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.
by Glendale Sports Center | Sep 26, 2023 | Glendale City News
The Health Beat
One Denver Mom Is Helping The YMCA Transform Lives Through Sports
by Claudia Morlan, YMCA of Metro Denver
When Jessica Giffin first signed up her daughter for the 3rd/4th grade basketball at the YMCA of Metro Denver last year, she had no idea she’d fall into coaching the team. While she “accidentally” volunteered for the position, it was a decision that has proved “the best experience.”
Over the course of two seasons, the University Hills YMCA team became one of the best in their bracket, winning all but a few of their games each season and transformed the lives of students and parents alike.
It didn’t start that way. The first game, Giffin couldn’t make it. The second game, her team lost horribly. “Some of the girls started crying,” she recalls. “I encouraged them that what mattered is that we played with heart, and we became ‘team heart.’ Every game we started with the rally cry ‘We’ve got heart!’”
Transformation began from the inside out. “After the kids started taking ownership, the parents got involved too. Every single member of the girls’ families started showing up for our games. Even the grandparents and extended family started coming.”
As a long-time member of the Y and current Senior Manager of Community Well-being, Giffin is used to leaning in at the Y and has discovered many benefits along the way. This time, her willingness also opened the door to new leadership skills and the esteemed moniker of “coach.”
“The kids wanted to have fun, and all wanted to be in charge,” she shared, “So we had a dance between me letting them take charge of certain areas and learning their strengths… I never thought I’d have the title, but now all my kids call me “coach,” which is super cool.”
For Giffin, it was the perfect opportunity not only to refresh herself on aspects of the sport but to rediscover her own love for basketball. “I played basketball in high school, and I joined a Y rec team with women who played a lot of division 1, 2, or 3 in college,” Giffin explained. “That gave me the basic experience I needed…. If you have any interest or baseline knowledge of a sport, it can be really fun to re-acquaint yourself with it by coaching. Plus, I remembered just how much fun it is to shoot hoops, and now I do that at the beginning of all my workouts.”
What was particularly gratifying was to see the positive impact on the kids and their families.
“One girl who really struggled with our losses wrote me a sweet note at the end of the season about how she appreciated me listening to her and helping her. Her mom shared that her daughter doesn’t like writing and struggled with it in school. So, the fact that she wrote something meant that I made a huge impact on her life,” Giffin added.
The impact extended to her own family. “My daughter is a very headstrong kid, and this was her first team sport. It was really cool to watch her learn how to be a part of the team.”
“It’s about what attitude you bring, showing up for your teammates, and listening to your coach — once they took that to heart, it really made an impact.”
Giffin encourages parents and students who might be interested in joining or coaching a Y sports team to get involved. It’s the kind of experience you won’t want to pass up but pass on.
The YMCA of Metro Denver offers a host of youth sports, egaming and other offerings to the greater Denver area throughout the year. Learn more about all the programs the YMCA has to offer at denverymca.org.
by Glendale Sports Center | Aug 28, 2023 | Glendale City News
Photo: Courtesy of the YMCA of Metro Denver
by Angelica Rodriguez Luna, Marketing Manager, YMCA of Metro Denver
Are you a parent of a teenager looking for a program that challenges your child, gives them a chance to grow as a leader, builds friendships, and makes an impact your community? Look no further than our YMCA Service Project program!
What does your teen gain from the program?
- Develop Leadership Skills: Through the Y Service Project, teens gain invaluable leadership skills that will benefit them in all aspects of life. Whether it’s project planning, effective communication, team collaboration, or problem-solving, the program provides a hands-on learning experience!
- Make Positive Change: By being actively involved in planning and executing a service project, kids can address issues that matter to them and witness the positive impact of their efforts firsthand.
- Build Lasting Friendships: The Y Service Project is not just about community service; it’s also about building a tight-knit community of like-minded individuals who share a passion for making a difference. Teens forge bonds with other teens (often from different schools and communities), share experiences, and create memories.
- Earn Community Service Hours: As if all the personal growth and rewarding experiences weren’t enough, the Y Service Project also allows teens to earn community service hours for school or other organizations.
“Be courageous, be respectful” is what one teen had to say about her involvement in the YMCA Service Project program.
What kind of projects will teens take part in?
Teens can do anything, from assisting with the YMCA’s Beyond Hunger Food Pantry Program, to volunteering at a shelter/kitchen, to supporting a community garden. So, consider empowering your teen to lead the way and join like-minded students in the YMCA’s program this fall. Also, learn more about the Youth in Government program offered by the YMCA. Get the details at https://denverymca.org/teen-programs.
by Glendale Sports Center | Jul 20, 2023 | Glendale City News
Discovering Life Lessons Through The Lens Of Fitness
by Claudia Morlan, YMCA of Metro Denver
Cycling class at the Arvada YMCA.
When Victoria Cardenas came to Denver from Mexico City in 1997, there were two things she wanted to learn how to do. The first was to ride a bike, which she learned from her husband Francisco Cardenas. The second was how to swim, a skill she gained through swim lessons at her local YMCA.
More than two decades later, Victoria is still using and enjoying both activities. She runs, bikes, and swims in triathlons, thanks to the same two people who encouraged her in the first place: Francisco and Elizabeth “Liz” Bravman, nutritionist and cycling instructor at the Arvada YMCA.
