by Glendale Sports Center | Mar 18, 2024 | Glendale City News
The YMCA of Metro Denver is proud to introduce our team of Certified Older Adult Fitness Trainers. Our fitness trainers understand that a one-size-fits-all approach does not work when it comes to fitness for seniors. Each individual has different fitness levels, goals, and health conditions that must be taken into account.
These trainers excel in designing personalized fitness programs that address the specific needs and goals of older adults. Whether it’s improving cardiovascular health, building strength, or enhancing flexibility, the programs are carefully crafted to be both enjoyable and effective. By tailoring workouts to individual abilities and preferences, Denver YMCA’s trainers create an environment where older adults can thrive in their fitness journey.
Certified older adult fitness trainers play a pivotal role in promoting the health and well-being of seniors. Beyond their knowledge of exercise physiology, they possess an understanding of the aging process and its impact on the body. This expertise allows them to des
ign safe and effective workout routines that enhance mobility, improve balance, and contribute to overall vitality.
Adaptability And Ongoing Education
One of the hallmarks of Denver YMCA’s certified older adult fitness trainers is their commitment to adaptability and continuous learning. The fitness landscape is ever evolving, with new research and advancements in exercise science. The Denver Y ensures that our trainers stay abreast of the latest developments through ongoing education and professional development opportunities.
This commitment to staying current allows trainers to integrate the latest evidence-based practices into their programs, ensuring that participants receive the most effective and up-to-date fitness guidance. It also reflects a dedication to providing the best possible service to the older adults who entrust their health and wellness to the Denver YMCA.
The certified older adult fitness trainers at the Denver YMCA undergo rigorous training and certification processes to ensure they are well-equipped to cater to the unique needs of older adults. The certification process typically includes coursework on gerontology, exercise prescription for older populations, and specialized training techniques. Additionally, trainers receive education on medical considerations and conditions commonly affecting seniors, enabling them to provide a holistic approach to fitness that considers both physical and medical aspects.
Denver YMCA’s Commitment To Our Older Adult Community
The Denver Y is your third place between home and work. We are committed to creating a community for Older Adults that focuses on their health and wellness. Check out our Active Older Adult Programs as well as the programs at the Center of Generations.
To find out more information on the Certified Older Adults Training Program at the YMCA of Metro Denver, visit denverymca.org/certified-older-adult-fitness-trainers.
by Glendale Sports Center | Jan 19, 2024 | Glendale City News
The Health Beat
(BPT) – As the new year is here and you may be setting health goals for yourself, exploring the new weight loss medications might be part of this. Whether you’re considering trying them, currently on one, or recently have ended treatment, it’s important not only to consult with your health care provider for guidance, but also to follow nutrition practices that can support your long-term wellness goals.
To help you in sustaining your weight loss journey, Dr. Jonathan Clinthorne, PhD, director of nutrition at Atkins, offers practical advice and recommendations.
“Many patients who are now taking medications to help promote weight loss can face unique challenges,” said Clinthorne. “Health and wellness are long-term goals that go beyond weight, however the good news is that these medications appear to be effective and can really help people reduce their calorie intake by reducing appetite. Ultimately for many people this is an important piece of their wellness journey.”
When your appetite is suppressed and you’re eating less, it becomes more important to focus on nutrition quality and make every bite count. Here are some important factors to keep in mind if you’re taking weight loss medications, and tools to help keep you on track.
- Focus on maintaining lean muscle
Losing weight typically involves losing some lean muscle tissue, so it’s important that you consume enough protein to help minimize the amount of muscle lost. One way to do that is by following eating patterns that prioritize protein, like the Atkins approach, which has been shown to be helpful for preserving muscle tissue during weight loss. Overall, it’s recommended to seek meals and snacks that are higher in protein, including lean meats, seafood, eggs, low-fat dairy, and nuts. Also, don’t skimp on exercise; combining resistance training with higher protein intake is typically the best way to preserve lean tissue during weight loss.
- Make sure to get your vital nutrients
Since weight loss medications can suppress your appetite, your everyday food choices will matter even more. Be sure that the foods you do eat are not full of empty calories and added sugar, but instead are sources of the vitamins, minerals, and other nutrients that your body needs, such as vitamin D, calcium, magnesium, zinc, protein, and fiber. Many of the newer weight loss medications may also reduce thirst, so make sure to stay well hydrated. Smoothies and soups are great ways to incorporate more nutrition and hydration into your day, without seeming like an overwhelmingly large meal.
