YOUR YMCA
NEWS
TOGETHER WE CAN BUILD A BETTER US
Y INSPIRATION
Staying motivated over the
winter months can be hard. The Y
is here to help!
MON VALLEY YMCA
www.monvalleyymca.org
Jan/Feb 2016
REGISTER
ONLINE!
The Mon Valley YMCA’s Self
Service Portal is up and running
Peggy Herforth is the Y’s Health & Fitness
on our website,
www.monvalleyymca.org!
Director. If you’re just getting started with
a new routine or need some motivation to Members and Non-Members are
now able to pay their Child
continue a previous workout schedule,
Learning Center bills online.
Peggy is here to help!
Starting in 2016, registration
for fitness classes and other
When it comes to starting something new such as
creating a steady workout routine, the hardest part is to stick with it long
programs will also be
enough and keep a consistent enough schedule that it becomes a habit.
available online.
If you plan on using the Self
Working out with consistency is important for achieving fitness results,
Service Portal, please stop in
improving your health, and generating a greater sense of mental well-being.
the business office to give us
Once you have decided on the type of exercise you want to engage in,
your email address. Email
creating consistency means being realistic about how much time you need to
addresses are required to
devote to your regular exercise regimen. It’s important to schedule time for
create an account.
your workouts as you would any other appointment. Don't try to fit them in
haphazardly; put workouts on your calendar or have a set time each day.
Keeping a tight schedule with exercise matters because when you skip a lot
of days in a row the health benefits start to dissipate. At first, this is just a
decrease in the positive metabolic aspects, but eventually skipping exercise effects motivation, endurance, and can
increase injury.
For optimal results, you will want to build up to higher and higher levels of cardiovascular strength, flexibility and
strength training. A gradual increase in intensity will allow your muscles, tendons and ligaments a chance to adjust
to the strains and challenges of a fitness regimen.
A consistent workout regimen reduces stress and increases your mental well-being. When you work out regularly,
your body releases endorphins that enhance your mood. You have probably experienced these positive feelings
after finishing a cardiovascular workout. You might also find that when you go for days or weeks of not exercising,
your energy level decreases and your mood is not as heightened.
Sticking to a regular exercise regimen will keep you feeling revived both physically and mentally. When you exercise
with consistency, your muscles will develop gradually and your mind will experience reduced levels of stress and
greater relaxation.
A BETTER YOU
The new year is a time for new beginnings and to set goals that strengthen the
spirit, mind and body. There are simple things you can do to improve your health
and well-being. The following are five New Year’s Resolutions the Y
recommends for 2016:
1. Eat Together: Sitting down together for a meal is a great way for parents and children to spend time
together. Set aside time for the family to eat meals together at least once a week.
2. Volunteer together: Giving back and supporting neighbors benefits everyone involved. It teaches children and
teens the value of helping others and is also a way to meet new people or discover a new interest.
3. Unplug from Technology: Limit screen time and instead set aside an hour or two for activates that allow
interaction and camaraderie.
4. Be Physically Active: It’s important for children to get at least 60 minutes of physical activity each day and
30 minutes for adults. Make a goal to incorporate more physical activity into your day.
5. Put Extras to Good Use: Do you have extra canned goods or clothes that could benefit others in need? Clean
out your pantry, closet or attic and donate extra items to homeless shelters or community out reach programs.
Make Your Resolution a Reality
FITNESS
SUPPORT GROUPS
NUTRITION
FITNESS CLASS SCHEDULE
COURAGE TO QUITE SMOKING
A support and help with quitting
tobacco for good.
Thursdays, 5:OO-6:00pm • 1/7-2/4
Cost: Free for everyone
NUTRITION WELLNESS
COACHING
Our Registered Dietitian
can assess your nutrition
and lifestyle goals, set up
an “individualized” healthy
eating program for you;
help keep you motivated,
and provide accountability.
Balanced Body:
Jan 4 - Feb 27
Zumba:
Jan 4 - Feb 27
Water Fitness:
Jan 4 - Feb 19
PERSONAL TRAINING
A personal trainer can assess your fitness
level, set up a program for you, and
enable you to reach your goals.
HEALTHY PLATE CLUB A support
club that will teach you how to get
on the path to a healthy lifestyle.
Saturdays, 9:00-9:45am • 1/9-2/27
Cost: Members: $28
Non-Members: $43
For more information on all of our fitness classes and programs, check our website at www.monvalleyymca.org.
HEART HEALTH
February is National Heart Month
Join the Y in support by wearing red with us on
Friday, February 5.
FUN FACT: The beating sound of your heart is the
clap of valve leaflets opening and closing.
To prevent heart disease, stick to a healthy diet
and an active lifestyle at the Y.
SPEND SATURDAY
NIGHT AT THE Y!
FAMILY FUN NIGHTS
Family Fun Nights will meet the second
Saturday of each month through April.
During the night, you and your family can enjoy
swimming, snacks, crafts, and games!
Saturday, January 9 and February 13
Time: 6:00 - 9:00pm • Kids of all ages welcome!
Members: Free • Non-Members: $5
To stay up to date with everything happening at your Y, LIKE us on Facebook or visit
our website at, www.monvalleyymca.org.