4 Surprising Tips for Getting Flat Abs

1. Pick the right protein: Choosing a protein that is rice-, pea-, artichoke-, or hemp-based may be easier on the digestive tract than many lactose, whey, and milk proteins, which can cause some belly bloat. —Maria Pagano, R.D., exercise physiologist, and Tier 4 coaching manager

2. Breathe: High levels of cortisol, a stress hormone, can cause the body to deposit fat around the midsection. By lowering your stress levels, less cortisol is released. Taking a few five-minute breaks to relax and breathe throughout the day can significantly decrease cortisol. —Jesse Schwartzman, R.D., exercise physiologist, and Tier 4 coach

3. Focus on your hips: Chances are your hips are probably tight. That means you’re in a perpetual state of anterior pelvic tilt, where your back is slightly arched, creating slack in your abdominal wall—not very flattering. Loosening and opening the hips will help you change the position of the torso relative to the hips, so posture improves and abs engage as you go about your business throughout the day. —David Harris, vice president of personal training

4. Become a coffee connoisseur: Instead of adding flavor shots or creamers to your morning cup, experiment with different blends, types, and flavors. The antioxidants and phenols found in coffee might give your metabolism a boost and kick-start your digestive system. Varying the kind you drink can maximize these benefits. —Michael Olzinski, exercise physiologist and personal-training manager

From Sarahfit http://sarahfit.tumblr.com/

Also for an awesome ab workout check out this video. I'm going to start doing this before bed! It's only 14 minutes! no excuses...

Ballroom +

As you may or may not know, Graham and I started our first dance lessons last spring in preparation for our wedding this summer. We have now moved on from the Beginner Ballroom class to Ballroom Plus.

We're going to pretty much be dancing superstars once our wedding rolls around...

Last Sunday was our first class and it was a lot of fun. Of course we had forgotten all the steps we had previously learned about dance, but we had a quick refresher course and we were back to side stepping and rotating through our waltz. It’s a little bit like riding a bike.

I'm in the process of editing the Y Champions Hockey weekend video, so I’m sorry the posts have been short.  If there are any programs, classes, lessons, etc. you guys want me to try at the Y, leave a comment and I’ll try to be there.

I need to get back into a fitness routine anyway... I'm starting to notice the effects of too much vacation. Primarily in my mid section :(

Monday Night Zumba

Tara (co-worker) and I went to our first Zumba class last night, and oh was it bumping. There were 25 other ladies ready to get their Zumba on as well.

I don't have a lot of Zumba experience, but it really didn't matter. Zumba is all about moving like a crazy person and having fun. No dance experience necessary.

There are Zumba parties Monday, Thursday, and Saturday. So if you want to get your dance on go register at the Y. Also did I mention that it's now FREE if you have a membership.

Wow, there aren't really any excuses now.

And remember someone busier than you is probably Zumba-ing right now...

New Aiyansh: Healthy Kids and Healthy Communities

We’re back! And Wow what an amazing trip. I won’t be able to communicate the full extent of everything on the trip through a post, but luckily I’m diligently working on a video encapsulating our 4 day trip into 5 minutes.  It will be finished on Friday (my last day as an intern!!).

Here is a short preview of our trip through pictures...

We travelled in a bus like this.      

And drove until we saw this 

and this

We visited the Nisga'a Museum ...

 and canoed like this.

 We arrived at the New Aiyansh YMCA and were awestruck by this.

We were welcomed with a traditional feast like this.

(Sea lion, herring eggs, oligans, salmon and all)

 And received beautiful cedar head dresses like this.

The next day we set up for Healthy Kids Day like this,

 and celebrated healthy communities and families with activities like this.

 We met so many amazing, adorable, gracious, and cute children like this.

We left exhausted, but so happy and grateful like this

Great Trip!!

Tuesday Motivation

Interval Sculpt: Round 2

Interval sculpt was so much fun yesterday! I know that statement probably makes you hate me (or think I’m a liar), but seriously, it was fun.

In the morning I didn’t really want to peel my bum off my office chair and go work out, but now I’m glad that I did. I had no previous memories of interval sculpt being fun, so I wasn’t looking forward to it. However, I had a verbal agreement with Rob (the class instructor) that I would see him at Interval Sculpt, so there was no way out of it. I’m a woman of my word.

