Strength Training Can Help You Reach Your Goals!

A good strength training routine can do wonders for your fitness goals. Women in particular tend to shy away from strength training thinking it will put on bulk when what they really want to do is tone down. However, “toning” is really comprised of two components: losing body fat, AND building lean muscle mass. Making strength training and indispensible part of most people’s fitness goals.

Unless you already have a regular strength training program, you may be unaware of some of the fundamentals. Here are just a few to get you started on the right track.

Always warm-up using large muscle groups for at least 5 minutes prior to training. This prepares your joints for the stress and activity to follow.

Start with large muscle groups and work toward the smaller muscle groups. In the lower body this means starting with glutes, quads and hams and for upper body start with back and chest.

Start with multiple joint exercises and work toward the single joint exercises. This means for lower body, start with squats or leg presses that use hips and knees, and for upper body start with pull downs or chest presses that use shoulders and elbows.

Allow 24 to 48 hours rest between working on the same muscle group. This allows maximum repair of the muscle fibers to help build muscles more efficiently. Overtraining slows down the process and in addition to increasing your risk for injury will delay your strength gains and body composition changes.

Stretch the muscle(s) you are working between sets. By the time you have finished training each muscle of the body, you will have incorporated stretching into your program, and at the best possible time to stretch: right after exercise, when the muscle is warm.

The American College of Sports Medicine (ACSM) recommendations for strength training are:
• 8-12 repetitions of each exercise
• 1-3 sets (depending on length of workout and fitness level)
• 2 times per week minimum per muscle group

Progress slowly when increasing weight and/or repetitions. Keep increases to about 5% every two weeks. You can increase weight or repetitions depending on your strength training goals, but should not increase both at the same time. Although your muscles may be able to handle a heftier increase, your joints need more time to adjust, and progressing too fast often leads to injuries.

Be aware that due to delayed onset muscle soreness, you may not feel stiffness until a day or two later. If you are just beginning a strength routine or just increasing your weights, start on the side of caution so you don't burn out. A well designed program is the best way to prevent excessive discomfort.

By making strength training a regular part of your routine you can increase your lean muscle mass, improve bone density and slow down the natural decline of your metabolism as you age.

Everyone can benefit from strength training and anyone can do it. If you want to find out more, there are abundant resources available online programming as well as our wonderful personal trainers available at the Y. Get started today and see how strength training can improve your fitness levels.

Group Fitness Tips

People who are not currently participating in group fitness classes have all kinds of wild perceptions of what goes on behind those studio doors.


For some, the mention of group fitness conjures up images of leotard-clad, leg-warmer wearing ladies jamming to the Jazzercise class. For others it is a terrorizing thought of gung-ho fitness fanatics jumping around a step in an incomprehensible swirl of activity.

While some classes are geared toward these crazy fitness fanatics, (and I have also been told that leg-warmers are making a comeback,) for the most part group fitness classes are for anyone interested in getting regular physical activity in their schedule.

We’ve all heard the numerous and well-documented benefits of exercise itself. It can lower blood pressure, reduce heart disease and diabetes risks, and help maintain a healthy weight just to name a few.

The benefits of group exercise can take a step beyond that and include social benefits, accountability, and increased safety.

A group class is a great way to meet other individuals with similar interests to yours. We have several groups at the Y who after class head for coffee or meet up once a week for lunch. It can seem a little intimidating at first to walk in to a class where everyone seems to know each other and all the moves; but introduce yourself and stick with it. After a few classes it will feel more familiar and you can begin to relax and enjoy.

One of the biggest reasons people stop attending a group fitness class is because they do not feel successful. Unfortunately they may judge all classes based on one experience.

To increase your chance of success, here are a few top recommendations:

1. Accept and embrace the fact that you will not get every exercise or move down pat and you will feel a little awkward the first few times. (Read this one again. Write it on your palm if you have to before heading to your first class).

2. Try a variety of classes to get a feel for what you enjoy and can do. This will also introduce you to a variety of instructors.