- Find healthier ways to satisfy cravings
It’s important to understand that if you haven’t made nutrition and lifestyle changes, it’s likely you will regain weight if you stop taking these medications. You may also find that your cravings for certain foods — like sweet things — will return when stopping treatment. However, that doesn’t mean you have to deprive yourself of all the tastes that you love.
To help you stay on track as you work toward your wellness goals, Atkins offers delicious, indulgent low-carb and low sugar recipes, and other options that can help satisfy your cravings for your favorite foods. You can choose from Atkins nutrition bars and shakes which are uniquely formulated with protein, fiber, carbs, and fat to help support your weight loss journey.
For example, Atkins PLUS Protein & Fiber Shakes are rich in protein, and also a good source of fiber, calcium, and other important vitamins and minerals. Atkins Shakes are portable and a great option to keep you satisfied throughout the day so you don’t end up skipping meals.
“Seek out mini meals like Atkins bars and shakes when your appetite is suppressed, because they provide a one-two punch combining quality protein and fiber,” said Clinthorne. “And for anyone who worries about regaining the weight they’ve lost if they discontinue taking their weight loss medications, Atkins offers delicious products and sustainable low-carb options and recipes that can help support and maintain your weight loss long-term.”
For more information about weight loss medications, and how Atkins can help, visit Atkins.com/weight-loss-medications.
by Glendale Sports Center | Dec 15, 2023 | Glendale City News
The Health Beat
“It’s a game-changer,” says Tim Torsney, YMCA of Metro Denver member, of EGYM. Torsney has been a member of the Arvada YMCA for 4 years. The Arvada YMCA was the first YMCA in the metro area to offer EGYM in 2019.
EGYM is a state-of-the-art intelligent strength training system that keeps track of your personal settings and your progress over time. The system is set up in a circuit and users simply scan in and the machines adjust automatically to your settings. Torsney explains, “They are so easy to use, you don’t have to remember what weights you used last time. It remembers for you.”
Torsney, who began using EGYM before the pandemic and continues to use the system, finds this feature incredibly convenient as it eliminates the need to keep track of your previous workouts. The machines take care of it all, making it easy for anyone to fit in a quick and effective workout.
But Torsney isn’t just a casual gym-goer; he’s serious about his health. He’s a runner and avid cyclist, yet he noticed that he had been neglecting his leg muscles. With EGYM, he’s seen significant improvements in his leg strength. This technology has had a profound impact on his overall health and says it has helped significantly in managing his high cholesterol.
Beyond the physical benefits, Torsney values the social aspect that EGYM and coming to the YMCA offers. He is a retired Director of Tax Compliance and Criminal Tax Enforcement with the Colorado Department of Revenue, and, today, the Y is part of his community, where he’s made several friends and emphasizes how important this social element is to maintain a consistent fitness routine. He also has a personal connection, as his daughter, Veronica, also works at the YMCA.
Torsney gives a wholehearted recommendation of EGYM, sharing that even his doctor inquired about EGYM during Tim’s recent physical and planned to recommend the system to his other patients!
At the YMCA, Torsney is finding wellness and the community the YMCA endeavors to offer to all who come to its centers. In this “third place” between work/school and home, the YMCA is a welcoming place. EGYM is offered at 5 of 6 YMCAs in the Denver metro area. Learn more about EGYM, YMCA membership and all the activities and programs available for older adults, and for families and kids. Visit denverymca.org/egym.
by Glendale Sports Center | Nov 16, 2023 | Glendale City News
Try These 3 Tips And Give Yourself Grace!
By Jennifer Lease, RD, CDN, Director of Nutrition Initiatives, YMCA of Metro Denver
Are thoughts of all the holiday sweets and treats causing you stress?
Do you feel like you can’t enjoy your favorite holiday foods when you’re working on your health?
Are you worried that what you eat during the holidays will throw off progress toward your goals?
You’re not alone!
The holiday season is a time of celebration that usually comes with lots of sweets, treats, and traditional dishes that feel indulgent. It can be difficult to find balance during the holidays — wanting to enjoy all the foods you love while being mindful of your health.
You might hear that word balance and feel frustrated by it. What does it even mean? Balance means enjoying nutritious foods most of the time, while giving yourself grace (and space) to enjoy those sweets and treats.
So, how can you find that balance during the holidays and enjoy your favorite foods without the side order of guilt? Here are some tips:
- Balance your plate and practice portion control
You can enjoy a bit of everything with some balance and portion control. Plus, you’ll feel better after the meal, too! The basics of a balanced plate include protein, veggies, and a starch or grain. Try filling half of your plate with veggie dishes and then take a smaller portion of the others you want to try. Holiday dishes tend to be heavy, starchy foods, so don’t forget to add some protein like turkey or chicken to your plate to create that balance. Then, enjoy every bite!
