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Kickboxing Classes Coming Soon

It’s everyone’s favorite part of the year – the start of kickboxing classes.  Our instructors return from months of intense training, ready to kick some butt.  The training is next level and provides a ridiculous cardio burn.  We’re talking about burning calories and toning up at the same time.  While most gyms simple offer a class where you follow movements, we provide true training.  You’ll walk through each unique move with the trainers to ensure you’ve got it down pat.  Then, we’ll blast your legs, core, and abs until you can’t stand.

Before any of this happens, we’ve got a laundry list of items to take care of.  We need to hire two more full-time trainers to replace Becky and Nancy, since they’ll be in class.  We also need to rearrange the weight room area to add two more heavy bags, a leg press machine, and another set of dumbbells.  After that’s done, we needs some serious cleaning because the place is dirty.  Mark’s looking into carpet cleaning services to sanitize the locker-rooms and other janitorial staff to clean the floor mats across the gym.  We have to be ready for the grand opening, and right now, the place is a mess.  Assuming the carpet cleaners finish early, we may open a couple hours before the official kick-off for a meet-and-greet event.  We’re not sure what’s going to happen yet, but we’ll make an announcement on social media when we do.

Kickboxing classes will run all day, every hour on the hour.  There is a limit of 1 class per day per person.  We encourage you to bring family, friends, and guests because the more people you bring, the cheaper the ticket prices will be.  If you’ve got a large group of 10 or more, please call in advance to book a time.  We’ll offer you a sizable discount and lunch on us.  We look forward to seeing you in the next couple weeks and can’t wait to help get you in Summer shape.

Best Full-Body Exercises for the Gym

Finding it difficult to stick to a specific workout plan? Why not try out the full-body exercise or workout plan? Indeed, you might have to work hard, but for considerably less time. Your head might spin as you encounter the myriad of full-body exercises out there. Sure, you might be aware of the basics, but do you actually know which specific exercises are the best ones for ensuring the full-body workout?

Want to get some more ideas for workouts that you can do for your whole body? Here are our top suggestions for full-body exercises for your daily gym session that you can try out easily.

  • Push-ups: Though the idea of push-ups might be old school, but it is immensely effective. Pushups are known to work upon a wide spectrum of muscles –primarily targeting the chest, core, and triceps. Individuals who do pushups daily are able to lift around 60 per cent of the overall body weight effectively. There are many different types of pushups. Therefore, you must include a pushup as a part of your gym training.


  • Squats: A squat is yet another weight-lifting exercise that is immensely beneficial for your lower body. The exercise is known to work directly on your hips, glutes, and hamstrings. It also helps in indirectly strengthening the core of the body along with the upper part of the body when done with some weight.


  • Lunges: If you are a fitness freak, then you are simply going to love this full-body workout regimen. The exercise is great for hitting the entire lower half of your body, focusing on the glutes, quadriceps, and the hamstrings. Still looking for more? Hold a dumbbell in your hands as you perform the lunges. There are several ways of doing Look up for the best ones for your body type & preferences.


  • Pike Roll-Out: A recent study that was published in the Journal of Orthopedic & Sports Physical Therapy concluded that out of 10 exercises that were tested, the pike roll-out workout combination turned out to be the most effective for the development & strengthening of the core muscles of the body. Though this combination might appear challenging in the beginning, it serves great results for your muscles & the entire body as you get used to it.

Make the most of the available combination of full-body workout sessions or exercises towards ensuring the best results for your entire body.

Top Fruits to Eat to Lose Weight Easily

A majority of the world’s population suffers from excessive weight gain or obesity issues. With a plethora of ways and recipes to help you lose weight easily, it is vital to follow a particular regimen that helps you achieve your weight loss goal most naturally. In this post, we will help you know about some of the top fruits out there that can help you with easy weight loss.