3. Introduce yourself to the instructor as a new participant. She or he will be more than happy to provide a few modifications (without singling you out in the crowd).

4. Know your limits. The instructor should provide modifications for all levels, (especially if you’ve introduced yourself before class). Avoid simply mirroring the instructor or other participants because you don’t want to look different. Work at the level that feels good for your body.

At the Y, we offer a variety of classes for you to try. Half of the land fitness classes are free to our members and the registration classes are less than $1.50 per class ($10 for the entire seven week session for members).

We believe that group fitness is a great way to incorporate exercise in your healthy lifestyle. Talk today us today about your options.

100 Calories Surprises

Many of us are familiar with the concept of calories. We at least know that the balance of what we eat and what we burn is important to maintain a healthy weight.


Unless you are actively counting calories, however, it often seems abstract. People are often surprised by how many calories can be in small snacks, or how few calories they burn on an exercise.

Here is a brief list of ways you can burn 100 calories and some snacks that will give you about 100 calories.

Ways to burn 100 calories:

Traditional exercises:

- Run a mile

- 10 minutes of aerobics

- Jump rope for 10 minutes

- Swim laps for 15 minutes

- Lift weights for 20 minutes

- 10 minutes of pushups

- Dancing for 20 minutes

Less traditional exercises:

- 20 minute game of badminton

- 30 minute game of Frisbee

- Paint a room for 20 minutes

- Mop the floor for 20 minutes

- Play tag with the kids for 25 minutes

- 20 minutes of active gardening

Even less traditional options (according to Women’s Health Magazine):

- Sheer three sheep

- Twirl around your office chair 123 times

- Play chopsticks on the piano for 40 minutes straight

- Swing a lasso over your head 375 times

- Yo-yo for 20 minutes

- Walk up and down a flight of stairs 33 times

- Rearrange your furniture for 17 minutes

Now for the food side. What does 100 calories look like?

- 10 French fries

- 1 celery stalk with peanut butter

- 6 animal crackers

- 10 dry roasted cashews

- 26 grapes

- 1 hard boiled egg

- 1/3 of a candy bar

- ½ cup plain cooked noodles

- 4 saltines

- 1 medium banana

- ½ can of regular soda

Notice this is just an estimate of calories alone. It does not evaluate fiber, fat or protein content which are vital in determining the true nature of a good snack.

All calories are not created equal. There are some foods that are naturally higher in calories (avocados and nuts for example) that people avoid because of the higher calorie count. However, these foods have lots of additional vitamins and amino acids that say, a handful of animal crackers, could never provide.

Be a wise consumer in the calories you take in and have fun finding ways to take some calories off. Knowing more about the balance is just one step towards reaching your health and fitness goals. Have fun and happy training!

Don't go into a race cold...

Take a cue from the pros and don't go into your race cold. "Do this warm-up before the gun goes off to help freshen your legs," says Andrew Kastor, founder and coach of High Sierra Striders running club in Mammoth Lakes, California. It's a smart start to any run; also try it once or twice a week as you train.

http://www.fitnessmagazine.com/workout/running/training-schedules/race-warm-up-drills/

The Fall 1 Schedule is here.  Check out our great classes for the session!

Enjoy the Outdoor AND Get a Great Workout!

Summers are precious here in the Northwoods. The long winters are wonderful for winter sports, but not everyone enjoys the thrill of nostril icicles.


Once that sun starts to warm things up, more of us try to spend as much time outside as possible. We go to beaches, play outside with the kids and visit friends.

Often times, with this rush to enjoy the summers we put aside our fitness routines. The rationale of course being that we’ll pick it all up again in the fall once the weather is not as alluring. So we favor lounging in the sun to lunges and swatting mosquitoes to squats.

But why not combine the joys of being outside with the benefits of a workout?

There are a million opportunities to add some physical challenges to your summer activities. Things like swimming, walking and biking are natural links between having fun and working out. Not only can you spend some time with friends and family, but you can give your metabolism a boost in the process.

