ymcaTFM, Author at YMCA

4 Ways to Get Active with Your Child at the Y

ymcaTFM — Thu, 09 Dec 2021 03:13:38 +0000

Getting in shape with the family is a great bonding activity! Exercising with your kids will help them learn healthy habits early, and you might even discover a new favorite workout.

If you’re looking for ways to get active with your child, your local YMCA is a great place to start. We’ve listed four types of activities you can enjoy together!

1. Pound & Pound for Kids

In our Pound group fitness class, you and your child can drum along to music and have a fun workout! You’ll burn fat, relieve stress, tone muscles, and improve your cardio. You and your kiddo will make new friends, too!

We also have a Pound for Kids class that lets children ages 6-12 take part in the drumming and cardio. Your child will explore movement, improve coordination, gain confidence, and express a little creativity.

2. Open Track & Gym

The Y track is a great place for walkers, joggers, runners, and parents with single-width strollers. Walking with your kiddo is a great way to get active while talking, too. And if your child is 10 or older, they can use the track after a Wellness Orientation.

Below the track is an open gym that’s perfect for playing basketball. Whether you practice layups with your kiddo or grab another family for a friendly pickup game, the gym lets you and your child exercise together.

3. Equipment & Weights

Working out on the cardio and strength machines, as well as lifting (light) weights, is a great way for your kiddos to get healthy by your side. Once children and teens meet with a wellness coach, they’ll be able to join you for your workouts.

After a Wellness Orientation:

Kids age 11 and up can use the cardio machines.
Kids age 14 and up can use the strength and cardio machines.
Kids age 15 and up can use all machines, as well as free weights.

4. Pool & Aquatic Center

Want to go for a swim? Our pool has two swim lanes, a large family space, a vortex area, and a two-story water slide! You’ll also find a sauna and whirlpool in our Aquatic Center, which your child can use if they’re age 12 and up.

For parents with babies age 3 and under, we offer a Swim Starters class. Your little ones will explore the water while you learn how to supervise, prevent accidents, and plan for emergencies.

No matter what age your child may be, he or she can get active with you at the Y! Whether you’re trying to get in shape, lose weight, or learn a new workout, we have lots of activities that bring families together.

Have questions about our parent/child classes and facilities? You can contact us anytime.

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

The post 4 Ways to Get Active with Your Child at the Y appeared first on YMCA.

Swim Lessons You Can Enjoy at the Y

ymcaTFM — Wed, 01 Dec 2021 09:00:00 +0000

Your local YMCA is a great place to learn how to swim — no matter how old you are. The center offers lessons to help all ages and abilities become confident, have fun, and learn to stay safe in the water. Our goal is to help your child feel a sense of accomplishment while they learn at their own pace and develop a love of swimming!

There are lots of swim lessons to choose from, so we’ve put together a complete list for your convenience.

**Please note: Reservations are still required for the pool. This includes family swim, lap swim, classes, and the vortex swim areas. To make a reservation, just click here!

Youth Swim Lessons

Whether they’re babies or preteens, your kiddos will love our youth swim lessons! We offer classes for:

6 months – 3 years old
3-12 years old
6-12 years old

6 Months – 3 Years Old

Parent-Child Lessons: Parents accompany children in the water, introducing infants and toddlers to an aquatic environment through exploration and encouraging them to enjoy themselves while learning about the water. This class helps children develop motor and cognitive skills for swimming, breath control, floating, and rolling.

3-5 Years Old

Preschool Swim Basics: Students will learn basic swim safety and skills. In this class, they’ll learn basic breath control, floating, safely entering and exiting the water, and swimming (on their front and back).

6-12 Years Old

School-Age Basics: In this class, students will learn basic breath control, control, floating, safely entering and exiting the water, and swimming (on their front and back).

School-Age Advanced Strokes: This class builds on School-Age Basics to help students learn more swimming techniques and mechanics for stroke development.

Homeschool Gym & Swim

Is your child a 5- to 14-year-old homeschooler? Our Gym & Swim program lets them get active, be social, and have fun! Program highlights include:

Swim Safety & Pool Games
Fun & Interactive Skill-Building
Youth Sports
Team-Building
And more

Private Swim Lessons

Private swim lessons allow for accelerated learning and can focus on anything from water safety to athletic training. You’ll get individualized attention to fit your skill level and wellness goals.

You and your instructor will determine which days and times to meet for your personalized lessons. You’ll attend four 30-minute sessions, and your instructor will help you track your progress throughout your lessons.

No matter your age or ability, you’ll have a blast with swim lessons at the Y! And if you have any questions about classes for your child, a swim instructor or another team member will be happy to help.

The post Swim Lessons You Can Enjoy at the Y appeared first on YMCA.

5 Ways to Include Your Kids on Thanksgiving

ymcaTFM — Sun, 31 Oct 2021 00:21:37 +0000

Thanksgiving is almost here, which means a day filled with family, food, and fun is just around the corner! If you’re hosting dinner, knowing the day is near might make you feel excited, nervous, or a combination of the two — especially if you have children.

While it might be tempting to kick everyone out of the kitchen so you can prepare a nice meal in peace, getting your children involved lets them bond with you and learn more about the holiday and your family’s traditions. Here are five ways you can include your kids on Thanksgiving:

1. Preparing for the Meal

Along with planning your Thanksgiving Day menu, you may have to account for picky eaters. So let the kids know about the veggies you’ll be eating on Thanksgiving, especially the ones they don’t like. When you set the expectation early on that this is what everyone will be eating and that’s that, you can reduce the risk of a picky-eater meltdown at dinner.