If you are looking out for losing excessive weight quickly and without giving into a strict diet plan, then here are some easy-to-find fruits that you can plan out in your daily diet. Have a read:

  • Avocado: One of the fruits that top the list when it comes to effective weight loss is avocado. Avocado is considered the best fruit to enhance your weight loss regimen seamlessly. Enriched with Omega 9 fatty acids, Avocadoes are the best fruits you can try out to lose weight effectively and easily. It helps in speeding up your metabolism naturally. It also aids in burning fat & boosting energy throughout your body.


  • Lemon: You must have come across the routine of consuming one glass of lukewarm lemon water empty stomach every morning to reduce belly fat easily. Lemons are indeed great fruits to help you with easy weight loss as it is abundant in essential minerals like magnesium & phosphors along with Vitamin B, riboflavin, and Vitamin C. Follow the routine of drinking a glass of lemon water mixed with honey every morning to feel refreshed and achieve weight loss quickly.


  • Watermelon: Love those red, juicy fruits every summer season? Now you have one more reason to love it more as watermelons help in weight loss naturally and effortlessly. The watermelon fruit is naturally deprived of any fat content and thus, is a great option when you are on a diet. You can squeeze out maximum calories out of this healthy fruit by consuming one glass of watermelon juice which is around 50 calories. In addition to this, the fruit is also enriched with essential vitamins like A, B, & C and come in a package full of lycopene and plant chemicals that offer additional protection against cancer & heart diseases.


  • Bananas: This fruit is considered best when you consume it raw & fresh. Serving as the best alternative to your unhealthy breakfast every morning, bananas can help you in achieving weight loss easily. Though this might appear quite contrary to the belief of bananas aiding in weight gain, consuming one banana can fill up your stomach easily. This leaves you with no choice of eating unhealthy food items that you might otherwise crave for. Bananas help in providing you with the much-needed dosage of the required amount of energy. It also helps in burning your excess body fat quickly.

Consume these fruits on a regular basis if you wish to lose weight easily.

Easy, Nutritious Snacks for a Healthy Body

Whether or not you are a health freak, maintaining a healthy body is a vital reality. The individuals across the world nowadays are seen getting more concerned about their overall health & well-being. As such, they keep looking for the best (sometimes the quickest & the simplest) ways to keep themselves healthy. We live in a rapidly-pacing world. With minimal to no time left for our health & well-being, it is vital that we adopt the easiest ways of remaining at the pinnacle of our health.

In this post, we will help you understand some of the top, easy nutritious snacks or food items that are perfect for a healthy body. Stock up these healthy food items in your house now:

  • Pumpkin Seeds: Also referred to as “Pepitas”, the pumpkin seeds are the great sources for a high-protein diet. Having around 7 grams of protein per serving, the pumpkin seeds are your protein haven. Having no sugar content, these seeds serve as great add-ons on salads, cottage cheese, yogurt, or oatmeal for a healthy snack time.


  • Cottage Cheese: Having tons of casein –around 28 grams in a single serving or cup, cottage cheese is a great bed-time snack. Casein –found in cottage cheese, serves the function of a slow-digesting protein. Therefore, it is considered quite healthy to consume cottage cheese before bed. However, while buying cottage cheese, you must go through the label carefully as some brands might contain a lot of sodium content.


  • Celery: Being around 95 percent water, celery makes it for a perfect low-carb diet or snack. Celery is also a great source of Vitamin K which is helpful in strengthening bones. You can fill celery with nut or peanut butter for an amazing snack. Otherwise, you can also slice out the same and then, add the slices to your favorite salads.


  • Mixed Nuts: A great source of instant energy and a favorite snack amongst many across the world, the mixed nuts have tons of health benefits for your body & mind. Nuts like cashew nuts, peanuts, almonds, and pistachios add more protein to your diet. These also enhance the level of unsaturated healthy fats to your diet which is vital for the overall development of the body & mind. If you are checking on your salt consumption, then you can read the label before buying any pack of mixed nuts.