It doesn’t even require intense planning. Just a few small bursts up a hill in your still leisurely bike ride can be enough to jump start endorphins and burn a few extra calories. Challenge your friend to race to the next telephone pole or do an extra lap.

Although summer is definitely a time for relaxing, it is also a great time for keeping up with your fitness goals. Get and have fun!

Boomertitis

You will get older. Even if you are not there yet, (as if there were an exact point that it happens) it will come. It is just a fact.

One of the keys to aging healthfully is to know the limits of your aging body. If you treat your 50 year old body the same way you treated your 25 year old body, you will inevitably meet with some resistance.

Aches, pains, and strains are some of the more mild ways your body can protest being treated like a kid again. Arthritis, tendonitis, bursitis, and complete physical blow outs are some of the more extreme.

Doctors are seeing more and more people in their 50s and 60s coming to their offices with joint and muscle issues. In fact, musculoskeletal injuries are the number one reason for a doctor’s visit, with the majority of visits from baby boomers.

This is the generation, now ages 45 to 63, that is determined to stay young forever. They take to heart the idea that aging is all about mind over matter, and because they don’t mind it shouldn’t matter. But it does matter. Your body simply cannot take the abuse it did in your 20s.

Dr. DiNubile from the University of Pennsylvania, prompted by problems with his own aging body, has started to look at the issues surrounding continued physical activity in a maturing frame. He coined the term “Boomeritis” to cover the host of injuries and ailments common to those attempting to get and stay active in this generation.

The main thing to remember is that it is much easier to prevent injuries than it is to fix them once they occur. Although exercise can be a cause of aches and pains, done properly it is also the best means of preventing them. Moderation is vital to avoiding boomeritis.

Here is a brief, top five list of ways to prevent boomeritis:

• Always warm-up and stretch properly with every exercise session.

• Avoid being a “weekend warrior” by cramming a week’s worth of workouts into two days.

• Develop a well-rounded routine including cardio, strength, balance, flexibility and coordination.

• Follow the 10 percent rule and increase the intensity of your workouts by no more than 10 percent a week.

• Listen to your body.

Unfortunately as we age we tend to look backward when training; comparing our 50 year old body to our 25 year body. This is just setting ourselves up for disaster.

Train your 50 year old body like a 50 year old body and you will greatly increase the likelihood that you will continue to train for many years to come. Happy training!

Just say "YES!"

Positive thinking. You know what it is. You know how to do it. Sometimes you may even do it without trying. But how many times to you make an effort to think positively when you do not at all feel positive?


Now, I’m not going to get into the debate of whether positive thinking can influence health or cure cancer, which many think it can, but I would like to challenge you think about your thought patterns.

Going past the basic philosophy of human thought, (Ego cogito, ergo sum; Descartes famous line “I think, therefore I am.”) proponents of positive thinking believe that how you think influences how you are.

If you have ever seen the movie “Yes Man” you know where I’m going with this. In the beginning Jim Carey’s character is caught in a cycle of his own negativity. A series of events leads him to, (as the name implies), say “Yes” to everything that comes his way. “No” is no longer part of his vocabulary. He is introduced to new foods, new friends, and new experiences that his previous mindset would never have allowed.

Aside from being a pretty funny movie pitch, it’s interesting to consider how perhaps just changing one simple word in your vocabulary could change your life.

Can you imagine heading into situations knowing that no matter what, you are going to say “Yes!”

Think about a group fitness class where the instructor decides to introduce some crazy move you’ve never seen. Rather than thinking, “Ugh. No way I’m doing that. I’m too uncoordinated.” You say “Yes! That looks awesome!” How different would that class be for you?

What about a new vegan recipe a friend brings over. Do you think, “Oh no, this is going to be awful.” or do you say, “Yes, I’d love to try some, Thanks!”

I’m not suggesting that you walk around constantly with a phony positive attitude or that you take “No” completely out of your vocabulary. But I do believe that if you open up your thought patterns to accept not just the possibility, but the probability, that something will be a good experience, that it will be a good experience.