Once you’ve told your children about the Thanksgiving menu, make the preparation more fun by letting them choose their own potatoes, pumpkins, green beans, and other produce you need from the store. You can also talk about traditional Thanksgiving foods on the way to the grocery store, which will help your kids better understand why we eat certain things on the holiday.

2. Giving to Others

Thanksgiving is a time to be grateful for our loved ones and for the necessities we have, like fresh food and warm clothing. It’s also a great opportunity to support others who might be struggling this Thanksgiving and to offer them a reason to be thankful.

No matter how old your children are, teaching them to be generous and put others first is a wonderful thing. Have them go through old toys and clothes to see what they could donate to people in need. Or, your kids could help you donate canned food by going through the cupboard or grocery shopping with you.

3. Decorating & Table-Setting

Let the kids get creative with decorating for dinner! One way to do this is to go outside with them the day before to find colorful leaves. Press the leaves in a book overnight so they’ll lay flat on the table for decorations. Or, your children can trace the leaves on brown, orange, red, and yellow paper, then cut them out (with your help) for the table.

Once the decorations are ready, water glasses are filled, and napkins are folded, your kids can also set the table with plates, utensils, and placemats. They can make these cute coloring placemats by writing “I am thankful for…” at the top of a piece of paper. Your children (and guests) can fill in the blank with pens or crayons, then share what they’re thankful for during dinner. Drawing or doodling on the placemats is encouraged, too!

4. Greeting Guests

Running back and forth from the kitchen to the living room to greet your guests can be exhausting — and it’s a recipe for water boiling over when you’re not watching it! So why not let your kids play host and give yourself time to finish up the meal?

Your children can say hello to family and friends as they arrive, take their coats, and show them where the drinks and snacks are. Your guests will love this (because it’s adorable and polite!), and it will let your kiddos work on their manners and social skills.

5. Prepping & Cooking Food

If your kids aren’t greeting guests or setting the table, have them help you in the kitchen! Younger children can hand you ingredients, wash lettuce, or scrub potatoes, while older ones can help you with cutting, mixing, and cooking. They could also arrange fruit or vegetable slices into a turkey — a cute alternative to a regular fruit salad or veggie plate.

Another way to get kids excited about preparing the meal? Let them have their own Thanksgiving dish! You can teach them about the ingredients in a recipe, then help them prepare and cook it. Then, you can name the recipe after your child, like “Michael’s Mac and Cheese” or “Penny’s Pumpkin Pie.” Your kids will love having a special dish named after them and served just for Thanksgiving!

When you include your kids on Thanksgiving by following these tips, your family will create wonderful memories and maybe even new traditions!

Want more healthy and delicious recipe ideas?

Visit Our Blog

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram.

The post 5 Ways to Include Your Kids on Thanksgiving appeared first on YMCA.

Strength Training for Women: Why (& How) You Should Do It

ymcaTFM — Fri, 01 Oct 2021 09:00:00 +0000

Cardio is a fantastic form of exercise, but cardio alone is not the best way to lose fat and build lean muscle. If you’re looking to up your workout game, combining cardio with strength training will help you do just that.

Here are five reasons why you should try strength training, as well as how to incorporate this exercise into your workout routine.

Why should I strength train?

1. Lose body fat quickly.

As unfair as it may seem, women typically have more body fat than men. In fact, a healthy woman might have a body composition of 20 to 25% body fat, while a healthy man generally carries less than 15% body fat.

Because women biologically start with more fat, it can be challenging for them to lose it. But regular strength training can help, since building muscle burns fat! And the more muscle mass you have, the more calories and fat you’ll burn, no matter where it’s stored. That means you don’t have to “spot treat” a “problem area” when you’re focused on building muscle all over your body.

2. Gain strength without the bulk.

It turns out that women really don’t have to worry about gaining too much bulk, since testosterone has to be present for that to happen — and women have a lot less testosterone than men do.

Because you’re more likely to lose inches with regular strength training, you can slim down and tone up in the areas you’re looking to improve. You can further prevent “bulk” (while still toning your body) by combining weights with cardio, and by limiting your time on each muscle group.

3. Boost your metabolism and calorie burn.

Another perk of strength training is that it speeds up your metabolism, the rate at which your body processes food for energy and burns calories. Your metabolism works constantly to give your body the energy it needs to produce oxygen, circulate blood, grow and repair cells, and more — even while you’re resting.

Women usually have a lower metabolism than men, but regular strength training can increase your resting metabolic rate (RMR) by up to 7%. The higher your RMR, the more calories your body burns throughout the day, even when you’re not working out. Another great way to keep up your metabolism is to drink ice water and green tea before and after you work out.

4. Decrease your chance of osteoporosis.

30 minutes of high-intensity resistance training, just two times a week, will help you increase your bone density and, in turn, reduce your chances of developing osteoporosis. And muscle-strengthening activities will preserve or increase your muscle mass, which is necessary for overall bone and joint health.

Thin, postmenopausal women have the highest risk of osteoporosis, but you can incorporate resistance training into your workout routine at any age to fight off the disease. In addition to lifting weights and other strength-focused workouts, getting enough calcium and vitamin D will also help you build up and protect your bones.

