

  • A high-intensity, full body workout with both cardio & strength gains.
  • Improved coordination.
  • Greater flexibility/mobility.

The new 4-week bootcamps provide the foundation of a kettlebell workout. At the end of the mini-camps, you will be able to challenge yourself with a multiple of effective exercises done right.

  • Class dates: Feb 8, 15, 22 & March 1 (12:00-13:00)
  • Fees: Member $28 Non-Member $36

Wanna know more? Contact Eau Claire YMCA @ 403-269-6701.

Written by YMCA Fitness Director Geoff Starling


Hurry! Kettlebell Bootcamp Starts Today!

Enhance the effectiveness of your strength training and improve your overall fitness results with exercises unique to the kettlebell. New at Eau Claire YMCA: 4-week kettlebell bootcamps!

What is so great about the kettlebell?

  • Highly time-effective: Ability to train both strength and cardio at the same time.
  • More functional/dynamic: Using a kettlebell trains multiple muscle groups at the same time.

Outcomes when using the kettlebell properly are:

  • A high-intensity, full body workout with both cardio & strength gains.
  • Improved coordination.
  • Greater flexibility/mobility.

The new 4-week bootcamps provide the foundation of a kettlebell workout. At the end of the mini-camps, you will be able to challenge yourself with a multiple of effective exercises done right.

  • Class dates: Feb 8, 15, 22 & March 1 (12:00-13:00)
  • Fees: Member $28 Non-Member $36

Wanna know more? Contact Eau Claire YMCA @ 403-269-6701.

Written by YMCA Fitness Director Geoff Starling


Categories

Archives