So my challenge to you is to simply take pause before you dismiss a new experience (even, say, this very challenge!) with a quick “No way.” Imagine yourself saying “Yes!” and it being a great event. You may completely surprise yourself and open up an entirely new world of fun. Happy “yes”sing!

Summer 2 Schedule Update

Your Wellness, Your Choice

Like most words, ask a group of twenty people to define the word “Wellness” and you will get twenty definitions, each with its own individual bias.

Think about your own definition. What popped into your mind when you read the word “Wellness”? A cover model? Absence of illness? Physical fitness? Being able to adequately cope with the daily stresses of your life?

Now, I would never insinuate that your definition of wellness is probably wrong, but I would hazard a guess that for most of you, your definition of wellness is, at best, incomplete.

In its truest sense, “Wellness” goes beyond the mere absence of illness or achieving physical fitness but strives to include a balance of all the dimensions in our lives. This includes spiritual, emotional, physical, mental, social, occupational, family, or financial priorities. We tend to focus on one or two of these things, leaving the other components of our lives under nourished and off balance. We feel incomplete, unhappy, and stressed out.

In addition to our definitions of wellness being incomplete, for most of us our definitions are not even our own! They are given to us by magazines and media, friends and family, and experts. You can disregard everything I’m telling you, and as long as you come up with your own definition of what you believe is needed in your life to achieve wellness, then I would consider that a success.

To truly get to your own definition it will require more than the first thing to pop into your head. I would recommend finding a quiet place, a pen and paper, and taking five minutes to write down the things that come to mind. Let the word wellness roll around in your head and write down any thoughts or images that come to mind. Don’t be picky, just write, even the things that surprise you.

It may seem like a lot of work for just a definition, but this type of exercise is more than just forming a definition, it is a way of developing your own wellness vision. It is vision that drives action so this step is vital to creating appropriate goals. This is so critical to helping you focus on the dimensions that are most important to you.

The choices you make everyday determine your current state of wellness and the bottom line is that your wellness is your choice.

So go ahead, grab a pen and some paper, and ponder. As your vision becomes clearer the choices you need to make to achieve that vision become easier.

Have fun and be well (whatever that means for you)!

Your Health and Chronic Dehydration

People love to talk about health and the latest and greatest ways to improve it. There are pills, diets, classes, methods, and seminars, all designed to make you healthier.


One of the easiest ways to improve your overall health, however, can be as easy as turning on the faucet.

Water is an essential element in your body, comprising around 50% of your entire body mass. Yet the majority of Americans are chronically dehydrated.

We severely undervalue the importance of sufficient water intake.

Even a 2% decrease in body water can seriously impair physical and mental functions. Fatigue is a classic symptom of chronic dehydration. Enzymatic activity slows down when tissues are dehydrated which causes a decrease in energy production.

Weight gain can also be attributed to chronic dehydration. Often people who are dehydrated can mistake thirst for hunger. This leads to over eating. After months and years of this the body can even turn off the thirst signal and instead go to craving foods heavy in water simply as a way to bring in any fluids at all.

Other symptoms include constipation, ulcers, and a multitude of digestive issues. With low body fluid your systems are simply not able to secrete sufficient amounts of digestive juices or process the food due to the water imbalance in the body.

In addition, your body is not able to eliminate toxins sufficiently and dehydration has been theorized to contribute to skin issues like eczema or chronic pain diseases such as fibromyalgia, arthritis, and rheumatism.

Because your body is still able to function, albeit at a suboptimal level, with chronic dehydration most people are unaware of their condition.

So how much water do you need to take in each day? According to the Mayo Clinic, “if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.”

If you prefer some more specific recommendations, the most common is the 8x8 rule which suggests drinking eight 8-oz glasses a day. This is the basic level of water and should be increased with exercise or strenuous activity.

Another fluid replacement level recommendation from the Institute of medicine is about 3 Liters a day for men and 2.2 Liters a day for women.

Even if you can’t take in all the recommended ounces in a day, don’t give up on it! Even just one glass more a day will be more than you are getting now. And over time, if you add just one glass a month, you will be taking great first steps to improving your overall health.