  • Frozen Grapes: If you are having intense sugar cravings or you love sugar to the core, these subzero frozen grapes are the ideal snacks for you. You can spread whole grapes on a baking sheet and freeze them until firm. Store these in a zipper-locked bag and eat while you have sugar cravings. Red grapes tend to have more antioxidants in comparison to the green ones.


  • Dried Fruits: Dried fruits serve to be a great fix for the sweet fix. In this context, you can consider eating dried plums as they have lots of antioxidants.


Try out these easy, healthy snacks for ensuring yourself a nutritious diet throughout!


YMCA, as we all know, stands for Young Men’s Christian Association. It was founded on 6th June 1844 by George Williams in London. This organization is based in Geneva, Switzerland with more than 58 million beneficiaries from 125 national associations. YMCA’S primary goal is to put Christian principles into practice. This goal is achieved by developing a healthy spirit, mind and body. This organization has shown rapid growth and has become worldwide movement founded on principles of muscular Christianity.

30 DAY CHALLENGE- YMCA of Greater Louisville

It’s composed of 3 exercise challenges namely;

  • Abdominals
  • Thighs and Glutes
  • Arms

You have the freedom of choosing any of the above. The challenge is simple and yields positive character that will enormously help you along the way. Following simple daily program not only reinforces your confidence but also motivates you to press on.

You will be provided with exercise sheets with daily exercises in it – inclusive of rest days. You are then expected to adhere to the daily routine either in your home or the wellness center.

Upon completion of the challenge, you are required to plan an appointment with the center’s healthy living coach and do the exercises assigned for the 30th day. After, there is a prize to be won.  This challenge charges $10 regardless of whether one is a YCMA member, program member or a guest.


The challenge comes at the end of summer where a large number of people are busy. Then, Work takes over, and we tend to neglect our body fitness. This challenge, therefore, presents an excellent time to regain your health and fitness goals starting October 1st all the way to December 31st.

The aim of the challenge

  • To complete 50 times workouts: this implies a weekly average of 4 times exercise.

Registration is from October 1st to November 5th.  You are required to log your workouts on the tracking sheet. Upon filling the first sheet, you qualify for the halfway mark. Then submit to the welcome desk of any of the Jefferson city area YMCA locations, and you will receive exceptional t-shirt exclusively to finish strong challengers.  Also, after 25 workouts, one can also receive a t-shirt.

As soon as you complete the 50 times workout,  turn in your completed sheet, and you will enter into YMCA prizes draw inclusive of personal training sessions and free membership months. You can also earn bonus entries when you check into YMCA on Facebook after the workout.

The charges are $20. There is no better way of finishing the year stronger and fitter other than being part of 50 times workout.

Young Men’s Christian Association fitness challenges offer everyone an exciting opportunity to the world of fitness and healthy living. The organization charges a small fee, but the outcome is unbelievable. The challenges organized are simple, and anyone can participate in them at any given time. Also, these challenges enhance youth development and social responsibility. A life in YMCA member fitness challenge is an all positive life.




Top unexpected benefits of working out

In the last post, we talked about actions you can take to encourage yourself to work out. Well, if you haven’t found any reason that motivates you to start a healthier life, you should read the following benefits of exercising. You may not see it right now but being active can change your life forever and you’ll be grateful.

The most important thing isn’t losing weight or having that “beach body”, exercising has more benefits and meaning than those aspects, from your daily happiness to your mental health. Regular training is a habit that everybody should have to enhance the quality of life, so do not be discouraged, you can do it!

