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!
Fitness Coordinator, YWCA Hamilton
Posted in City of Hamilton, Exercises, free fitness programs in Hamilton, health & wellness, Health Canada, HIIT, mental health and exercise, mental health and physical activity, new exercise, Nordic Pole Walking, pilates, pole walking, retirement and physical activity, strong women, Tabata, training, triathlon training, Uncategorized, yoga, YWCA Hamilton, Zumba
Tagged fitness in downtown hamilton, fitness in hamilton, hamilton ontario, women's fitness, YWCA Hamilton
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
Posted in 2015 Fitness Trends, aerobics instructor, become a personal trainer, fitness leadership training, group exercise classes, health & wellness, healthy role model, how to become a personal trainer, mohawk college continuing education, personal training, Tabata, training, triathlon training, TRX
Tagged become a personal trainer, become an aerobics instructor, fitness leadership training, how do muscles work, how to become a personal trainer, Mohawk College, Mohawk College Continuing Education, YWCA Hamilton
A great group of runners from YWCA Hamilton and Tribe Fitness working hard at their training for Around the Bay 2015.
The YWCA’s run club trains together twice weekly:
1) Tuesday evenings @ 5:00pm for short training
2) Saturdays 10am for Longer Efforts.
Contact Coach Kim @ 905 522-9922 ext. 118
Or firstname.lastname@example.org for details on how to join us!
Posted in Around the Bay road race, around the Hamilton community, balance training, racing, running, running recovery, schedules, small group personal training, training, Tribe Fitness, YWCA Hamilton
Tagged around the bay, around the bay 2015, train for around the bay, training, Tribe Fitness, YWCA, YWCA Hamilton, YWCA run club
Want (and need!) a strong core? Check out this great article from Runner’s World online about how to train your core like a runner!
Need more guidance? Message me about pay-as-you-go Personal Training available at all YWCA Hamilton locations!!
The spring weather (we hope!) is (almost?) here and many runners and walkers will be hittin’ the road again! Great job!! This short video from Runner’s World reminds us to take extra care while out and about!
Kim Agostino offers advice for those running the Around the Bay 30 k road race on March 24.
thanks to Wayne MacPhail and his handy iPod.
And the pace, the route, – even the change in elevation! I use a great iPhone app called Cyclemeter (or Runmeter) to log my runs, which is how I know this morning’s run, from the YWCA on MacNab St., to Bayfront Park, along the waterfront trail to Princess Point, and back to the Y via Macklin, King, Dundurn and Jackson, was 9 kilometers. And as I went, a little voice whispered in my ear every kilometer how fast I was going, my average pace and my distance and time thus far. Good information to have if you’re training for a race, but interesting – and motivating – even if you’re not. Plus it maps the route, emails it to you and stores it in your history. Cool!
In this post I will be focusing on the Gluteus Medius and Gluteus Minimus muscles. These two muscles always work together to fulfill their very important role. Not only do these two muscles abduct and internally rotate the hip, but they also function to dynamically stabilize the pelvis and lower body.
It is so important to target these muscles because realistically weak muscles do not stabilize very well, and poor stabilization of the hip joint can lead to imbalance in the other muscles of the lower body. These imbalances can lead to many other issues as our joints are all connected especially the hip, knee, and ankle joints!
The GLUTEAL muscle group is the center of strength and power in the lower body and for that simple reason we must target those muscles. Here are some simple exercises to target GLUTEUS MEDIUS AND GLUTEUS MINIMUS!
The clamshell exercise demonstrated above is a great exercise to begin with, especially if the hip joint has very limited mobility. You may choose to start with no resistance and then add on a resistance band as shown.
The side lying leg lift is also great exercise for the Glute Medius/ Minimus. Simple and effective this exercise is great for targeting Glute Medius and Minimus without recruiting the Tensor Fascia Latae (TFL) which is often a very tight muscle. TFL often compensate for Glute Medius and Minimus, therefore this exercise enhances the ratio of activity between these two muscles. You may also choose to add a resistance band at the ankle. **Make sure not to flex the hip when you do side lying leg lifts to avoid TFL from firing.
Squats with a resistance band just above the knees are also a great exercise for your hip stabilizers. Make sure not to let your knees cave inward!
I know these aren’t the most exciting exercises to include in a workout program but sometimes taking a step back and performing simple or “boring” exercises may be indicated.
-Carah (YWCA Hamilton, Certified Personal Trainer/Group Fitness Instructor)
Posted in acute injury, aging, balance, dos and dont's, exercise high, Exercises, FIT Tip, health & wellness, Important Issues, running, training, Uncategorized
Throughout my experience in the fitness field I have noticed that I see a lot of issues and discomfort in the hamstrings and lower back, but rarely encounter any sort of injury or discomfort in the Glutes. This is simply because the Glutes are not getting used enough, and the hamstrings and lower back are getting used much much more. The Gluteals are seperated into 3 main muscles:
- Gluteus Maximus: which is the largest of the three and extends the hip
- Gluteus Medius: which is abducts and internally rotates the hip
- Gluteus Minimus: which is the smallest of the three and also abducts and internally rotates the hip
In this post I intend to highlight the importance of a group of muscles that I feel are often overlooked, starting with GLUTEUS MAXIMUS!
The fact of the matter is that many people are tight in the hamstrings, lower back and hip flexors. This often occurs from being seated in a flexed forward position all day long. This is directly related to a lack of strength and motor control in the gluteal muscles. When the hip flexors (opposing muscle to the gluteus maximus) are overactive, the GLUTEUS MAXIMUS becomes weak and inhibited.
Therefore, when our “butt” muscles are not up to the task of extending the hip, the hamstrings and erector spinae muscles are forced to work overtime to compensate. This is known as synergistic dominance. Meaning that the muscles that are supposed to be assisting the prime mover are actually taking over and doing all the work for the prime mover which is the GLUTEUS MAXIMUS. This unfortunate cycle often results in injury or at the very least some pain and discomfort in the lower back.
Here are a few exercises that will help you gain strength and motor control in your GLUTEUS MAXIMUS.
Start with a simple HIP EXTENSION on a mat or stability ball as shown above. Make sure that you stabilize your core and keep pelvis pressed into mat/ ball so that the lower back does not arch and hip does not lift off the mat/ball. Squeeze and Hold. Alternate leg.
Once you have the simple hip extension down, try doing a GLUTE BRIDGE demonstrated above. Start lying on your back with your feet hip width apart, flat on the floor toes right up against a wall, legs bent at 90 degrees. Initiate the movement by squeezing the butt, driving through the heels, and lifting the hips off the floor. Only go as high as your glutes are willing to take you. If you try to force yourself higher, you’ll only be taking the stress of your glutes and shifting the load to your lower back. Lower down slowly to hover over the mat and repeat.
So now that you have some simple exercises to activate your GLUTEUS MAXIMUS, I hope that you or someone you know will find this post helpful! Stay tuned for Part 2: GLUEUS MEDIUS/MINIMUS which will be a more in-depth look at how to stabilize the hip joint!
-Carah (YWCA Hamilton Certified Personal Trainer/ Group Fitness Instructor)