So go ahead. Grab a glass right now and get started on your way to better health!

The YMCA Labyrinth: give your brain a break

If you have ever been in the YMCA parking lot you may have noticed an odd grouping of bricks and gravel at the southwest corner. Looking at it you may not know exactly what it is for but get a little closer and you will see there is a definite pattern. The outer bricks form the shape of a circle, and inside the bricks make a maze-like pattern.


It is a Labyrinth designed to help combine spirit, mind and body.

Labyrinths have been used for centuries as sacred spaces and are found in nearly every religion.

Unlike a true maze, which is designed to be unclear and difficult to navigate, a labyrinth really has only one path towards the center, and one path out. Unlike the world around us, the path of a labyrinth is unambiguous.

When you walk a labyrinth you follow the meandering path. The speed at which you travel is totally up to you. The biggest thing to remember when walking a labyrinth is that ‘finishing’ is not the point. Remember, unlike a maze there are no tricks so this is not a puzzle. It is the journey along the path that allows your mind to open up and can be a type of walking meditation.

Each time you walk the path you have a different experience. Some people enter a labyrinth with a specific question in mind. Others just use the time to let the mind quiet down for a few moments.

The time in the center of the circle can also be a symbolic space for praying, receiving, or reflecting.

The journey out of the circle can be used to integrate what was learned on the journey in with that from the center.

Of course, for many, walking a labyrinth is less about profound personal realizations and is just a nice time for a pleasant walk.

However you decide to use the labyrinth, it can be an enjoyable experience. A short break from a hectic life using a slower pace and no difficult choices.

The YMCA labyrinth is open to the public. Feel free to stop by and try it out today!

Check out this article on how personal training can help you reach your goals!

You might want to lose a couple of pounds so that you can fit into that dream dress or it might be on doctors orders; whatever your reasons for wanting to lose weight and get fit, a personal trainer will help you to achieve them. Personal training can help you to achieve you goals in a fun and effective manner.


Personal Training is the Answer to Your Fitness Needs

Hoop with Thursday June 17th at 10:00AM!

This week Thursday Hoop dance like a pro with hooping sensation Cecilia Deede. At 10:00AM you can build your own hoop, and at 11:00AM you can learn to use it (or borrow our limited of hoops). Register today and come join the fun!!

Rock the Short Shorts this Summer!

Check out this article from Fitness Magazine on some great lower body workouts!

"Rock the Short Shorts!"

Group Fitness - Walk-In Summer Classes

Exercising with Arthritis

Chances are that you or someone you know suffers with arthritis. Over 42 million Americans have it.


The most common type is Osteoarthritis (also called degenerative joint disease), as opposed to Rheumatoid or Juvenile arthritis.

Osteoarthritis occurs with the breakdown of the cartilage that serves as the buffer between bones. As this cartilage wears away, the bones actually start to rub against one another. This causes the pain and stiffness that is characteristic of arthritis.

More frequently doctors are prescribing exercise to help alleviate symptoms. The benefits associated with exercise, including improved energy levels, stronger bones and muscles, weight and stress control are well known for the general population.

However, for many people with arthritis, suggesting regular exercise seems counterintuitive, thinking moving their aching joints will only make things worse.

Unfortunately, because there is pain associated with movement, arthritis sufferers tend to decrease their levels of activity. This can compound the problems as unused joints are less efficient not only at daily movements but also in transporting nutrients and wastes, something that is vital in helping keep the remaining cartilage healthy.

The two most common types of exercises are range of motion activities and muscle strengthening exercises. These can both be performed safely by those with arthritis.

Range of motion activities attempt to gently move the joint through its entire and normal range of motion and should be done on a daily basis. Although daily activities certainly move a joint, they are no substitute for true range of motion exercises.

Muscle strengthening exercises are great in building muscular strength. Stronger muscles are better able to support their bones and joints, and can be especially beneficial when incorporated with challenging your range of motion.

People with arthritis should definitely be encouraged to move and get active. If you are uncertain which exercises are appropriate for you and your condition, be sure to discuss your options with your health care provider and get moving today! Good luck and happy training.