Here you have some surprising benefits of exercising that you probably did not know:

  1. Stress-free. As soon as you start walking on the treadmill or in a cross trainer, your tension will start to blow off completely. Exercising is like a soothing, it will increase some chemicals in your brain that will help you to be a stress-free person. Is a fact that working out will decrease any negative feeling as anxiety, depression, etc. Plus, exercising frequently produce positive feelings and thoughts that will reduce your perception of pain.
  2. Improves learning. Yes, that’s right. Exercising will increase chemicals in your brain called growth factor that makes easier learning. When you play tennis or you dance, you’re challenging your brain because he needs to coordinate and improve your capacity. So, you don’t have to be in a gym if you don’t like it, choose any sport or activity that you’ll enjoy and you’ll notice great changes in your life.
  3. Boost self-esteem. When you make exercising a habit, you’ll start feeling better about yourself. Every time you look yourself in the mirror, you’ll feel a confidence you didn’t have before. Doesn’t matter how intense your workout is, from running to go to a gym, any activity will make you feel better about your body image.
  4. Better skin. Working out can be the best thing for your skin. Every time you exercise you’re increasing the blood flow to your body, which means your skin is receiving a new dose of nutrients and oxygen. The most effective exercises to ameliorate your skin are those where you challenge your muscles with your own bodyweight. Example: planks, lunges, and any resistance activity.
  5. Refine memory. Regular physical activity will help you to boost your memory and learn new things. While you’re exercising you’re producing cells that are the hippocampus responsible for your memory. Exercising will reduce your chances to suffer ay memory disease like Alzheimer’s.
  6. Better nights. Working out on a daily basis will help you to sleep faster and have comfortable nights improving your quality of sleep. Is recommended to do it early inasmuch as when you exercise at night, you’ll boost your energy. Find the perfect spot during your day to make sure you’ll have pleasant nights.

What do you think? Are you ready now to change your life for better? Cheer up!

Smart tips to encourage yourself to work out

“I want to work out,” “I want to start a healthy lifestyle,” have you ever said those things without any result? Don’t stress yourself, starting a new habit is very complicated and we’ll share with you some great tips to encourage you to start your resolution. The first thing you need to do besides just say it out loud is really getting your mind on board. Feel it, desire it, focus on it. You can do it! Try the following tips, and you’ll make it.

Determine your purpose. Why? It’s the question that you should ask yourself. If you want to start a new healthy lifestyle, you must be clear about the reasons for starting a big commitment to this one. For you should be the response; to feel better, being healthier, fell more energized, being stronger, gain self-confidence, and so on.

Say bye to negative thoughts. You have not started, and yet, negative thoughts pop up into your mind. Don’t let them! Identify the possible obstacles and think positive strategies to overcome them.

Love yourself. You’re beautiful the way you are; your body is a unique machine that makes everything possible, be gentle. Exercising is not only for the abs you’ll see, is you’re your wellness.

Buy your clothing. You’ll feel motivated if you wear something that you like. Buy the outfit you want and be ready for starting your new journey.

Plan your workout schedule. If you don’t know how to organize your time because you have a lot of work, activities, children, etc. Set aside a few minutes and plan your workout schedule. Commit yourself to your calendar, if you write something in there is non-negotiable, just go.

Don’t forget your playlist. Music can be your biggest ally, don’t forget it. Music can make you feel motivated and happier.

Consider a personal trainer. If you don’t know much about what you should do, consider a personal trainer that will help you to elaborate the best plan for you. Be open to new ideas, workouts routine, and be enthusiastic. You can do it!

Start slow. Flexibility, cardio, and strength. Don’t rush yourself; if you’re starting, you should begin with flexibility workouts that will help you to increase your blood circulation. Try incorporating light cardio routines to invigorate your mind and body. After you feel motivate and ready to make a step further, add strength workouts.

Track your workout. Keep a journal or use an app to record your progress. You’ll feel proud of yourself when you know you’re aware of your development.

Pause if you need it. Whenever you feel that your muscles sore after an intense workout, you can take a rest day if you consider. Also, you have to be aware of your mental health; if you feel overwhelmed, your mind deserves a rest too.

Don’t quit! If you finally started a new habit, stick to it. “One of the greatest moments in life is realizing that two weeks ago, your body couldn’t do what it just did.”

