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Question:
Carol asks: I recently began jogging and I thought my thighs would slim down but they actually seem to be getting larger. I'm stretching before and after my workouts, introducing variety & doing some weight training / toning exercises as well. What gives? How can I trim my thighs?
Expert Answer:
It sounds like your program is right on target and you are putting in some great work Carol. Variety is such a super important issue and it’s great to hear you are integrating it into your program. There are a few things I would suggest you keep in mind with for your thigh-slimming success.
Number one, it’s important to realize “spot reduction” is a myth and total body fat loss is the goal. The second thing to focus on would be your eating; most experts agree the nutrition element is at least 70% of a healthy body composition. Focus on eating healthy proteins such as soy or meats, nuts and seeds, (if no allergies), lots of vegetables, some fruit a little starch and zero sugar…80% of the time. It’s important to vary your fruits and vegetables to make sure and get all the vitamins and minerals you need.
If you have any more questions please feel free to contact me or one of my trainers and we will be happy to discuss any of your goals or concerns in detail. Thank you so much for your time and questions.
Our Expert is Josh Honeycutt, Fitness Director at the Birmingham Family YMCA.
It's time to start thinking about summer experiences for your child! Consider YMCA Residence Camp or Day Camp -- an experience of a lifetime!
Spring Registration!
Registration is now open for the Spring program session, which begins the week of March 9!
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Enjoy a rewarding experience while serving your community. A variety of opportunities are available from teaching programs to being a camp counselor.
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A lemonade stand is the closest thing to personal finance most kids will attempt this summer.
It’s a great teachable moment, financial experts say, from product planning and packaging to promotion and sales. But like summer break, such moments are fleeting, and parents often miss the opportunity to leverage lemons into life skill lessons.
In general, money management appears to be a difficult topic for parents to broach. A 2006 Capital One survey indicated that only 43 percent of parents had discussed importance of prioritizing needs and wants with their children. And, 42 percent had not discussed financial basics with their children. This lack of knowledge can lead to bad consumer habits and poor credit.
This summer, the YMCA of Metropolitan Detroit will mix the entrepreneurial spirit of the lemonade stand with key financial education principles at its popular Day Camp program to help kids become more financially savvy.
That’s right. The Y is teaching personal finance day camp-style.
Backed by a grant from the United Way for Southeastern Michigan, the YMCA will package money skills and activities into one week of Day Camp. While some Day Camps will dedicate 30-60 minutes each day on financial education, others are creating week-long themes to work the program to its fullest potential.
The Plymouth Family YMCA features a day camp week called “Show Me the Money.” “It’s all about the green stuff during Money Week,” said Jenny Paffi, Day Camp Director.
“We’re adapting the curriculum to Day Camp so that kids have fun while learning about the value of money,” Paffi said. “Our campers will earn character cash throughout the week by participating in money skills activities. At the end of the week campers will use their accumulated wealth to buy stuff at a Dutch auction.”
The financial education curriculum is being developed with Oakland University’s School of Business Administration and will be piloted next month at a Rochester after-school program. The program will later be launched at YMCA after-school programs in Farmington and Detroit. Pre- and post-tests will gauge effectiveness and provide input for continuous curriculum improvement.
YMCA Day Camp registration is already underway. Families interested in taking part of the financial education week should contact their branch and ask for the Day Camp director to learn more.
“The financial literacy program has great potential,” said Josh Landefeld, regional director for YMCA Youth Sports & Day Camp. “Kids will be learning essential life skills, helping to create a generation of financially savvy consumers."
And studies say those students will have a positive impact on society. For example, the United States' Financial Literacy and Education Commission states that financially literate people are more likely to be self-supporting, prepare for setbacks and emergencies; increase their standard of living through wise spending, saving, planning and investing; and are less susceptible to scams and identity theft.
If you think of arthritis as an “older person’s disease” you’re only partly right. Although arthritis is most common in people after age 65, many people in their 40s and 50s are living with arthritis as well. There are many kinds of arthritis. Osteoarthritis (OA) is the most common—more than 20 million people in the United States have it. OA affects cartilage, the smooth, protective tissue that covers the bones where they meet to form a joint. In healthy joints cartilage allows the bones to move over each other easily. In people with OA, however, the cartilage wears away, sometimes causing bones to rub together and making it hard to move. The good news is, you can outsmart Osteoarthritis by making small changes that can help you protect your knees and hips, stay active and manage your joint pain.