Weight Loss Basics

Check out this great handout on weight loss basics!

http://www.ideafit.com/fitness-library/weight-loss-basics-client-handout

Stretching Guidelines

Stretching Guidelines


A lot of people know they should stretch. They know it is good for joints, helps reduce risk of injury and generally improves overall body function. However, for most folks that is where the knowledge stops.

Questions like how much, how far, how long often stop a stretching program before it even starts.

Luckily the ACSM (American College of Sports Medicine) has general guidelines for stretching. Here is an overview of their recommendations.

How often should I stretch? The ACSM recommends at least two to three days a week with five or six days a week preferred.

How many stretches should I do? Try to stretch all the major joints and muscle groups you used during your workout. Often this ends up being about 10-12 stretches.

How long do I hold a stretch? The recommendation is to hold a stretch for 15-30 seconds. If you prefer not to have a stop watch close by, this ends up being about three to seven full, slow breaths.

How many times should I do a stretch? Try to do each stretch two or three times.

How do I know if I am stretching far enough or too much? You should not stretch to the point of pain, however you want to stretch to a point of mild discomfort to get the most of your stretch.

Sometimes it is easy to overlook stretching as an important part of your workouts. Unlike strength and aerobic benefits, flexibility isn’t exactly noticeable. It won’t necessarily help you fit into your summer dress or get ready for swim suit season.

Stretching is absolutely vital to your body’s function. Start out easy and develop your flexibility habit. You can get many benefits out of just a few minutes a day. You’ll also learn it is a great reward after a hard workout. Good luck and happy training!

National Running Day

"Today is National Running Day, a chance to lace up, inspire others to exercise and celebrate the sport. Tell us why you run."

"Why I Run"

Keep Your Back Healthy

Back pain is a topic that is of concern to many. In fact, studies suggest that 80% of American swill experience some kid of back problems during their lifetime. It is the 2nd most common reason that people see a doctor and one of the most common reasons cited for missing work.


The causes of back pain are numerous including poor lifting techniques, arthritis, obesity, and chronic posture problem. The treatments are as varied as the causes and should always be researched with care.

As with many injuries, chronic or acute, one of the best treatment options can be active prevention. In many ways keeping your back healthy and strong is much easier than trying correct problems after they have started.

A key to keeping a healthy back is keeping it strong. Regular exercise is a great way to get the resistance training your body needs to maintain proper muscle strength.

Back exercises can include every muscle group from neck to hips. However, the healthy back extends far beyond just the spine. For example, a muscle imbalance in other places of your body (such as tight hamstrings) can result in an uneven pull on the spinal column. So being aware of your total body balance can play a big role in back health.

In addition to building strength throughout your body, (especially your core, but that’s a whole other topic), improving your flexibility can greatly improve overall spine and body function.

You have heard of the phrase, ‘move it or lose it’. Well, this definitely applies to joint motion. By maintaining motion in the joints, such as the spine, you can maintain freedom of movement and flexibility.

Properly done, the combination of strength and flexibility training can significantly reduce your risk of incurring back pain in your life.

If you are unsure how to start, see your trainer or therapist for recommendations on how to keep your back healthy. Good luck and happy training!

2010 Summer Fitness Schedule

Overtaining

For some people, the hardest thing about exercise is getting started. For others, the hardest thing is knowing when to stop.


Overtraining is a common problem faced by individuals who do not allow their body adequate rest given the amount of training in which they participate. It can manifest as a myriad of physical, emotional, or behavioral symptoms including fatigue, elevated resting heart rate, increased infections and injuries, irritability and depression.

Often people overlook the signs of overtraining as they can be easily attributed to other causes. A few of the most reliable symptoms of overtraining are a lack of progress despite working hard, an inability to finish your normal workouts, and increase in injuries and illness.

Another reason to overlook overtraining is that folks may not know it is possible to train too much. It seems logical that if training 2 days a week is good, then training 6 days a week should be even better.

