Tag Archives: resolutions

Mid-January ‘blues’

It’s that time again – Mid January! Did you know, that mid-to-late January is called, “Blue Monday?” Yes! One reason is because it is during this time, that we start to fail, or drop our New Year Resolution’s (NYR) after the short period of creating them. Here’s a few ways to assist you in maintaining those fitness goals and New Year’s Resolutions!

Fitness

Choose an Obtainable/Realistic Goal: One step at a time. Don’t set yourself up to look like Arnold Schwarzenegger in a month, or the next top model. Firstly, that isn’t healthy and you’re setting yourself up for disappointment.

Break it down into small steps: Creating small goals throughout the month (Ex. running on the treadmill for 15 min. 3 times a week and making my way to running for 30 min. 3 times a week until the end of February) makes a much bigger difference in accomplishing your goals.

Tell/ask friend’s/family regarding your fitness goals: The great thing about telling someone about your fitness goals is you then have someone to be accountable to. Next time they see you, a simple, “Hey, did you workout this week? How’s the progress?” can greatly help in motivating you to keep at your goals. Personally, I know that when I have a major goal, I tell my close friends and family so they can help me stay on track as well as give me incentive to do better.

Write them down, display them: To help in motivating you to keep at it’ during this year, try writing your resolutions and goals down where you can see them. For example, the fridgerator, the pantry where the chocolates are… (haha), in your vehicle, etc. I find that material objects I use daily such as my laptop, and cell phone are great places to create a ‘note’ so it will stay in the back of my mind throughout the day.

Don’t be too hard on yourself, we all fall: It’s okay to slip-up and make a mistake. We all do! In Batman Begins, Thomas Wayne (Bruce’s father) tells him: “And why do we fall, Bruce? So we can learn to pick ourselves up.” So don’t be too hard on yourself. As cliché as it sounds, Never give up! It’s okay to admit we need assistance or help. The staff at the YMCA will always be ready to assist you in attaining your fitness goals!

Reward Yourself: After setting those little goals for yourself, it’s good to reward yourself after every ‘milestone’. Treat yourself that white chocolate raspberry Crème brûlée you’ve been drooling over! Buy yourself those new sneakers. When you work hard, you deserve it!


Join in January and We will Waive the Joining Fee

YMCA Calgary will be waiving the joining fee in January!

This January, YMCA is making it easier than ever to get involved and make a difference in your health and wellness. For the first time ever, YMCA is waiving the joining fee! Join in January and you’ll save up to $75.00.

Because YMCA Calgary understands that every dollar counts, especially now. Take control and join a community that will keep you motivated to reach all your health goals.

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Get started today!

 


Shake It Up!

2014 is a great time to switch up your workout or wellness routine.  Whether you are a beginner, or are seasoned to your workout routine, a simple change of how you’re working out can really make a difference.

A routine is just that; the same thing every day, every week.  When working the same muscle groups in the same order and in the same way your body will learn this pattern and adapt to it; expecting it.  By changing the modality of training, you can shock your muscles and body systems which can once again achieving a higher rate of results, like you once did when you began your current routine.

At the YMCA, we try to offer a variety of options for all levels of fitness and experience. Programming, classes, and other wellness options are available to both members and non-members alike.

Getting Started

New to the Y?  Consider registering at Membership Services for a wellness appointment. Available to YMCA Members, a wellness appointment gives you an hour of personalized time with one of our certified wellness coaches.  The coach will help determine which course of activity is right for you, Coach Approach©, Fitlinxx, or Personal Training, as well as recommend any fitness classes that suit your interests and wellness goals.  Some group fitness classes that are geared towards beginner/intermediate level are:

Group Cycle*, Turn & Burn*, Step Fit*, YBO*, Muscle Works*, Barbell Blast*, Karma*, Cardio & Core*, Hi/Lo*, First Ascents Climbing, Shallow H2O Aqua-Fit*, Gentle H2O Aqua-Fit*, Yoga Passive – Stress Reduction & Meditation, Fusion, Zumba, Social Dance Level One (partner required), Belly Dance Level One, Triathlon Training, Individual Conditioning Level One, and Pilates Level One

The Fitness Veteran

As noted above, changing what, how and when you work out will definitely enhance results and help get you out of that workout rut.  Getting past that plateau and changing your routine will invigorate your workouts and reenergize you in a whole new way!  Try a group fitness class that interests you, climb out of that box you’re in and experience a whole new world!  Some fitness classes that are geared more towards intermediate/advanced level are:

Performance Cycle*, HEAT*, The Worx*, Cardio & Core, YBO Plus*, Cardio & Sculpt*, Hi/Lo*, Turn & Burn*, Yoga-Active, Yoga Level Two, Zumba, TRX, Metabolic Conditioning, Triathlon Training, Deep H2O Aqua-Fit*, Shallow H2O Aqua-Fit*, Appalachians Climbing, Individual Conditioning Level Two, Boxer’s Workout, and Pilates Level Two

Not a Member?