Planning Your Workout Week

With the new year still in its infancy, what are some of the resolutions you made and want to see through? If one of them is to get back in shape, then there are things that you need to work out in order to realize your fitness goals. For this reason, the Y has done some research for you on some of the ways to reach these goals. Here is a weekly workout plan that we believe will do you good. So, if you are interested, read on.

But before moving any further, it is worth noting that a lot of people struggle when they start to work out and that even includes dedicated athletes. Therefore, one of the most important things that you need when venturing into getting fit is dedication, plus lots of motivation – you really need to motivate yourself.

So, how do you come up with a workout schedule you will follow? Here’s advice and some tips that we believe will help you plan an exercise program you can commit to.

Set Goals That Are Reasonably Within Your Lifestyle

Before coming up with a weekly workout plan, it is essential that you, first of all, assess your current activity level stand. Do you have any physical limitations? Ever had a fitness plan before? What amount of time a week can you dedicate to work out? The answers you give to these questions will be the foundation on which your workout schedule will be built on. Setting an unachievable plan is a waste of time, and you’d be letting yourself down. Therefore, consider your availability and ability to commit and work around that.

Schedule Your Workouts Like They Are an Important Appointment with Your Boss

I can bet that you’d never cancel a meeting with the boss. I know I’m right! It is, therefore, vital that you carry your fitness plan with the same importance. With a goal in mind, come up with workout times and add them to your calendar like you would your appointments. Once you’ve done that, force yourself to avoid canceling them and block out time in your day to exercise as if it is something you value – just like your career.

Settle For A Place You’re Going To Work Out

Decide on where you want to go work out. Is it at home? The gym? A class with friends? Or running outside? Considering such details to the narrowest detail will help you create a consistent routine. It is important that you find your preferred workout location first; consider different options.

Decide Work Out Routine

Once you’ve decided on the above details, the fun part can begin. Start by determining your workout activities. The great thing is that there are plenty of options. It is, therefore, important that you pick exercises and workouts that suit your body. There are guidelines that you could follow when it comes to this. For instance, physicians suggest 180-minutes of aerobic activities every week and about two to three days of strength training. It is also advisable that you set apart days of rest to give your body a chance to recover.

Once you are done with planning, it is time to put things into perspective. Here are a couple of tips that will help you stay accountable to your fitness plan.

Find Someone To Keep You In Check

If you find it hard to motivate yourself, then consider finding a workout partner that you can go to the gym with. This way, it will be harder for you to cancel plans since you will already have committed to another person that you can work out with.

Try Out New Things

It is also advisable that you consider trying out new and different things when exercising. Adding variety to your workout regimen, will spice things up and keep you motivated. This way, it will be easier to enjoy your workouts and to build endurance.

Reward Yourself

Reward yourself every time you meet your weekly workout goals – do not be afraid of celebrating your achievements! Doing so will keep you motivated to continue following your workout routines.

Have any extra tips on how to plan a workout week? Feel free to share with us. For any questions on fitness plans, you should consider exploring, contact us today and we’ll be more than glad to help you out.

Nutrition Hacks For A Healthier You

People, in general, have become increasingly committed to better health. As such, the YMCA is dedicated to having their members be the best version of themselves. Top of the line amenities, professional staff, being some of the ways YMCA aims to bring about holistic health. Being healthy is much more than the exercises or exertions that you put your body through. The YMCA is always invested in finding out how to make nutrition a topic that their members be fully knowledgeable in.

Today, we’ll be discussing some hacks that may be the key to being healthier!

Nutrition Hack 1: Water up

A lot of YMCA members fall prey to the latest trend in health beverages. Not that we blame you. It can be pretty tempting to get into something that many have claimed to have worked wonders for them. Protein shakes and juice cleanses are just some of these trends. What a lot of people don’t realize is that the best beverage for a healthier version of themselves has been readily available for years. Of course, we’re talking about plain old H20.