Your body, however, has to have time to recover. It is only through adequate recovery that you will see any improvements.

The only way to treat overtraining is to simply reduce the stress to your body. This can be done is several ways by reducing the volume, frequency, intensity, or time of your workouts.

Introducing periodization to your training plan can also be effective at incorporating enough recovery. Through the use of macro- and micro-cycles you plan the levels of stress to your system and more importantly, provide the proper recovery your body needs.

Just remember, more is not always better. You can reach your goals more safely and quickly by listening to your body and rest when you start to feel burned out or fatigued. Happy Training!

Swim Suit Season

Despite the recent cool weather, summer is approaching and fast. For some this means thoughts of fun and sun, spending time at the beach or on their bikes that have been long neglected. For others it means something far less pleasant. A thought that strikes fear into their very heart… swim suit season.


When people talk about getting swim suit ready, they usually think first about having to lose weight. Next are the images that jump to mind of three areas on their bodies. Their stomach, legs , and arms.

When it comes to losing weight for the summer, remember you had all winter to put on the Northwoods fluff so try not to expect to take it off overnight. A consistent program of cardiovascular and strength training along with healthy eating will help take off the pounds. Be patient and be consistent.

When it comes to training your stomach region is think less “stomach” and “abs” and more about your “core”. Core training is far more effective and better biomechanically than strictly ‘abs’. If you are unfamiliar with core training, a quick discussion with a trainer or search online will provide you with a wealth of beginning information.

As for your legs, unless you are looking to build bulk you can develop a great strength training routine without spending hours in the gym. Focus on exercises that work multiple joints and multiple muscle groups. (Think squats, lunges, and all their variations).

And for the arms, most of the sculpted look that people want comes from emphasizing the upper shoulder area like the deltoid. So in addition to working the traditional biceps and triceps, be sure to add a variety of deltoid actions to add the mix. Not only can this give you great looking arms, but done correctly this can really improve the stability and motion of your entire shoulder joint.

Swim suit season does not have to be scary. A little planning and a commitment to your nutrition and training plans can make this season your best-looking season yet. Good luck and happy training!

Biggest Loser 2010 Results

Biggest Loser Finale


They came, they joined, they kicked some fat. Nearly 470 pounds to be exact. Not only is that the weight of about three people, but in volume that’s over 63 gallons of fat!

After 12 weeks of the physically intense program and nearly 2 weeks on their own, the results are in.

The 1st place winners both earned an annual family membership at the YMCA, valued at over $800. “Bear” Sherry Loomans lost 41 pounds which was 20% of her initial body weight. “Elmo” Brian Wendt was 1st place male winner and he lost 56 pounds, almost 18% of his initial body weight.

“Gizmo” Tim Gerdmann lost over 63 pounds (17% of initial weight) to claim 2nd place for an annual adult membership, nearly $600. And “Squeaker” Melissa lost her goal weight of 30 pounds (16% of initial weight) to win the third place prize of 10 one-hour personal training sessions worth $350.

Of course, the best things about the program are not about the weight loss at all. Ask any of the participants what they liked best about the program and they likely say the relationships they built with the other participants. Spending over four hours a week with each other while working out they learn to depend on each other and rely on the encouragement and camaraderie.

The trainers want to congratulate all involved. This is not an easy program. It is physically and emotionally demanding and we are proud of every single person who joined up! This is a huge personal accomplishment to survive this program and we wish the best of luck to all they continue their healthy lifestyle journey.

Mother's Day Personal Training Special

Women's Health Day, 2010

Salt Shakers and the American Diet

Salt shakers. Most of us have a couple around the house. Some of us even have a collection. But no matter what their shape or color, almost every dinner table in America has one on top of it.


Americans have developed quite a taste for sodium over the last 30 years. So much in fact that most of us now consume about twice the government’s recommended daily limit of sodium.

Those salt shakers on our tables, however, are only a small part of the sodium intake problem. Over three quarters of our sodium actually comes from the food processing that occurs before it even hits our tables.