5. Reduce your risk of heart disease.

Many women think of cardio when they want to focus on heart-healthy workouts, but strength training is also valuable in fighting off cardiovascular disease. Because weightlifting and resistance training increases lean muscle mass, it helps your cardiovascular system direct pumped blood throughout your body, which relieves pressure on your arteries.

With regular strength training, you can also lower your blood pressure, sleep better, and lower cholesterol — which are all great for heart health. Studies have even shown that weightlifting can lower your risk of a heart attack or stroke.

How should I strength train?

Twice a Week

The American Heart Association (AHA) recommends resistance training at least twice a week. You should focus on a different muscle group each time you hit the weights or the mat, with at least two days of rest between strength-training workouts.

Try eight to 12 repetitions (reps) of an activity, or until you work your muscles to the point where it’s difficult to do another rep.

Using the Right Form

Make sure you’re using the correct form so you don’t injury yourself. A personal trainer can help you make sure you’re being safe and using the right technique.

If you’re new (or returning) to strength training, pick up a light weight that you can lift or push at least eight times before having to rest. Once it becomes easier to lift this, gradually increase your weights by about two to 10 percent.

With a Variety of Exercises!

Any weight-bearing exercises that use free weights, machines, or your body’s resistance are great options for strength training. You have plenty of options, including:

Lifting weights or using kettlebells
Using resistance bands
Doing pull-ups, push-ups, crunches, planks, or squats
Using weight machines
Using battle ropes
And more

Plus, your local YMCA has socially distanced group fitness classes that incorporate strength training:

Now that you know why (and how) you should try strength training, all that’s left to do is find an exercise you love!

If you’re not sure where to start, or if you’d like some guidance while beginning your strength training routine, talk to a personal trainer. They’ll help you create a safe, effective workout plan so you can shred fat, gain strength, and live a healthier life.

The post Strength Training for Women: Why (& How) You Should Do It appeared first on YMCA.

9 Easy, Healthy After-School Snacks

ymcaTFM — Wed, 01 Sep 2021 09:00:00 +0000

When the kids come home from school (or log off from online classes), they’re probably looking for a snack. And while you don’t want them to spoil their dinner, you don’t have to resort to chips, cookies, and other prepackaged foods for your children to munch on while you’re cooking, tackling chores, or finishing up the workday.

If you’re looking for easy, healthy after-school snacks, your kids will love these nine delicious and nutritious options.

1. Barbecue Roasted Chickpeas

Recipe and photo courtesy of Super Healthy Kids.

Prep Time: 10 minutes | Cook Time: 50 minutes | Servings: 4

Ingredients

3 cups cooked chickpeas (or 2 cans, rinsed and drained)
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon paprika
1 teaspoon sugar
1/2 teaspoon cumin
1/2 teaspoon chili powder

Instructions

Preheat the oven to 375 degrees.
Rinse and drain chickpeas, and spread on a cookie sheet.
Bake for 40 minutes, shaking the pan once in the middle.
Remove chickpeas from the oven, transfer to a bowl, and toss with oil and spices.
Return the seasoned chickpeas to the cookie sheet and bake for 5 to 10 more minutes, until they become crisp and fragrant.
Enjoy immediately, or store in an airtight container for up to a week.

2. Mini Fruit Pizzas

Recipe and photo courtesy of Super Healthy Kids.

Prep / Total Time: 20 minutes | Servings: 6 (2 mini pizzas per serving)

Ingredients

Crust:

4 medium tortilla, whole wheat
1/2 cup Greek yogurt, plain
1 teaspoon honey
1/2 teaspoon vanilla extract
3/4 tablespoon orange juice

Toppings:

1/4 cup strawberries
1/4 cup kiwi
1/4 cup mandarin oranges, canned in juice
1/4 cup blackberries
1/4 cup grapes

Instructions

Using a small cookie cutter or drinking glass, cut circles out of the tortillas. Set aside.
In a small bowl, mix Greek yogurt, honey, vanilla, and orange juice until fully blended.
Slice strawberries; peel kiwi and slice; drain oranges and slice into smaller pieces; slice blackberries and grapes into quarters.
Spread yogurt mixture onto tortillas and top with fruit.
Serve immediately and enjoy!

3. Apple Nachos

Recipe and photo courtesy of I Am Baker.

Prep / Total Time: 15 minutes | Servings: 8

Ingredients

2 apples, cut into thin slices
1/3 creamy peanut butter, melted
1/4 cup granola
1/4 cup peanuts, cut into small pieces

Instructions

Remove seeds, stems, and hard pieces from the apples, then thinly slice them with a mandolin or sharp knife.
Arrange apple slices on a plate in a pinwheel.
Drizzle melted peanut butter over the apple slices with a spoon.
Top with granola and crushed peanuts. Use remaining peanut butter for dipping.
Serve immediately and enjoy!

4. Antioxidant Trail Mix

Recipe and photo courtesy of Super Healthy Kids.

Prep Time: 5 minutes | Servings: up to you!

Ingredients

Peanuts
Almonds
Pumpkin seeds
Raisins
Dried cranberries
Dried cherries
Dried blueberries

Instructions

Combine all ingredients in a bowl, then gently toss to mix.
Serve immediately, or store in an airtight container.

5. Lemony Hummus & Veggies

Recipe and photo courtesy of Super Healthy Kids.

