New Year’s Resolutions

The New Year is a time for new beginnings! For the Y – a leading nonprofit that strengthens community through youth development, healthy living and social responsibility – one of the most important resolutions is to resolve to make positive changes that strengthen individuals as well as entire communities. Following are five New Year’s Resolutions the Y recommends for 2012:   

1.    Live Healthier – Achieving greater health and well-being is all about taking small steps. Take care of your health by eating nutritious foods and being physically active each day – experts recommend 30 minutes of daily physical activity for adults and 60 minutes for kids. This can be achieved throughout the day by incorporating physical activity into your daily routines (i.e., taking stairs instead of elevators, walking instead of driving, etc.) The Y offers many fun opportunities for individuals and families to be active. Visit http://www.charlottecountyymca.com/ to learn more.

2.    Volunteer – Doing good feels good, and giving back to support neighbors benefits everyone involved. Volunteering also provides individuals the opportunity to meet new people and to develop new relationships. Find an opportunity in your community that you may enjoy, such as cleaning your neighborhood park or distributing food at a local food bank. Volunteer opportunities are available at our Y for child watch, giving tours and the Y-READS program.  Contact your branch for an application.

3.    Help Inspire Children and Teens, Be a Mentor – Children and teens often need caring adults to look up to and seek guidance. By nurturing our youth, we can help them strive to accomplish success and reach their full potential. Whether a relative or neighbor, use your experience and talent to help youth realize who they are and what they can be. The Charlotte County Family YMCA offers a variety of mentoring programs. Learn more at http://www.charlottecountyymca.com/. 

4.    Learn Something New – Step out of your comfort zone, have fun and grow by exploring personal interests. Is there a swimming, Zumba or painting class you’ve always wanted to take? Try something new that you’ve always wanted to do, to build your spirit, mind or body. Find opportunities at the Charlotte County Family YMCA.

5.    Spend Time with Family and Friends – Socializing is good for your well-being and spending time with the people you care most about really helps strengthen meaningful relationships. It also helpful to have a community of people you can reach out to during times of need. So, try to carve out time each month, depending on your schedule, to connect with family and friends, and to get involved with community organizations, such as the Charlotte County Family YMCA.

Childhood Obesity: An epidemic we can't ignore.

The Y recommends reading the Surgeon Generals "Call to Action" with ideas and tips on how to prevent and overcome obesity.  One of the main I things a parent can do is set a good example.  A parent certainly wouldn't let their young child smoke cigarettes, but getting them set up at an early age for heart disease may be more harmful than that.  Here are my favorite tips from the Call of Action:
1.  Stock the refrigerator/cabinets with healthy foods.  Of coarse a child will pick cookies over veggies if given the choice!  If it's not in the house, they won't eat it and will be forced to choose something healthy if they are really hungry.  (Whining may happen, but oh well.  If they whined for cigarettes, it would be a hands down NO!)
2.  Discourage eating in front of the TV.  I know that when I'm distracted, I eat faster, and this goes for children too.  By slowing down and listening to their bodies, they will know when they are full.
3.  Don't use food as a reward or withhold it as a punishment.  I'm guilty of this one: "Finish your dinner or you won't get dessert!"  This trains kids that they should eat when they are not hungry to get dessert.  If dessert is a reward, it's associated with feeling good, hence "Comfort Food."
4.  Be active for at least 60 minutes a day.  This may seem like a no-brainer, but it's something that many kids aren't doing.  Provide safe environments for kids to play (swimming, biking, etc.) and have certain hours of the day where no tv or video games are allowed.  (If whining ensues, see #1.)

Even with extremely overweight children, weight loss should be gradual.  You should never put a child on a strict diet (unless supervised by a physician) but you should teach them healthy eating habits right from the start.  While my kids and I aren't overweight, we do eat quite a bit of fast food and it's something that I know I need to change.  Now.
-Jeannine Borasch, MS in Exercise Science & Health Promotion

Gym Shoes!

I've got to admit, shopping for gym shoes can be challenging.  There are so many brands and styles to choose from that it can be overwhelming. 
Here are a few tips that I have to make it a little less painful:
1.  Find brands you like and stick with it.  My favorite brands are Saucony and Avia because they fit my feet well.  New Balance has cute styles but they don't fit well on me so I don't bother.  This helps narrow it down!
2.  Walmart and store brands are great for lots of things, but I don't recommend it for workout shoes.  It's worth the investment in decent shoes because it affects your feet and knees and you'll go through them so quickly that you'll have wished you'd gotten better shoes in the first place.
3.  Look for sales!  You don't need to purchase the new style $150 shoes to get a decent pair.  Outlet stores like Marshalls and TJ Maxx sell name brand shoes for less.
4.  My (humble) opinion is that shoes do not need to be "broken in."  If they are uncomfortable in the store, don't buy them.
5.  This may seem obvious, but bring a pair of socks that you normally wear to the store to try on with the shoes.