The human body is made up of mostly water and it also relies on water to help perform different functions. Our bodies uses lots of water and it would be in our best interest to keep replenishing it. It is best if YMCA members make water their first choice as a beverage. Summer is coming up and water will help cool bodies while they enjoy vigorous physical activities.

Nutrition Hack 2: Quality Snooze Time!

The importance of getting enough quality sleep cannot be overstated. Getting proper rest is as important as proper diet and exercise.

Poor sleeping habits can drive insulin resistance, throw appetite hormones off their groove, and reduce physical and mental performance. Since the YMCA is committed to the overall better health of their members, suitable emphasis is placed on quality sleep.

Non-quality sleep is one of the strongest individual risk factors for future weight gain and obesity. It increases this risk by 89% in children and 55% in adults. So if this is something you’s want to avoid–get started on training yourself for quality sleep.

Nutrition Hack 3: Let Your Plate Shrink!

Studies have shown that using smaller plates can be an effective strategy for reducing the quantity of food intake. The tendency to fill that plate when serving food often leads to a larger portion in sizes than what is needed.

To combat this, consider serving your meals on smaller plates in general. In the event of wanting seconds, prep additional servings of fruit and vegetables instead of a more calorie rich viand. Vegetables and fruits are the “default” health food of choice. This is for a very good reason. They are loaded with prebiotic fiber, vitamins, minerals, and all sorts of antioxidants. Some of these have potent biological effects.

Studies have shown that people who eat the most vegetables and fruits live longer. They also have lower risk of heart disease, type 2 diabetes, obesity, and all sorts of diseases. So not only are you lessening the usually large amount of food you take in, you’re also getting more fiber and vitamins!

Trainer Relevance in 2017 is Questionable?

We’ve received some interesting feedback with our previous discussion. We’re quite thankful for that! One of the topics that met with a number of requests is to discuss trainers in the YMCA setting. This is quite understandable as those who are wholly invested in the YMCA experience want to get the most of it. A trainer will always be available to help any member reach their health goal.

However, there has been some views that express the contrary. They wonder, with the availability of information regarding best health practices, are trainers still relevant? While YMCA does encourage their members to be proactive about practices and routines that the deem most suitable for them, having a trainer can only benefit members more. How so?

A YMCA Trainer Is Up To Date With Best Practices

In the branches we’ve consulted for our sustainability research, we got to converse with several trainers and asked them regarding new age practices and how it may affect them. In the age of online and digital learning possibilities, YMCA trainers have made it a priority to be discerning. They take the time to learn new trends and develop their own findings based on their own experiences.

Trainers are still crucial in the quest for a healthier lifestyle. They come armed with the necessary hands-on experience to help members carve out a path that best suits them. Yes, information is more readily available to whoever seeks it. However, there is really no replacing the human element. The human interaction that people often crave. Sadly, it also because of technological advancements that people are often feeling disconnected from others and their community.

A YMCA Trainer Is A Cause-Driven Leader

A trainer isn’t just someone who encourages people. A YMCA trainer is also a cause-driven leader who will employ time tested methods in each session. Strong leadership helps to encourage long-term change in the younger set of members. Trainers are and have always been driven to espouse the four core values of respect, responsibility, honesty, and caring upon every person they come across.

It isn’t just about having a healthy body. It’s also about having a healthy outlook on life and becoming a positive addition to the community. With society becoming increasingly agitated, it is even more important that positive leaders exist in our lives. It is crucial to be able to reach out and make a connection at a deeper level.

One of the best things about the YMCA experience is that the organization is your partner in your growth both in body and in personal development. Recently, diversity and inclusion are both important topics that have dominated the strata of conversation. YMCA trainers understand this and strive to incorporate leadership driven competencies in their interactions with both the youth and the adult members of this organization.

So even in the year of 2017, trainers are still quite relevant. In fact, having a trainer has never been quite as relevant as it is today. The entire process of staying relevant falls under the category of self-development and by working to do so, trainers are not only enhancing their teaching skills, they’re bettering themselves, and their community as a whole.