Prep Time: 20 minutes | Cook Time: 90 minutes | Servings 6

Ingredients

2 cup chickpeas (garbanzo beans)
2/3 cup lemon juice
1 cup tahini
4 clove garlic
2 teaspoon salt
1/2 teaspoon ground cumin
1/3 cup olive oil
1/4 cup water

Instructions

Soak chickpeas in a pot and simmer, covered, for 90 minutes, or until tender. Drain.
Meanwhile, place the lemon juice, tahini, minced garlic, salt, and cumin in a large food processor. Process until the mixture becomes smooth and creamy.
Add the warm cooked chickpeas, olive oil, and water to the food processor, and process for several minutes until smooth.
Serve immediately, or freeze for up to three months.
Defrost the containers in the fridge for 24 hours before eating.

6. Energy Bites

Recipe and photo courtesy of I Am Homesteader.

Prep Time: 15 minutes | Freeze Time: 1 hour | Servings: 24 bites

Ingredients

2 cups quick oats
3/4 cup creamy peanut butter
1/4 cup vanilla protein powder
4 tablespoons honey
1/4 cup ground flaxseed meal
1/2 cup mini chocolate chips
1 teaspoon vanilla
1 tablespoon chia seeds

Instructions

In a large bowl, combine oats, peanut butter, protein powder, honey, flaxseed, chocolate chips, vanilla, and chia seeds. Stir until well combined.
Using a 1-inch cookie scoop, scoop out the mixture and round it into a ball. Place the energy bites onto a parchment-lined baking pan and repeat with the rest of the mixture.
Place the pan in the freezer until the energy bites have hardened (about 1 hour).
Enjoy immediately, or store in a ziplock bag.

7. Frozen Yogurt Raspberries

Recipe and photo courtesy of Super Healthy Kids.

Prep / Total Time: 15 minutes | Servings: 4

Ingredients

1/2 cup Greek yogurt, vanilla
3/4 cup raspberries
1 teaspoon poppy seeds (optional)

Instructions

Fill a piping bag or ziplock bag with Greek yogurt. Freeze up to an hour, checking every 10 minutes to make sure it doesn’t become too solid.
Meanwhile, rinse and dry raspberries. Once the yogurt has thickened, pipe into the raspberries.
Top with poppy seeds for “sprinkles” (if you’d like).

8. Homemade Goldfish Crackers

Photo and recipe courtesy of Super Healthy Kids.

Prep Time: 25 minutes | Cook Time: 20 minutes | Servings: 8

Ingredients

1 cup flour, whole wheat
1/2 teaspoon salt
4 tablespoon butter, unsalted
1 cup cheddar cheese, shredded
3 tablespoon water

Instructions

Preheat the oven to 350 degrees.
Add flour and salt to a food processor and pulse. Then, add butter and pulse until the mixture resembles a coarse meal. Add grated cheese gradually and pulse.
Add water, one tablespoon at a time. Continue pulsing between tablespoons until the dough forms into a ball.
Flatten between two pieces of wax or freezer paper, and chill for 10 to 20 minutes. This helps the butter get cold and makes for a puffier cracker.
Roll the dough fairly thin, about 1/8 of an inch.
Cut the dough into goldfish shapes, and place the shapes on a baking sheet.
Bake for 12 to 20 minutes, depending on how thick your crackers are.
Enjoy immediately, or store in an airtight container for up to a week.

9. Homemade Applesauce

Photo and recipe courtesy of I Am Homesteader.

Prep Time: 10 minutes | Cook Time: 25 minutes | Servings: 6

Ingredients

3-4 pounds Granny Smith apples
1 tablespoon apple cider vinegar (more or less to taste)
1/2 teaspoon ground cinnamon
1/2 cup granulated sugar
1 cup water
1/2 teaspoon salt

Instructions

Peel, core, and quarter the apples.
Place apples in a large pot. Add vinegar, cinnamon, sugar, water, and salt.
Bring to a boil, then lower the heat and cover the pot. Maintain a low simmer for 20 to 25 minutes, or until the apples are completely tender and cooked through.
Remove from heat and use a food processor to mash the apples.
If the applesauce is too thick, add more water to thin it out.
If it’s not sweet enough, add more sugar to taste. If it’s too sweet, add more apple cider vinegar.
Serve immediately, or store in the fridge.

We hope your kiddos love these healthy after-school snacks! They’re easy to make, full of nutrients, and tasty enough for you to enjoy, too.

Want more healthy and delicious recipe ideas?

Visit Our Blog

The post 9 Easy, Healthy After-School Snacks appeared first on YMCA.

7 Back-to-School Safety Tips

ymcaTFM — Sun, 01 Aug 2021 09:00:00 +0000

It’s almost time for your child to go back to school! While summer fun is coming to an end, now you can focus on preparing your kiddos for a safe, healthy, enjoyable time in class and during the after-school activities they love.

Whether your child will walk, take the bus, or get a ride — from you, your teenager, or a trusted adult — these seven back-to-school safety tips will help your family get ready for a great school year.

**Please note: Some of these tips might look a bit different if your child’s school is still requiring masks, holding online classes, etc. But you can still help your kiddo stay safe and healthy with a great immune system, quality childcare, and more.**

1. Boosting Their Immune Systems

It’s easy to let your kiddo’s eating habits get off track during summer, since family barbecues and ice cream cones are staples of the season. But it’s important to start eating healthier as a family before school starts. Getting a head start on boosting your child’s immune system will help in preventing colds, COVID-19, and other viruses, as well as fighting off germs that kids tend to share once they’re back in the classroom together.