What is your favorite brand?
-Jeannine Borasch, MS in Exercise Science & Health Promotion

REAL Zumba Video

I love how this video shows real people doing Zumba, not only Fitness Models. This is what a real Zumba class is like- there are people of all ages and levels. It's really fun and not intimidating at all. (You can always stand in the back if you're nervous!) Zumba is included in your membership! If you're not a member, you can try out a class for free:
Franz Ross Park YMCA: Wednesdays at 7:45pm, Fridays at 6:15pm and Saturdays at 9:35am.
North Port YMCA: Wednesdays at 10am and Saturdays at 11am.
Punta Gorda YMCA: Mondays at 5pm, Wednesdays at 9:45am and Fridays at 8:30am.
-Jeannine Borasch, MS in Exercise Science & Health Promotion

4 Healthy Tips for the 4th

Don't worry, one day of indulging isn't going to undo all of your hard work, but that doesn't mean you should go crazy and eat everything in sight.  Here are my 4 Healthy Tips for enjoying the 4th of July:
1.  Drink lots of water.  Before you arrive to the party, bring a 16 oz bottle of water and drink it.  Before dessert, drink another 16 oz.  Often times we are really thirsty and we eat instead.  Try not to waste calories on sugary drinks or beer.
2.  Start a healthy tradition.  The City of North Port is having their 4th Annual Firecracker 5k Run this year at Dallas White Park at 7:30am.  (Only $15 and you can sign up the day of!) Waking up early and walking/running 3.1 miles will surely make you feel great and think twice about what you eat the rest of the day.  Ok, maybe until 11am, but still... 
3.  Moderation.  Are those cute American Flag cupcakes haunting you?  Have half of one.  Still hungry?  Dig into that fruit salad for something sweet and healthy.  Try to use a small plate if possible.
4.  Do not keep (or take home) left-overs.  If those beautiful cupcakes from #3 sit in your refrigerator, you're going to eat them.  (Do not "keep them for the kids." ha!)  Send them home with other guests or (gasp!) throw them away.  By Tuesday when you're ready to go back to the Y you'll be really grateful you did.
-Jeannine Borasch, MS in Exercise Science & Health Promotion

Gym Etiquette...for Dummies!

Great (perhaps obvious) tips by the "For Dummies" series: Mastering Gym Etiquette - For Dummies. 
My favorite tip: When you've removed a weight plate from a bar or when you finish using a pair of dumbbells, return the weights to their designated spot on the rack. Never leave dumbbells or barbells on the floor when you're finished using them. Someone may trip on the weights.

-Jeannine Borasch, MS in Exercise Science & Health Promotion

I Hate to Exercise.

Ok, I don't anymore, but I used to.  Years ago just the thought of working out made me tired.  After taking care of the kids all day and cooking and cleaning and all the other stuff I had to do, the last thing I wanted to do was go to the gym.  My energy hit an all-time low and I was feeling depressed.  I knew that exercise would help, but I just didn't know how to get motivated.  At a conference I heard some advice that for me would be life-changing.  If you like music, only listen to it at the gym.  Books on tape?  Only listen to it at the gym.  TV?  Only watch it while your at the gym.  It could even work for a favorite game you like to play on your phone.  It seemed so simple so I tried it, and you know what?  It worked.  I downloaded some really great songs and only allowed myself to listen to it at the Y.  Pretty soon I was also addicted to the feeling I had on days I worked out.  (The few hours of free childwatch didn't hurt either!)  What could be your motivation?

-Jeannine Borasch, MS in Exercise Science & Health Promotion

Running for Kids

We all know that kids who are active are healthier than those that are sedentary.  However, due to budget cuts, many physical fitness programs in schools are being cut leaving it up to the parents to help get their children moving after school.  The local Zoomers Running Club is finishing up a Youth Fun Run Series for kids where kids met up once a week for 5 weeks by the North Port YMCA to run one-mile.  After their last run they will have a pool party!  All for only $5! 

Before getting your child in any physical fitness program, make sure to consult their pediatrician.  Also make sure they are wearing good quality running shoes that fit properly and encourage them to stretch properly before and after their run.  If you are also a runner, this can be a great opportunity for you and your child to bond!
-Jeannine Borasch, MS in Exercise Science & Health Promotion 

The Power of Music

From my personal experience, music makes a huge difference in how hard I exercise.  During my daily run, I start to lose momentum around mile two and that's when I need to hear something good.  After I've flipped through what seems like a zillion songs, I find a newer one that gets me going and I get instantly energized.  No doubt it's totally mental because I haven't changed anything physically.  But it really does work.  Even the pause in between songs gets me tired.  Perhaps it's because I can hear myself breathing and I remember how hard I'm working.  Is the brain that easily tricked?  Does music make a difference in how hard you exercise?
-Jeannine Borasch, MS in Exercise Science & Health Promotion