Bike For Mike by Sheri Selway

Sunday May 5 was the 3rd annual “Bike For Mike” fundraiser. All money raised this year is going to buy bikes and equipment (helmets, reflectors) for children at Queen Mary School. The Bike for Mike fund is at the Hamilton Community Foundation. Its goal is to make Hamilton a more cycle-friendly city and put the money raised to purchasing bikes for children. Last year Mike’s Bikes provided 110 bikes, helmets, locks, and lights to children and their families. Thanks to all my supporters, I raised over $600!

It was a beautiful day for a ride. The 45 km ride left Bayfront Park around 9:30 am. I rode with the 20 km group which all ages could easily enjoy. A 5 km ride rode through the historic North End neighbourhood.

The 20 km cyclists followed the Waterfront Trail, continued up Longwood Road and connected to the new trail near the Chedoke Golf Course into West Hamilton. Then we were on road into Dundas where a water/snack station was set up. And a bike repair station, which unfortunately I needed! My chain had started acting up! Unfortunately it couldn’t be fixed. However Freewheel Cycle had just opened and they fixed it up and within a half hour I was on my way with a new part! Thank you Freewheel Cycle!

Back at Bayfront Park, riders were treated to water, fruit and hot pizza which we enjoyed while listening to music. I had such a good time I think I will ride 45 km next year!!!

Photo: Here I am with 2 supporters Sandra and Peggyanne, members of our neighbourhood association, North End Neighbours, who set up an information table.

Here are the exciting details:
WHEN: Thursdays at 1:30pm – 2:15pm for May & June

WHERE: YWCA 75 Mac Nab St. S. Hamilton in the STUDIO (on the lower level)

INSTRUCTOR: Robin Mech – an incredible instructor with years of experience as a Pilates Instructor and now with additional training in Pilates for breast cancer survivors
HOW: You do not need to pre-register, just come today or whenever you can start!

If you would like any other details, please contact Robin Mech, Fitness Supervisor, YWCA Mac Nab St. 905-522-9922 ext 138 or Anne Marie Collingwood ywcaencore Coordinator, YWCA Hamilton 905-522-9922 press 8…ext.24

We hope you will take join us in this new exciting opportunity!

So, if you can this afternoon, choose one and start walking!!!

Enjoy
Deanna

16 OFC 2013 Health and Wellness Trainer

Health and Wellness Trainer April 2013

Along with Spring, comes the beginning of the fitness industries’ continuting education conferences. The kick off?
CPTN’s Dare to be Excellent conference May 30-June 1. Early bird (i.e. cheaper!) registration runs until April 13-so register now for a great opportunity to see some great presenters!

Aqua Fitness

You don’t have to be a senior citizen to get a great workout from aquafit. Get in the pool and give it a try!