Help your child eat healthier and boost their immune system by:

Making sure your child is eating the right amount of zinc; beans, nuts, red meat, and poultry are great sources of the mineral.
Protecting your kiddo’s gut with probiotics (in yogurt, pickles, and apple cider vinegar) and prebiotics (in green bananas, yams, and asparagus).
Serving them seeds and nuts for a snack that’s rich in omega-3 fatty acids: walnuts, pumpkin seeds, chia seeds, and more.
Giving them oranges, lemons, limes, and strawberries for a Vitamin C boost.
Establishing a bedtime and wake-up time that gives your child enough sleep each night. 3- to 5-year-olds need 10 to 13 hours of sleep; 6- to 12-year-olds need 9 to 12 hours; and 13- to 18-year-olds need 8 to 10 hours.
Making sure your kiddo gets some type of exercise and movement every day.

2. Using Backpacks

Your child’s backpack might be too heavy for them, or they may be carrying it the wrong way. This can cause your kiddo to have back pain, fall over, or another backpack-related injury.

To prevent these problems, don’t overstuff your child’s backpack; it shouldn’t weigh more than 5 to 10 percent of their body weight. For example, if your 9-year-old weighs 60 pounds, their backpack should weigh between three and six pounds, tops. Have your kids wear their backpacks with both straps on their shoulders, too. This will help them evenly distribute their weight for safety and comfort.

3. Being Careful Around Adults

Most parents are worried about strangers around their kiddos, but child safety experts actually recommend a more holistic approach than “stranger danger.” Instead, we should teach our children how to recognize and address suspicious behavior in adults — even if your kid knows the adult.

First, make sure your child understands they should never accept a ride from a stranger, even if the person says they know you. And if someone makes your kiddo uncomfortable, teach them it’s okay to say “no,” leave the situation, and tell a trusted adult about what happened. Additionally, make sure your child knows their address and phone number in case a trusted adult needs to get ahold of you or deliver your child home safely.

4. Walking to School

Do you live close enough to school that your child can walk there? You’ll want to ensure they know to look both ways before crossing the street, obey traffic signals, and make themselves visible to drivers.

Here are a few walking-specific back-to-school safety tips:

Teach your child to use crosswalks on the street.
Make sure your child travels in a group.
Tell your children (and especially your teens) to put their phones and headphones away while crossing the road.
Have them stay on sidewalks when possible. If there are no sidewalks, tell your child to walk facing traffic and get over to the left as much as they can.
Make sure your child is wearing a reflective item (clothing, backpack, etc.) so they’ll be more visible to drivers.
Cross the street with your kiddo if they’re under 10 years old. (Most children can’t judge the speed, or distance away, of oncoming cars until age 10.)

5. Riding the School Bus

Sending your child off on the bus? They’ll be able to get to and from school with ease by following a few back-to-school safety tips.

Is your child is riding the bus for the first time this year? Go to the bus stop with them on the first day of school to teach them how to get on and off the bus. And even for older kids who’ve taken the bus before, make sure they know to stand 6 feet (or three bigs steps) away from the curb so they’re out of the way for the bus (and for other drivers).

Also, if your child has to cross the street, teach them to walk on the side of the street until they’re 10 feet ahead of the bus. That way, your child, their bus driver, and other drivers on the road will always be able to see each other.

6. Driving to School

Make sure you know (and follow) these school bus safety rules for motorists:

Never pass a school bus on its right side.
It’s illegal to pass a bus that’s picking up or dropping off children (when the bus’s lights flash red and a stop sign arm extends).
All traffic (going in both directions) must stop on undivided roadways when a bus is dropping off or picking up children.
Give the school bus a 10-foot berth, so children can safely enter and exit the bus.

Here are more guidelines for keeping kids safe while you (or your teenage drivers) are behind the wheel:

Help your teenager practice driving often, before and after they get their license and drive to school.
Watch for children crossing the street, or playing in residential areas and parks.
Don’t block the crosswalk with your vehicle.
Always stop when a crossing guard directs you to do so.
Follow school zone speed limits and the school’s drop-off and pick-up procedures.

7. Going to Before- & After-School Care

If your work hours don’t line up with school drop-off and pick-up hours, a safe school-age childcare program may be the perfect solution. Then, you can start (or finish up) the workday with the peace of mind that comes from knowing your child is in a fun, safe, educational environment.

A great before- and after-school program will give your child the chance to learn and to be active. With school-age childcare at your local YMCA, they’ll be able to swim, play sports, try arts and crafts, and get homework help from licensed childcare professionals.

By following these back-to-school safety tips, you and your family can make this the best school year ever!

The post 7 Back-to-School Safety Tips appeared first on YMCA.

8 Senior-Friendly Group Fitness Classes

ymcaTFM — Thu, 01 Jul 2021 09:00:00 +0000

As we get older, staying active is essential for our mental and physical health. Exercising as a senior can provide plenty of benefits, such as:

Higher metabolism (which naturally slows with age)
Lower risk of conditions like diabetes and heart disease
Healthy digestive and immune systems
Better mobility and balance
Reduced symptoms from depression and/or anxiety

A great way to get active while making friends and connecting with your community is by attending a group fitness class through your local gym (either online or socially distanced in person). If you’re looking for senior-friendly group fitness classes, we have a list of eight workouts you’ll love!

**Note: Please make sure your doctor clears you for physical activity before joining a group fitness class.**

1. Arthritis Foundation

Arthritis Foundation is an aquatics class involving gentle activities in warm water, with guidance from a trained instructor. Water workouts are wonderful if you have arthritis, because you can enjoy low-impact exercise without straining your joints and muscles. You might even find that Arthritis Foundation eases your pain and stiffness!