Protect your joints. You can help control your arthritis by knowing and avoiding the little things that can cause pain in your joints every day. Don’t stand too long, and when you do stand, don’t lock your knees. Rearrange things you use often so you don’t have to squat or kneel to reach them. Lift heavy objects correctly and don’t bend at the waist or hip.
Stretch, move and lift. Exercise is usually the first thing a doctor recommends after diagnosing a patient with OA. The right kind of exercises, combining muscle strengthening, flexibility and aerobic activity, can lessen knee and hip pain and help joints move more easily. Time is less important than frequency here, to keep you from getting stiff. A sample exercise schedule might include 15-20 minutes of strength exercises and 15-30 minutes of aerobic activity three times a week, along with 5 minutes of flexibility stretches daily. Some people have medical conditions that could be made worse by physical activity, so always check with your doctor before beginning any exercise program.
Watch your weight. When you walk, your knees take on pressure that is four times your body weight. For joints that already have damaged cartilage and weak muscles, that’s a heavy load. If you are overweight, losing just five to 10 pounds can lessen the stress on your knees and hips. Commit today to staying active and taking steps to better manage your OA symptoms. Check with your YMCA wellness staff for suggestions of activities that will help you keep moving, such as water exercise classes or a strength training orientation. Or go to www.arthritis.org.
McNeil Consumer Healthcare, a division of McNEIL-PPC, Inc., the maker of TYLENOL® Arthritis Pain, is helping participants in YMCA Active Older Adult programs at more than 600 Ys stay active and reduce arthritis pain through the Keep Moving program. Keep Moving shows adults with osteoarthritis (OA) how to manage their joint pain through simple exercises, weight management and other lifestyle changes. For more information go to www.justkeepmoving.com.
The Broadway Branch of the Long Island (NY) YMCA teaches preschoolers about making healthful food choices and being active as part of the YMCA’s national Healthy Family Home pilot program. One favorite activity within the curriculum involves a mock grocery store, set up by teachers and stocked with real produce selected by parents, where kids shop (along with turns as banker, cashier and bagger) for fruits and vegetables, some of which would go into their own homemade chicken soup.
Between shopping and cooking, kids become more familiar with different foods and their nutritional value. As part of the program, a Healthy Family Starter Kit is sent home with each child. Healthy Family Home offers practical advice and activity ideas in three areas—Eat Healthy, Play Every Day, Family Time—where families can make simple, healthier choices together. The kit can be downloaded from www.healthyfamilyhome.org. Says the YMCA’s Executive Director Anita Harvey, "We want families to embrace healthy habits at home like the healthy habits we teach here through all our programming. Teaching your children healthy eating habits when they are young will help them maintain a healthy lifestyle when they are adults."
Staying healthy is not just about eating right and getting exercise. Good hygiene is also essential for maintaining well-being. In order to keep you and your family safe the YMCA practices diligent cleaning habits. However, there are routines that you can implement for yourself and those around you that will make Carls an even more enjoyable and healthy place to spend your time. Please help us maintain the cleanliness of our facility by observing the following basic hygiene practices.
When visiting the pool there are a few things you can do to contribute to keeping the area clean. Before entering the water, we ask all members to take a soap shower. This habit is one that not only keeps dirt and other foreign materials out of the pool; it also helps protect your skin. Upon taking a soap shower, clean water saturates the pores of your skin, thereby preventing chlorinated water from entering and causing irritation. This is especially true for our younger members who may be more sensitive to the chemicals used to disinfect the pool water. Showering after a swim also aids in preventing skin issues.
Proper use of swim diapers is also essential to preventing contamination. Children who are not toilet trained are required to wear a swim diaper at all times in the pool. Normal diapers are ineffective in preventing leakage in the water. Taking your children for regular bathroom breaks also reduces the possibility of accidents which deplete chlorine amounts. Swallowing of water should also be avoided.
The pool is not the only area where you can make a difference. General cleaning habits while using exercise equipment is important. While our machines are continually cleaned by our Wellness Staff, by using the provided paper towels and disinfecting spray located around the room, you can maintain that cleanliness for the individual who comes directly after you. Please clean off all equipment and mats that you use.
Proper footwear is also essential to keeping the floors clean in the facility. It is good practice to bring separate shoes to work out in, to prevent dirt, grime and other contaminants from being transferred to gym and fitness floors, as well as equipment. All outdoor shoes are prohibited on the pool deck.
Your health is of the utmost importance. Please help us keep our facility spick-and-span!
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