This has caused the FDA to take notice. They are now considering a plan to gradually lower the content of sodium in foods citing the prevention of thousands of deaths a year from hypertension and heart disease. One report estimated 44,000 lives could be saved every year by reducing our consumption by a half teaspoon each day.

Officials from the FDA are careful to note that this plan would occur over a 10-year period. They acknowledge that an entire generation has developed tastes geared to our current high salt content and will require time to adapt to a gradual decrease.

Until the time when the first Federal salt limits go into effect, the best way to limit your own intake is to read the nutrition labels. As of now the food industry can add as much salt to a product as they wish as long as they report it on the food label.

To give you an idea of what you are looking to achieve, the current recommended daily intake of sodium for the average healthy individual is about 2300 milligrams. Less if you are in a special population, like hypertensive, some races and older adults.

Once you start looking you may be surprised how much salt is in most every processed food you can buy. Even cookies!

A smarter consumer is a healthier consumer. Take time to educate yourself about what exactly is going into your body and it will pay off in health.

Upcoming Inhouse Trainings

This May at the YMCA of the Northwoods we will be holding two of the YMCA Health and Well-being track courses.

The Healthy Lifestyle Principles course is the new pre-requisite course for all other YMCA of the USA Health and Fitness certifications. It provides practical and theoretical information for instructors of all YMCA health and fitness programs, including information on effective leadership, basic physical activity and healthy lifestyles principles, and program safety guidelines. The course also covers the YMCA mission, philosophy, and the national program training and certification system. No to low activity. Street clothes are appropriate.
MONDAY MAY 24, 11AM - 3PM
$20 for YMCA of the Northwoods Members,
$35 for Non-members

The Foundations of Strength and Conditioning class is a new instructor level certification course specifically designed for YMCA fitness center staff. Course content includes member service and orientation procedures, leadership and relationship building strategies for working with members, exercise science and practical applications, and exercise instruction for strength, flexibility, and cardiovascular training. Course includes practical sessions using carious exercise equipment, case studies, and a written exam.
MAY 25-28, 11AM - 3PM
$80 for YMCA of the Northwoods Members,
$140 for Non-members

Deadline to register for both courses is May 22, 2010. MUST bring proof of valid CPR certification to class. To register, contact the YMCA of the Northwoods at 715-362-9622.

If you have any questions, please contact the Wellness Director, Katie Simonsen, at 715-362-9622 x 113.

Earth Day Fitness

This week Thursday April 22, we mark 40 years of celebrating earth day. First proposed by our very own Wisconsin Senator, Gaylord Nelson, this day was meant to bring the concept of environmental protection to the National agenda.
Most people who live here in the Northwoods are well aware of the importance of our natural resources. Not only do they fuel our economy but we get to enjoy the abundant natural resources on a regular basis.
We appreciate the lakes for fishing, swimming, boating and the woods for hunting, hiking, and snowmobiling. Rivers, bogs, barrens, wetlands, enable us to explore a huge variety of activities within easy driving distance.
Just walking down the street we get to enjoy the smell of pine trees and fresh air. I will always remember soon after my husband and I moved up here from Monona we would just sit on our back porch and breathe. We just could not get over how fresh air was. Breathing became a totally different experience. Too often we take all of this for granted.
So this week, in honor of Earth Day, regardless of your political views, let’s honor the Northwoods and all the ways our spectacularly unique natural resources enhance our lives.
One day this week, head outdoors and take your workout with you.
Take a hike on a trail you have never visited before. Or, you can bring a home gym workout to your backyard. No equipment needed, take advantage of gravity and the things around you. Here’s an example:
Walking Lunges: Begin walking, start taking slower and longer strides. As you step your foot forward, bend it only as far as the knee does not pass the toe with the weight in the heel. The back knee also bends close to the ground. You can add an extra challenge by picking up a good size rock or log. Every time a foot goes forward, you twist from your waist to the same side. The further away from your body you hold the rock the more you engage your core.
This is just one example. It is easy to get active outside, and this week is a great reason to graduate from our winter caves.
So get out. Get active. And don’t forget to breathe.