2. Chair Yoga

Looking for a relaxing way to start or end your day? A 30-minute chair yoga class might help you increase your range, mobility, and flexibility in a short amount of time. Your instructor will guide you through traditional yoga poses as you use a chair for seated and/or standing support. After a chair yoga class, you’ll be more likely to breathe easier, feel more relaxed, and sleep better!

3. Fit 4 Life

Fit 4 Life can help you keep your energy up while giving you the chance to connect with other seniors in your community. This class has plenty of benefits you might enjoy, such as:

Improving your range of motion
Increasing muscle strength
Keeping you active and independent
Building your sense of community

4. Fountain of Youth

Join us in the shallow end of the pool for Fountain of Youth! This class features water exercises to get your body moving and your heart pumping. You’ll participate in activities focused on cardio and muscle toning, helping you feel young and strong for years to come.

5. Senior Barre

Senior Barre is another wonderful option for anyone 55 and older! This class incorporates resistance bands, hand weights, and other equipment for a full-body, low-impact workout. You can get stronger, improve stability, and gain flexibility as you work out with your Senior Barre community.

6. Silver Sneakers

Silver Sneakers is a senior-friendly group fitness class full of music, movement, and fun! You can adjust this workout to meet your needs with hand weights, exercise balls, chairs (for balance and seating), and more.

You can experience plenty of benefits with Silver Sneakers, including:

Better range of motion
More muscle strength
Safe activity and exercise
Independence

7. Silver Sneakers Muscle

Silver Sneakers Muscle is a 30- to 45-minute class that builds on the original Silver Sneakers program with sports-inspired exercises. You can increase your strength by focusing on different muscle groups in time blocks your instructor will guide you through. You may also use a chair for seated and/or standing support — and you can still get a great workout!

8. Zumba Gold

If you’re looking for a great calorie burn with lower-intensity exercises, Zumba Gold is perfect for you! This senior-friendly group fitness class modifies the original moves and choreography from Zumba so that anyone age 55+ can enjoy a safe, healthy workout.

Zumba Gold’s benefits may include:

Increasing your range of motion
Improving balance coordination
Building strength and flexibility
Boosting confidence and energy

Staying active as you get older can help you fight disease, improve your balance, and feel better physically and mentally. And with these senior-friendly group fitness classes, you’ll actually have fun while exercising!

Whether you’re a group fitness regular looking for a new challenge, or you’re ready to dive into a regular workout rhythm, your clean, safe local gym is a great place to start.

The post 8 Senior-Friendly Group Fitness Classes appeared first on YMCA.

6 Healthy Summer Eating Tips

ymcaTFM — Tue, 01 Jun 2021 09:00:00 +0000

Healthy summer eating can be a challenge. You might have meals at different times, or you may tend to snack a lot when you visit with friends. Plus, sugary and high-calorie foods ( ice cream, anyone?) are calling your name when the weather heats up!

While it’s okay to indulge in a treat every now and then, there are a few things you can do to keep junk-food cravings and dehydration at bay. Here are six tips for eating healthy this summer:

1. Eat breakfast every morning.

Breakfast is truly the most important meal of the day! While eating breakfast is essential year-round, don’t forget to eat as soon as you wake up during the summer — even if you’ve slept in. This will help you start your day off right by fueling your body and speeding up your metabolism, which slowed down while you were sleeping.

It may be tempting to munch on a Pop-Tart or another sugary breakfast food while you’re on vacation, but try to eat whole grains and/or protein for your morning meal instead. Oatmeal, Greek yogurt, and whole-grain cereals are great choices for breakfast, since they’ll give you the energy you need to carry on with a beautiful summer day!

2. Make fruits and veggies your new best friends.

Fruits and vegetables peak during the summer, which means they’ll cost less at the grocery store and taste the best this time of year. You can also make a family event out of produce shopping by visiting your local farmer’s market. This is a great way to support area farmers, shop local, and feel more connected to your community.

Many people are actually less hungry in the summertime, or they crave lighter, cooler foods (like produce) that take the edge off the heat. You can take advantage of this by eating things like salads, fresh fruit medleys, and grilled chicken and veggie kebabs. Not only can healthy summer eating taste great; it lets you get out of the hot kitchen!

3. Drink water all day, every day.

Drinking plenty of water is always essential to staying healthy, especially in the heat of the summer. It nourishes your skins, lets your muscles work properly, and keeps you full between meals. Increasing your water intake during the summer can also prevent hyperthermia and heat stroke by keeping your body cool.

To stay hydrated, bring a reusable, insulated water bottle with you wherever you go, and refill it often. In addition to drinking water, you can get H20 by enjoying produce with a high water content. Remember: Fruits and veggies are your new best friends! Look for cucumber, watermelon, pineapple, tomatoes, and other water-dense summer staples.

4. Travel with healthy snacks.

A vacation doesn’t have to derail your healthy summer eating plan. Before you travel, pack healthy to-go snacks like pre-cut veggies and hummus, unsalted nuts, and whole-grain crackers and peanut butter. You’ll avoid temptation from greasy fast food or sugary gas station snacks, and you’ll save money!

This tip also applies if you’re staying in a hotel suite with a food prep space, or an Airbnb with a kitchen. Buying fruits, vegetables, lean meats, and whole-grain bread to keep in your room or condo lets you cut down on the number of times you’ll eat out at restaurants with salty, high-calorie dishes.