- Move your body
Move your body, not because you think you should make up for eating those holiday treats, but because movement makes you feel good both physically and mentally. Movement can set a positive mindset for the day and the after affect is the feeling of doing something good for your body. Movement also helps with digestion. If you’re feeling super stuffed after a holiday meal, some exercise can help you feel better. Remember, it’s important to find exercise that you enjoy and that truly feels good for you. Exercise is often looked at as punishment for eating “badly,” but it’s really part of a healthy lifestyle that contributes to your overall well-being.
- Remember that every day is a new day
A healthy lifestyle should be sustainable. This means having flexibility and leaving space for the foods you enjoy. You don’t need to “compensate” for what you eat at the holidays. You don’t need to work out for three hours the next day to make up for last night’s meal. Instead, make the intentional choice to enjoy what you want and to be present in the holiday season. Each day is an opportunity to get back on track with your regular eating habits and routine.
Do you want to take the guesswork out of nutrition and work to set realistic healthy lifestyle goals? The nutrition team at the YMCA of Metro Denver can help. Try our Mindful Eating Series starting in January 2024. Reach out at nutrition@denverymca.org or visit us at denverymca.org/nutrition.
by Glendale Sports Center | Oct 20, 2023 | Glendale City News
Denver Woman Shares Diabetes Prevention Month Success Story
YMCA Programs Provide The Toolkit To Set And Meet Health Goals
Healthy living is more than just exercising or just eating right. It is a lifestyle commitment that requires knowing the best ways to meet personal goals — something that is especially front-of-mind for those who are at risk of diabetes. And while Colorado has one of the lowest rates of diabetes in the nation, rates continue to climb as noted in this USA Today story.
Leticia Lozano joined the Diabetes Prevention Program this year at the Downtown Denver YMCA at the suggestion of her doctor. While not technically pre-diabetic, she knew that some things needed to change, but didn’t know how.
“Before I had no vision, no plans,” Lozano shared. “I knew that I wanted to be healthy and change but I didn’t know where to go or how to start. I thought that I was very smart… could do it myself. I realized that was not the case. I needed help.”
Now she has completed 20 diabetes prevention sessions that provide practical insights for healthy habits and specific goals for each participant.
Now “I have a goal,” Lozano explained. “It’s just different — very different, and I can see results.”
This didn’t mean it was easy from the start — the courses are content-rich and can take time to digest and integrate into daily living. Since different methods work better for some people than for others, certified YMCA instructors provide different recommendations to track diet and exercise. For instance, one method includes looking at food labels and keeping count of carbs, protein, fat, and general calories over the course of a day. Another involves using smaller plate sizes and paying attention to how much and what kinds of food are put onto each one.
“At first the class was very boring, and I didn’t like the tracking,” Lozano shared. “It was overwhelming and required a lot of detail to read all the food labels… but later when [my trainer] shared the plating method, I could relate — I am very visual. I could see the portions and that approach, and then it started working for me.”
In addition to the Diabetes Prevention Program, Lozano also more recently started the Y’s Blood Pressure Self-Monitoring Program, which provided helpful perspective on the importance of monitoring blood pressure levels and direction on how to make nutritional and other adjustments as needed.
“I knew beforehand that sometimes your blood pressure can go up because you’re overwhelmed or just finished exercising, and I’m happy I took that class because it made me aware how serious it can be and how easily it can go out of hand. Something like a stroke can happen,” Lozano said. “I reduced my salt intake, and I’m working to be more at ease and not react suddenly to anything. Now I am much more calm.”
As November is National Diabetes Month, Lozano is particularly aware of how the YMCA of Metro Denver programs have helped her identify and meet her own specific health goals.
“I needed to take more control of my lifestyle. Even when this is over with, I think I am going to join the Y, because I see that they have a lot of things that are the best for my health,” she shared. “This is a lifetime commitment — to be healthy.”
The YMCA’s Diabetes Prevention Program is offered year-round in seven counties in metro Denver, including the five YMCA Wellness Centers and over 20 community sites. Virtual sessions are also offered. Learn more about the cost including Medicare eligibility and scholarships at our website.
The YMCA of Metro Denver has been building strong, thriving and equitable communities since 1875 and provides a wide variety of programs and resources for Denverites. Learn more about the Y’s Diabetes Prevention Program, Blood Pressure Monitoring Program and other opportunities at denverymca.org.