That’s OK, we’re happy to welcome you.  Options for non-members include any of our registered and drop-in programming, as well as Personal Training services.  If interested in a drop-in fitness class or open gym, badminton etc… simply pay the drop-in fee at Membership Services and come on in!

Good luck shaking it up, and please don’t be shy; ask us any questions you might have to ensure you’ve found the right fit for you!  It is important to note that everyone is welcome in any fitness class.  However, you will find you need to take advantage of modifications offered by the instructor and listen to your body.

*Denotes a drop-in fitness class, registration is required in all others.  The Fitness Flex Pass is available for most registered programs.  The Fitness Flex  Pass allows attendance to a registered class to try it out before committing to a full session, to ensure it’s right for you.

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Sticking to Your 2013 Resolutions

One of the world’s leading experts on behavioral change (focused on changing addictive behaviors) talks about how to stay true to your 2013 resolutions. The interview is with John Norcross, a professor of psychology at the U of Scranton and was conducted by Maia Szalavitz:

“What are some of the most important things you can do to make your New Year’s resolutions stick?

— First is believing that it can be done. There’s a lot of cynicism surround New Year’s resolutions and it’s unwarranted. Our research indicates that somewhere between 40% to 46% of New Year’s resolvers will be successful at six months…”

Read the full interview on the Time Healthland website.

 


Sticking to Your 2013 Resolutions

One of the world’s leading experts on behavioral change (focused on changing addictive behaviors) talks about how to stay true to your 2013 resolutions. The interview is with John Norcross, a professor of psychology at the U of Scranton and was conducted by Maia Szalavitz:

“What are some of the most important things you can do to make your New Year’s resolutions stick?

— First is believing that it can be done. There’s a lot of cynicism surround New Year’s resolutions and it’s unwarranted. Our research indicates that somewhere between 40% to 46% of New Year’s resolvers will be successful at six months…”

Read the full interview on the Time Healthland website.

 


January resolutions

Have you ever made a New Year’s resolution? You know the kind…..lose weight, start exercising, stop doing this or that. How well do those resolutions actually work? If you come to a fitness facility in January you are in the company of many folks who have excellent intentions of getting leaner, stronger, fitter. The challenge with this is that we can venture into “all or nothing” thinking.

This kind of thinking sets us up for failure as nobody can have ideal health habits 100% of the time. It’s okay to have a treat sometimes! The key is how often – honestly – that you have that treat. If you indulge in a cookie (or three) on Monday, a mocha coffee on Tuesday, fries with your sandwich on Wednesday and so on, those treats can add up in a negative way. If, however, you allow yourself something that is a fun splurge two or three times a week, that is healthy and allows you to feel like you’re not missing out all the time.

Nutrition habits are just that: habits. Try to do one thing at a time and allow a week or two to let it settle and feel like you have it down. Then adding another habit can feel both comfortable and even, gasp, exciting. May 2013 bring many new healthy habits to you!


The Making of Resolutions

Written by Social Media Youth Volunteer: Angela Xie

The time now, is one of paradoxical meaning. As we leave behind a finished year, we embrace the new beginning provided by the New Year. Many people make resolutions now; they resolve to utilize the fresh beginning, to change and better themselves, to rise above the failings of the finished year. The making of New Year resolutions is now one of honored tradition, and while it is valuable to seek to improve and strive towards a meaningful goal, this habit has a cost.

The making of resolutions causes us to constantly find faults with the past year and with ourselves. That’s why this year, I took time from my holiday celebrations, and reviewed the past year to find and remember all the moments of success, celebration and joy. I remembered all the good things which has happened to me, all the wonderful memories that so often becomes lost in time. To me, these memories are no less precious than those of my mistakes. They show me that my year has been fulfilling, and more importantly, happy. They allow me to recognize the wondrous worth of the year and to keep those treasured memories for just a while longer. So during this new year, take the time to remember; to remember the wonders of life and to truly enjoy being alive.


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