5. Be intentional, even at special events!

It’s easy to let your healthy summer eating goals fly out the window when you’re at a restaurant or a small gathering with loved ones. But intentional portion control is still important during these situations — not to starve or deprive yourself, but to choose foods that will actually fill you up without slowing you down.

Try filling half your plate with vegetables, then adding 4-5 ounces of protein, and finishing your meal with ½ cup of carbs. You can also enjoy a small dessert (3-4 bites, like a cookie or mini cheesecake).

If you’re at a restaurant or barbecue, weigh your options before digging in. For example, you could skip the burger bun, or you could pass on potato salad in favor of green veggies. And while a friend’s outdoor summer wedding may already have a pre-set menu, choose a lean protein like chicken or fish if that’s an option.

6. Don’t feel guilty for treating yourself.

Summer is the perfect time for ice cream with the family, barbecues with friends, and drinks on the patio with coworkers. And when you’re on vacation, the occasional treat can help you enjoy your getaway that much more. After all, who wants to spend their summer worrying about sugar and calories when there’s too much fun to be had?

You should be able to enjoy these things in moderation without feeling guilty or depriving yourself! Just make an effort to get back to your healthy summer eating plan tomorrow. (And if you overindulged yesterday? Water, fruits, and vegetables will help you recover and feel much better today.)

With these healthy summer eating tips, you can stick to your wellness plan and personal goals while still enjoying delicious foods. And don’t forget, those ice cream cones are okay in moderation. After all, you should enjoy your summer!

If you’re looking for guidance on setting personal goals and sticking to a healthy eating plan this summer, a local wellness coach can help.

The post 6 Healthy Summer Eating Tips appeared first on YMCA.

7 Ways to Boost Your Mental Health

ymcaTFM — Sat, 01 May 2021 09:00:00 +0000

Keeping your mind healthy is just as important as eating well and exercising! When you focus on your mental health — or your emotional, psychological, and social well-being — you’ll be able to:

Handle stress effectively
Have meaningful relationships
Give back to your community
Be productive at home or work
And more

But prioritizing your mental and emotional well-being can be tough, so we’ve provided seven ways you can start boosting your mental health today:

1. Get at least seven hours of sleep each night.

Not getting enough rest can make anyone grumpy the next day. What’s worse, sleep deprivation over time is associated with high blood pressure, diabetes, and heart failure. The National Sleep Foundation recommends that adults get seven to nine hours of sleep each night to ward off these conditions and help them focus and function every day.

Along with fueling your body, sleep will also boost your mental health and help you manage any anxiety, depression, or stress you’re dealing with. You can improve your sleep habits with a few tips:

Keep the same sleep schedule every day, even on the weekends.
Have a relaxing bedtime routine with prayer, reading, or journaling (see below).
Stop using your phone and laptop at least 30 minutes before bed (see below).
Avoid alcohol and caffeine intake in the hours before bedtime.

2. Schedule time for meditation or prayer.

Prayer and meditation are ways you can connect with God (or just be still and breathe deeply) before or after a long day. Saying a prayer or mindfully accepting the present moment not only has spiritual benefits; meditation can also improve your health and well-being in various ways, such as:

Reduced heart rate and blood pressure
Better stress management skills
Improved memory and self-awareness
Better communication with loved ones
And more

So how can you make time for meditation or prayer in your daily life? Try looking for naturally quiet (and tech-free) moments in your day, like when you first wake up or right before you go to bed. Or, you can physically pencil prayer time into your calendar! By making space in your schedule for meditation, you’ll be more likely to actually follow through — and able to reap its physical, spiritual, and mental health benefits.

3. Unplug from technology whenever you can.

While social media and other forms of technology were designed to entertain and connect us, it’s had negative effects, too. For example, people who use social media often are three times more likely to feel isolated than their peers who don’t use as much social media. Many folks are also prone to social comparison when they go online and see others’ profiles or photos, which can trigger anxiety, depression, and low self-esteem.

Even if you don’t use social media much, there’s still such a thing as being too connected. More people are working from home than ever before, and while they don’t have to leave the house or commute to get things done, it’s difficult to separate work and life when they’re happening in the same space.

Whether you struggle with social media comparisons or burnout from too much work, unplugging from your devices at the end of the day will help you reconnect with your loved ones, boosting your mood and helping you set aside any stress you dealt with. Turning off non-emergency notifications from your phone or computer will also help stay focused on meditation or prayer, as well as sleep better (as we mentioned above).

4. Try to read and/or journal every day.

Whether you prefer the escape of fictional stories or the knowledge boost of nonfiction works, reading helps you improve a variety of skills: analytical thinking, memory, concentration, and more. It’s also a great way to destress after work, especially if you’ve been staring at a computer screen all day!

Plus, research has shown that reading the Bible or another spiritual text can lower your blood pressure and calm you. And paging through a self-help book can help people manage mood disorders and other mental health issues.

You’ll also become a better writer by reading often, which might make you want to write more in your everyday life. Journaling can help you process your thoughts, release emotions in a positive way, track your goals, and list what you’re thankful for. Writing about an upsetting experience can even reduce depression symptoms you may be coping with.

5. Spend time with people (and pets!) you love.

Fun fact: We’re 12 times more likely to feel joyful on days that we spend six to seven hours with loved ones. Even if that’s not always possible, calling or FaceTiming a friend or family member can be enough to boost your mood. And you’ll probably make their day when someone they love reaches out to them!