The first time I did interval sculpt I thought it was super hard (not fun) and I was so so so sore the next day. Today I am slightly sore, but I can walk and lift my arms over my head. And I had fun. My perception about hard workouts and pushing myself has changed so much since February. It kinda rocks my world. 

I think I’m getting stronger.

This class is awesome and Rob loves to mix it up. Yesterday’s class was a total body workout and I loved it. It is so much easier to work hard when you’re surrounded by a group of people giving it there all. A group of people who are working just as hard, sweating just as much, and feeling the burn, just like you are.

Also I really enjoyed Rob’s music choices.

Boot Camp and a little bit of Advice

Wow, boot camp was really hard this week. Faydra introduced lots of new exercises and my body is defiantly feeling it today. Also, I think I made a few poor decisions on the weekend food wise too and now I’m paying for it.

There were a few new additions to our class this week as well, and they did so great. I remember how hard the first boot camp class was and I’m so happy they stuck it through. I hope they obey Faydra’s one boot camp rule: You must come to at least 2 classes! I hope to see them again, see them improve, and get stronger.

I would also like to take this opportunity to talk about how so many different things affect how you feel during your workouts.  Knowing that I have a hard workout scheduled motivates me to make good (healthy) choices for my body. But sometimes I forget… I felt like poop because of a few bad decisions.

1.  Food

I may have eaten not so healthy the day before boot camp (burger and fries…maybe dessert too), which most likely contributed to my sluggish demeanour. I swear working out is easier when you eat healthy, and actually give your body what it needs. (aka vitamins and nutrients)

2. Water

I feel so much better during workouts if I’m fully hydrated. I usually don’t have problems with drinking enough water, (because I’m a H2O bottomless pit) but if you do have trouble I’ve seen these home-made water bottles online that help keep you on track.-->

 3. Sleep

Seriously, sleep is my favourite thing. But it’s so easy to skip out on shut eye if you’re busy. Please don’t. You are not doing yourself any favours by missing vital hours your body needs for rest. You will perform better, be more productive, and be a happier person if you rest.

I know these seem so simple, but they are so easy to forget and neglect. Try keeping on track with these 3 things and I promise you will notice a difference in your workout. I can defiantly feel a difference if I decide to cheat on any of these. 

Health and Fitness in Prince George

For the month of June I would like to invite members of our community to blog with us. Nothing is more inspiring than a personal story. Being able to relate and seeing courage and determination through the eyes and thoughts of another.

I’m hoping to spread the word throughout our community about health, well-being, fitness, goals, athletics and more.

There will be a series of “guess bloggers” this month sharing their stories. Their stories of fitness and health, and how the Family YMCA has helped them achieve their goals.

Stay tuned Prince George. Our very first guess blogger will be Brian Ray! And as Quoted from his entry, “Get fit, eat well and get to the Family Y!”

YMCA Events: Healthy Kids Day, Road Race, & Aurora Leadership Program

Perfect Weather

So if you have been reading my blog you will know that the YMCA Road Race is June 3^rd. Yes, 6 days away!!!!

If you’re interested at all check out this link-> road race info. 

The weather is supposed to be perfect. Not too hot and not too cold.-->

However, not only is there a 10K happening this weekend but you can also choose to run a 5k or a ½ marathon. Woot woot, Go Prince George! Lets get our run on.

But wait, there’s more. After the Road Race there is the Healthy Kids day marathon at Masich Stadium which kicks off Healthy Kids day. This will be the 5th Annual Healthy Kids Day, where families are invited to come join us in a variety of different activities promoting health and well-being. (More info -> Here)

And what’s this Photo Contest I keep hearing about? Oh right, the one where you can win free registration into the new Aurora Leadership Program! So if you know anyone between the ages of 13-15 years old, encourage them to submit a photo of themselves rocking their favourite outdoor activity on our Facebook wall.

Wow, that’s a lot. I'll give you some time to digest it all. J

Cheers

-H

Fusion

A side noteà For those of you that don’t know, fusion (as a fitness class term) refers to the combination of Yoga and Pilates and is suitable for those wanting to increase core strength and vitality.

