Category Archives: health & wellness

Nordic Pole Walking!! Give it a try!

Looking for a new activity for Spring?  Why not give Nordic Walking a try!  You may have seen this all around the city, and if so, many of those groups may have been YWCA Hamilton!

Click here for our upcoming program information:  NPW Classes blog

Here are a few shots from our wonderful Nordic Walkers throughout the city!!  Come and join in the fun!


Trying to find time to go to the gym? We have the answer……

Trying to find time to go to the gym?

Can’t fit in 1 hour classes?

Try a 30 minute Express Fit Program!

These safe, effective and balanced workouts are fast, fun and provide results!

Work fitness into your schedule with Express Fit. Sign up today!

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Downtown Hamilton’s “Best Kept Secret”!! WHAAAAAAAAT?

So, I was giving a potential member a tour the other day, and, upon walking in to our fitness centre, and looking at all of the classes we have available, she remarked “I had no idea this facility was here.  You are downtown Hamilton’s best kept secret!”  To which I remarked—–“we don’t want to be a secret-we rock and everyone in Hamilton should know it!” We had a good laugh together, but now its time to spread the word!!!  We are located at 75 Macnab Street South (right across the street from Whitehern).  And what’s here for women looking to “get moving”??

Well, we have a full fitness centre of cardio machines and weight equipment, and free weights, stability balls, gliders, ropeless jump ropes (yes you read that right!)……

What else do we have?  A pool with a variety of classes and length swims to be enjoyed…….

Any other classes you ask?? Absolutely! Its all included in your FITPass membership-Yoga, Pilates, Zumba, HIIT, Tabata, Nordic Walking, to name just a few.

Also INCLUDED in your membership is a personal program appointment to help you get started-yes you read that right too-that’s included.

And all of these options are provided by fully-certified, continuously educated instructors and personal trainers!

Excited yet? Come in and ask for a FREE one week pass-tell them you read Deanna’s Blog article!

See you soon!

Deanna ,

Fitness Coordinator, YWCA Hamilton

Jeepers creepers, where’d we find those peepers?

If the coming of the nicer weather makes you yearn to be northward bound, but time constraints make a proper getaway impossible, a bike ride (or walk or run) on the Lynn Valley Trail will give you that ‘up north’ feeling — even though it’s only an hour away from downtown Hamilton, and to the south at that.

Linking Simcoe and Port Dover, this 10 k rail trail runs alongside the Lynn river, through farm land, pine and cedar groves, and bogs. Now, the earliest wildflowers are up: bloodroot and coltsfoot are in bloom, and trout lily soon will be.

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And the spring peepers are peeping!


For more information, visit


Fitness Leadership Training-Spring 2015!!

The Spring term for the Fitness Leadership Certification Program is just around the corner!  Fitness Theory starts May 4. This course is the first on the journey to becoming a personal trainer, group fitness instructor, or just learning more about how the muscles move the body. If you love fitness and want to share that passion-this is for you!

Message me for more information!  -Deanna

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14 Best and Worst Exercises for people with exercise induced Asthma

A great read for those with Asthma:,,20672105,00.html?hootPostID=58d30d2c3c6e4225971f17b0a764a04f .

Two of the “great” suggestions for people with Asthma, swimming and yoga…..we’ve got them both, and both are included in our fitpass membership.  Come and visit us for a FREE week pass to give them a try! 

As always, check with your doctor before starting any new physical activity. And quite often, the fitter one becomes, the better controlled asthma symptoms can be.   Hope to see you soon!

-YWCA Fitness Staff

Trying to Quit Smoking?

If you’ve made a great new year’s resolution, but are needing a little support, check out Health Canada’s information and tips to help quit, and stay quit! 

And don’t forget, adding physical activity in to your life, can assist you in breaking this habit.  Adding more “healthy”, sometimes helps us stay strong against the “unhealthy”.  Good luck!!



Would you like to get paid to workout?

If you have a passion for fitness and helping others achieve their health and wellness goals, it might be time to consider taking the lead! A fitness leadership role that is…….the YWCA, in partnership with the Ontario Fitness Council, the Certified Professional Trainer’s Network and Mohawk College, offer the Fitness Leadership Certification Program to certify people as group fitness instructors and personal trainers. Our next round of training begins September 10, 2014-registration is now open! Message me (Deanna), email at or give a call at 905-522-9922 ext 118 for more information!

FLCP Poster Fall 2014

Free Health and Wellness Programs for Women

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DIET FREE Habit 2: Include Breakfast and Stop Eating 2 to 3 Hours Before Bedtime

If you’ve been following fitness staff member Wendy’s experience with the DIET FREE program, here is the next installment. Go Wendy Go!!

I am pleased to report that I did pretty well with the first healthy habit in Zonya Foco’s DIET FREE program—Drink water and think before you drink anything else. Of course, I was already a pretty good water-drinker, but I also managed to cut down on my coffee consumption by following this habit. So this week I am ready to tackle Habit 2, which I already know is going to be a VERY big challenge for me. It’s not the breakfast part that’s going to be hard. I already eat a healthy breakfast everyday (except for Saturdays when I splurge on a bacon and eggs breakfast at a local restaurant). It’s the second part of the habit—stop eating 2 to 3 hours before bedtime—that may prove to be my Waterloo. I have gotten into the very bad habit of munching mindlessly while watching TV at night. According to Zonya Foco, who is a Registered Dietitian, the main excuse many of us use to explain why we don’t eat breakfast is that we aren’t hungry in the morning. And why is that? Because we are eating ourselves right into bed! Do you recognize yourself here?

Mom was right; breakfast is the most important meal of the day. Not only does it nourish us after the “fast” we’ve had while sleeping, but it is the metabolism booster we need to get our bodies going. Studies have shown that those who skip breakfast generally eat 100 calories more each day than those who eat breakfast. When you don’t eat breakfast, you become overly hungry during the day, and then tend to overeat later.

What is a “good” breakfast? Is it the Hungy Man’s Special—the 3-egg omelette stuffed with meat, bacon, ham, and cheese, with 2 slices of butter-laden toast, and home fries? You might be able to get away with all those calories and fat if you are a farmhand who just came in from the fields, but when is the last time YOU worked on the farm? How about if you split a veggie omelette with your spouse or friend, put it on a smaller plate, and had half the home fries and 1 slice of the toast (sans butter), with a side of fresh fruit? This would be much healthier for you, and you would consume a lot less calories (bonus—it wouldn’t cost much either!). A good breakfast should include:
• A fruit or vegetable
• Some whole grain
• Some protein
• Possibly a BIT of good fat (such as walnuts)

This week, let’s try to: Include breakfast and stop eating 2-3 hours before bedtime:
1. Floss your teeth after dinner and DON’T EAT again!
2. Every day eat a GOOD breakfast. Here are a few healthy breakfast ideas from our friend in the Fitness Centre, Donna, who also happens to be a Registered Dietitian:
a. Whole grain toast with peanut butter and a banana
b. Cereal with milk and strawberries
c. A bagel with cheese, and orange juice
d. Poached egg on whole grain toast and a fresh orange
e. Yogurt with granola and fresh fruit
f. Oatmeal with chunks of apple, cinnamon, slivered almonds, and milk

Bon appetite!