If you or your loved ones have pets, being around these furry friends can also relieve anxiety and make you smile! Petting animals lowers cortisol (a hormone that triggers stress ) and increases oxytocin, which promotes happiness and bonding.

6. Get outside and move as much as possible.

Even if you’re not the most nature-loving person, a walk on a sunny day can do wonders for your mental health. Hiking, biking, or just spending your lunch break outside can boost your mood and energy levels. Just make sure you apply sunscreen before soaking up some Vitamin D (even if it’s cloudy).

Gardening and yardwork also count as nature time; plus, you’ll get some exercise in! Physical activity releases endorphins in your brain, which can improve self-esteem, reduce stress, and even help you manage pain. All of these physical and mental health boosts are great reasons to get outside and move!

7. Try a yoga class at your local gym (or online).

Yoga is an exercise form that pairs deep, calming breaths with gentle stretches, balancing, and core work. Whether your gym offers classes in person, online, or both, yoga is a great way to reduce stress while squeezing a workout into your lunch break or early-morning routine. Your instructor will guide you in deepening your breathing as you stretch and move, which will help you get more oxygen, lower your blood pressure, and reduce stress.

You’ll boost your physical and mental health through yoga by:

Combating anxiety and depression
Reducing inflammation, pain, and fatigue
Increasing your strength and flexibility
Improving heart health
And more

Making time for yourself matters!

Praying or meditating, resting, spending time in nature…all of these things will help you feel refreshed and ready to be there for your loved ones and carry on with your day.

If you’re struggling to carve out some quiet, peaceful time, you’re not alone. But joining an in-person or virtual prayer group, mindfulness session, or yoga class may help you find rest and peace amid a busy life. Prioritizing your mental health is much easier when you’re surrounded by a supportive community!

The post 7 Ways to Boost Your Mental Health appeared first on YMCA.

5 Tips for Working Out with Spring Allergies

ymcaTFM — Thu, 01 Apr 2021 09:00:49 +0000

More than 50 million Americans struggle with seasonal allergies each year. And sniffing, sneezing, and watery eyes are tough enough to deal with, let alone adding an outdoor workout into the mix.

But you don’t have to let pollen, ragweed, or grass derail your exercise routine! Check out our five tips for safely working out with spring allergies.

1. Pay attention to the pollen count.

The pollen count refers to the daily number of pollen particles per cubic meter of air. The higher the pollen count is, the worse your allergies are likely to be that day. Experts consider a low pollen count to be between 0 and 2.4, while 9.7 to 12 is high.

You should check the pollen count each day, especially if you get severe nasal congestion and exercise-induced asthma during allergy season. You’ll find pollen count updates on AAAAI.org (The American Academy of Allergy, Asthma, & Immunology) and Pollen.com.

Over-the-counter antihistamines like Claritin, Allegra, and Zyrtec (or their generic forms) can help you manage your allergies for outdoor exercise. But when the pollen count is high, you may want to play it safe and choose an indoor workout.

2. Keep an eye on the weather.

Pollen travels through the air more easily on dry or windy days than on wet or cloudy days. If you have allergies, the best time to exercise outside is during a rain shower, or right after it stops raining. Just make sure to dress appropriately if you run in the rain!

You might also want to aim for working out in the evenings or after work, since you’ll keep your skin safe by staying out of the sun when it’s strongest (midday, between 10am and 4pm). Plus, you’ll avoid peak pollen count times (mornings, between 5am and 10am).

And whether you’re expecting sunshine or clouds during your workout time, wearing sunglasses can help you keep pollen out of your eyes while exercising. You’ll also reduce glare, eye strain, and the risk of UV damage when you wear shades.

3. Think about where you’re exercising.

Many people don’t realize this, but outdoor exercise in urban areas can actually set off your allergies more than in rural areas. Carbon dioxide levels are higher in cities, which makes ragweed grow faster and produce more pollen than in the countryside.

Pollen counts are also worse at higher elevations and, not surprisingly, in plant-rich parks and forests. So if you have spring allergies, running on country roads, in a suburban neighborhood, or on an indoor track may be better options for you.

If you choose to exercise outdoors, try to stay away from anyone who’s mowing the lawn. Cutting grass can stir up pollen and mold, so do what you can to steer clear of running lawn mowers. Even just crossing the street can help you avoid that much more pollen!

4. Choose a low-intensity workout.

When your spring allergies are acting up — or if the pollen count is high — it’s no time for sprinting or doing a HIIT routine outside. That’s because cardio and high-impact movement can increase inflammation and blood flow, making allergy and asthma symptoms worse.

Instead, opt for a lower-intensity workout like outdoor yoga, biking, or walking in the park. These exercises will allow you to get moving without pushing yourself too hard on a high-pollen (and sneeze-inducing) day.

5. Exercise indoors at the Y!

Another tip for working out with spring allergies: Go to the gym! Your local YMCA is a great place to exercise indoors with spread-out group fitness classes and safe, clean equipment.

A few ways to work out at the Y include:

Running on the track
Lifting weights
Taking the family for a swim
Attending a group exercise class
Trying a senior fitness program
And more!

Don’t let allergies keep you from enjoying your workouts!

By following these tips for working out with spring allergies, you can move toward your fitness goals without letting allergens ruin the fun (and benefits) of exercising.

The post 5 Tips for Working Out with Spring Allergies appeared first on YMCA.