This past week the basketball gym was closed for a few days because of the installation of a curtain that can now be used to separate the gym. The curtain makes the space more efficient and is awesome.

If you want to see a picture àNew Addition ß

Because of the gym closure boot camp was cancelled. So I found a different fun class to try out. Every Wednesday at 12:10pm Nancy teaches a fusion class. I’ve heard some things about Nancy as an instructor and the consensus was that she is a really tough instructor that will kick your butt. And the hearsay was true. But she didn't just kick my butt, she also decided to make it burn. And she made my thighs, core, and arms burn too. She really likes the chair pose.

To demonstrate

Yes that’s a skeleton doing the chair pose. Thank goodness he doesn’t have any muscles, because Nancy would have made them burn. 

This was the most memorable position from the class for me. We did the traditional chair pose but we also progressively lowered our bum, which increased the burn. We held this position for what felt like an eternity. My legs were on fire.

Anyways, besides the burn, Nancy was great about ensuring that we never did anything that our bodies were incapable of and that we were composed in all the positions.  She stressed that it wasn’t a competition and to only push yourself as far as you felt comfortable. It was a great supportive environment.

Another nice thing that I have been noticing about the classes at the Y is that there seems to be regulars. I see the same people over and over again and it’s almost like a mini gym community. I really like it.

I would defiantly recommend fusion if you would like to strengthen your muscles without lifting any weights. Also fusion has the added benefit of increasing your flexibility.

Try it out if you like, and maybe you will see me there.

Boot Camp

I don’t even know what to say. This class was one the hardest things I’ve done in a long time.

If you want to get into great shape, spend your lunch hour with Faydra the boot camp instructor. The class is intense intervals of cardio and endurance weights instructed at three levels (level dependent on fitness. It’s kind of like choose your own adventure: boot camp style).

And when I say intense I mean sprints, burpees, push-ups, squats, lunges, plank, foot fire, and probably more… but I’m trying to forget…

It would be a challenge for anyone!

But there was a variety of different people at this class: every shape and size, young, old, male, female. It didn’t matter. It was just a great group of people looking for a great noon hour workout.

I’m so glad I did it, because it really opened my eyes to how out of shape I am… and to how in shape I want to be. So I’m going to be making it one of my goals to consistently get my butt kicked by Faydra, and I’ll let you guys keep me accountable. (I’ll be checking into the Y via Facebook every Tuesday. Make sure I go!)

I won’t lie, it was dreadfully hard and sometimes I wanted to die.

But I felt so good and proud afterwards... I guess…No pain, No gain.

For anyone who wants a challenge, join me Tuesday at 12:10pm at the YMCA fitness center.

Because the first class is always the hardest, right? (Pray for me that this is true)

Good Morning

Beacause aren't adorable kitty photos, really what the internet is all about

Pickleball & All

So I tried Pickleball last night for the first time, and oh boy, was I pleasantly surprised…

Before I attended the drop in session I thought it would be a good idea to google up ‘Pickleball’ and see what it was all about.  What I got from the search was that it was a mix of tennis, badminton, and ping-pong, except more accessible to a wider range of audiences (mainly seniors and children).

So from my two minute online research of Pickleball, I kinda expected it to be a pretty easy going sport. But it actually got pretty intense and competitive. Now don’t get me wrong, it can defiantly be a more relaxing sport because it requires less running and the courts are quite small. But Pickleball requires mad skills and agility.

My fiancé and I were defiantly sweating by the end of it.

I will mention that the Pickleball crowd is a little more mature, but that won’t stop me from going again. Everyone was great and very welcoming (also very skilled at Pickleball). Next time I think I’ll invite some more friends out and get a doubles tournament going. Anyone in?

Why the Y?

Because many of my friends and family have been asking me about my experiences with work since I started at the YMCA as an Outreach Coordinator, I decided I would share with you what I've learned and felt so far.

People are often surprised to find out that the local YMCA is not just the fitness facility on Massey Drive. I was. In fact, many residents of Prince George don't even realize that we are a charity - not just non-profit - but an actual registered charity that is dedicated to giving back to our community every day. So yes, we ARE a gym, but we are also so much more.