• It’s not just for Grandma anymore
As a twenty-something swimmer, I wasn’t sure aqua fit would be enough of a challenge for me. But ten minutes into my first class, I was convinced.
We’ve been dealing with that challenge; overcoming the idea that it’s for people who are injured, who are older or who are obese, “But even younger people who are extremely fit can reap the benefits of participating in aqua fitness.”
• Made-to-measure fitness
Regardless of your fitness level, you can get a great workout in the water. Your instructor will offer plenty of modifications to increase or decrease the difficulty of the moves, and you’re always free to go at your own pace. Using a flotation belt will help you stay afloat, or you can go without to really keep your heart pumping throughout the class.
• You’ve never felt better in your bathing suit
Unlike traditional group classes such as aerobics or dance, aquafit is non-competitive. No one can tell if you mess up a move when you’re in the water and you don’t have to worry that anyone’s judging you. Many women find that they can be more focused on the movements when they aren’t worrying about keeping up with everyone else.
Stripping down to your bathing suit can be a daunting prospect, but a challenging aquafit workout is a great reminder that your body is instrumental, not just ornamental.
• The options are endless
As more and more people discover the benefits of working out in water, pools and community centers all across the country are offering an ever-increasing variety of specialized classes, from water running to aqua yoga or aqua tai chi or Aqua boot camp….. Shallow water classes are a great option for people who aren’t strong swimmers or may be afraid of the water, while mothers-to-be and new moms can take advantage of pre-and post-natal classes that help them stay active even with baby in too.
• Killer cross training
Aquafit can help improve your performance in high-impact activities, including running, dance, or team sports such as soccer or softball.
Thanks to the buoyancy of water, you’ll be strengthening your muscles and improving your cardiovascular fitness without subjecting your body to additional wear and tear—leaving you feeling strong and refreshed when it’s time to give your all.
That’s why aquafit is also fantastic for people recovering from injuries—it allows you to strengthen your muscles without stressing vulnerable joints.
• Stay balanced
Aquafit helps you balance out muscle groups that may have become uneven through repetitive actions. Working out in water provides equal resistance through your full range of motion, a phenomenon known as double concentric muscle action. Instructors explain using the basic exercise of kicking your legs from below the knee: “When straightening the leg, the quads are shortening while expending energy and facilitating the extension at the knee. The lower leg is pushing against the water, lifting the load. Then the hamstrings shorten while expending energy to bring the heel towards the gluteals while the calf area is pushing the water back and up. This results in balanced muscle action around the knee.”
• A true full-body workout
It’s not just your heart and muscles that stand to benefit from an aquafit class. Working out in water is also fantastic for your internal organs and lymphatic system. “Hydrostatic pressure, turbulence and buoyancy assist in venous return [the flow of blood back to the heart] and lymphatic drainage,” These extra benefits help explain why participants feel so good after a class—the body is refreshed rather than exhausted.

Come and join Rana for a wicked aquafit workout!! Call Tyler at 905-522-9922 ext 103 for times!!

Woman_Alive!_program_flyer_Spring_SessionOttawa_Street[1]

Balance training is essential for preventing falls, and therefore fractures. Being able to stand on one foot for one minute is a good starting place.

Maintaining good posture is important for reducing vertebral fractures. Your mother was right: ‘Don’t slouch!’ It puts ten times more pressure on the front side of the vertebrae than erect posture does. When rising from a chair, avoid bending forward and dipping your head. Instead, keep erect and push up with your legs, not your arms. Bear in mind that an hour of good posture in exercise class will not counteract poor posture the rest of the day.

Rotation in a forward position is also very risky for the spine: have your feet and body in the same direction rather than twisting and reaching, for instance when picking something up from the floor.

Some activities of daily living (ADLs), such as vacuuming or bed-making, can be dangerous for people with a high risk of spinal fracture. Be careful to keep upright, dropping onto one knee to get low instead of bending over – or delegate those jobs.

Kim suggests doing balance and posture work every day; strength training under supervision 2 to 3 times a week; and weight bearing activities (walking, aerobics, dancing etc.) 3 to 4 times a week, for at least 45 minutes. Whereas for the general population that 45 minutes can be broken down into smaller chunks of time to be more manageable, for bone building, a sustained 45-minute session is needed to stimulate bone growth.

Certain exercises are contraindicated as well, i.e. deep twists in yoga, forward bends in Pilates, or curl-ups/crunches for ab work. If in doubt, be safe and ask your instructor for alternative moves.

Thanks, Kim, for an enjoyable and informative session!

1) want to become a certified personal trainer
2) want to become a certified group exercise instrcutor
3) just love fitness and want to learn more about the body and how it moves!

If this sounds like you, check out the Spring catalogue from Mohawk College’s continuing education programs (http://www.mohawkcollege.ca/continuing-education/catalogue-current.html , and click the “view catalogue” button and you will find the Fitness Leadership Certification Program on page 112). Our next round of courses which start the week of April 15. Registration is open!

Or, send me an email deanna.lawson-langford@mohawkcollege.ca OR lawsonlangfordywca@hotmail.com

See you soon!
Deanna