When you become a member at the YMCA, you pay membership fees. Paying these fees not only grants you access to our wide range of fitness equipment, classes, steam room, lockers, discounted programs and REC Room, but also contributes to a variety of initiatives created to enhance the community in which we live. We rely on income from our programs as well as donations to provide for the hundreds of locals who can't do it on their own. Other gyms might engage in occasional acts of philanthropy, but we make social responsibility a daily priority.

Operating out of TEN facilities in Prince George, the YMCA meets the needs of a very wide demographic. I can't tell you everything that goes on at every facility each day - there is just too much - but I can say that I have witnessed firsthand the impact our organization has on the individuals who benefit from our services.

I've talked to a Camp Kannanaq counsellor who has never been so touched as she was at the end of the session when one child, whose parents weren't able to attend, couldn't believe she was actually there just to watch him in their final performance.

I met a mother who battled cancer while taking classes at the Y and is now an inspirational fitness instructor.

I listened to one young man say, after being left immobile from an automobile accident, that doctors told him he would never walk again. Well, with the help of some of our amazing YMCA staff, he is DEFINITELY walking now!

I'll be blogging more about our Y Champions soon - these are only three of the dozens of stories I've heard in just the last couple of months since starting here. I can only imagine how many more there are left to discover. Each service that we provide really deserves its own post, but here I'd like to summarize some of the main duties our departments perform at the YMCA:

Membership/Health & Fitness (Massey): Provides support, guidance and education about keeping healthy in a fun, safe and engaging way. They offer everything from treadmills to child minding to climbing walls and try to make everyone feel welcome. Assisted memberships allow those who want to join but can't afford it to work out payments that they can manage.
http://www.pgymca.com/membership/index.php

Child Care (various locations): From Early Childhood Education to School Age Care, all of our licensed child care programs, including Preschool, are built to help your child learn in a supportive, secure environment that fosters growth in all areas of physical, mental, emotional and social wellness.
http://www.pgymca.com/child_care/index.php

Seniors' Recreation (Simon Fraser Lodge): The staff and volunteers involved with SFL recreation programming take pride in improving the quality of life of the seniors that reside in the long-term care facility. They create individualized fitness regimes, organize social outings and take care of the residents' pets!
http://www.pgymca.com/seniors/simon_fraser_lodge.php

At-Risk Youth Services (Youth Around Prince): For years, the YMCA has maintained a safe place for at-risk youth to visit and receive assistance by way of advice, clothing, food, work programs, counselling services and more. Working with these teens allows them access to opportunities they would not have otherwise and gives them the chance to make self-improvements.
http://www.pgymca.com/teens/youth_around_prince.php

That's not all, but I hope I've been able to get you interested in learning more about the YMCA. I encourage you to really get to know us. There are several different ways... find the method that works best for you and don't ever hesitate to ask questions! We can only continue to grow and improve by listening to our community and working to address its ever-changing needs.

When you choose to become a member, employee, volunteer or donor of the YMCA, you choose to become part of a caring, dedicated family that you can count on through good times and bad.

Oh, and don't forget, you get that 'gym' pass too!

-Tia

Find us here:
Website: http://www.pgymca.com/
Facebook: www.facebook.com/pgymca
Twitter: www.twitter.com/pgymca
E-mail: communications@pgymca.com
or comment below!

Photo by Birgit Allgaier of Your Mind's Eye Photography

CBC's Live Right Now

This January, CBC is partnering with some of the country's top health and wellness organizations, including YMCA associations across Canada, to execute a campaign that aims to help us all live healthier.

The CBC Live Right Now website offers tools to make reaching fitness goals easier, including interactive challenges, a visual weight loss calculator, health tips and more. Some partners of Live Right Now are ParticipACTION, the Canadian Diabetes Association, the Heart & Stroke Foundation and Dieticians of Canada.

To watch a video about the Live Right Now movement, click: What is Live Right Now? then visit http://www.liverightnow.ca/ to sign up for your own challenges!

We have even created a PG YMCA group that is open to everyone. Be sure to join us here: YMCA of Prince George so we can all get healthy together!

Good luck in your quest to Live Right Now with the Family YMCA of Prince George!