Every Thursday from 9 to 10 a.m., there’s a good chance you’ll find Victoria and Francisco pedaling in Liz’s cycling class, getting both sweaty and inspired. Francisco and Victoria have been members of the Y since 2001, and it was at the downtown Denver YMCA where Victoria learned to swim. Today, they frequent the Arvada-Ducan Y just a few minutes from their home.
“I went back to cycling about six months ago after I had gained some weight, and Liz Bravman at the Y has made all the difference,” said Francisco. “Liz is kind, giving, supportive and knowledgeable.”
“Liz is amazing. Go take a class with her and you’ll see how motivating and supportive she is,” echoed Victoria. “In class, Liz instructs us to set goals for ourselves and then gives us the motivation and encouragement to reach those goals. This is a great lesson to apply to my day-to-day schedule — set simple, achievable goals, and then enjoy the satisfaction of achieving them.”
As she sets goals for her students, Liz draws upon her own experience as a former Y student.
“Before I became a Y cycling instructor and nutritionist, I belonged to the Y, using my membership for its fantastic childcare and to improve my health,” recalled Liz.
As a mother of three, the Y became a “third place” for Liz, a bridge between home and her children’s school for workouts, stress relief, and opportunities to connect with others socially.
Now that she is an instructor, Liz’s approach is to “let [my students] know they are in control of everything in cycling class, including their goals, effort, and attitude. I always encourage people to find a small challenge for each day and try meet those challenges.”
“Our fellow students are awesome too,” Victoria added. “There’s no judgement, and we are supportive of each other — it’s not like a recreation center or fitness club where people just look down while they exercise and try to get out without interacting with another person.”
Francisco also noted the class camaraderie and support. “Liz sets an environment where everyone is welcome regardless of ability. She plays a killer variety of music including hip hop, classic rock, and even a little country. I work out harder in a group environment, and because cycling is a low-impact exercise, I don’t have any issues with my joints or ligaments, like I did when I ran.”
According to Francisco and Victoria, classes with Liz are not just about fitness. They are about taking the lessons and motivation from the exercise classroom and applying them to life.
“Both Victoria and I have gained so many benefits from Liz’s cycling class — physically, emotionally. When we go to the Y, we eat better, our days are better, we smile more, and I’m a kinder person,” said Francisco.
Liz sees these lessons as key motivations and benefits of cycling. “Cycling class is a metaphor for life: How we push ourselves inside and outside of class. Cycling transcends physical and mental challenges. I’s very empowering to move your body. Everybody should try it. It’s low impact and good on the joints, and you’re never too young or too old to cycle. You can push yourself as hard as you want.”
Indoor cycling is available at the Arvada, Aurora, Littleton, Southwest, and University Hills YMCAs. Learn more about the YMCA’s cycling and other exercise offerings at den verymca.org or the Meet & Cycle classes at the Glendale Sports Center at Infinity Park at sportscenterglendale.com.
by Glendale Sports Center | Jun 23, 2023 | Glendale City News
by Julie Cataldo, Sr. Director, 
Early Childhood Education,
YMCA of Metro Denver
As Denver grows and Colorado prepares to launch universal preschool, more families than ever are looking for early childcare/education for the fall. The task can seem daunting, but the key is to find a safe and nurturing option that draws out kids’ interests and encourages them in a fun, welcoming, and creative learning environment. Just ask Christina Graham, who has worked at the YMCA University Hills Academy Preschool for nine years. As someone who discovered a love for music early in her own life, Graham is delighted with the opportunity to bring rhythm and melody into the classroom.
“I sing every day — have a song for every occasion,” she shared. “Learning through music for me always stuck more and was more enjoyable. It makes learning more fun.”
Graham is the lead teacher of the Preschool room at University Hills Y Academy, the first preschool class for children 2.5-4 years old. She teaches foundational concepts like shapes, numbers, and the alphabet to about 20 kids.
“We use Creative Curriculum that gives us a deep dive into different subjects,” she shared “One month we focus on water, and the next month we will focus on the concept of building things.”
Exploration is a cornerstone of Y Academy curriculum and an element that Graham particularly appreciates. There is never a dull moment in Graham’s classroom. From making oobleck, trying yoga, and holding their own dance parties, to learning about reptiles and magic tricks, every week holds a new discovery.
“We have a music center, a block center, and a science center. We teach a lot through play and seeing what the children’s focus is on,” Graham explained. “At this young age, having many opportunities to try new things is key to discovering what you like. You can try basketball, swimming, soccer, and piano classes — all that at such a young age. That is an important opportunity, and I’m really glad we can do that for the community and the kids.”
Having that strong, nurturing community is key too.
“I really like how close we can get with the families. We have families whom I have taught all of their kids, and now their nieces and nephews are coming through as well,” Graham added. “You get to connect and grow with them.”
Graham and her fellow Academy teachers prioritize developing connections with parents and help them stay connected daily through the Y’s “Tadpoles” program, where they can provide an outline of what kids are doing and send pictures and updates throughout the day. The Y Academy teachers also offer simple activities that parents can do to further classroom learning at home.
For instance, Graham “shares the teaching-based songs we are learning with parents, so they sing them at home with their kids.”
Graham has certainly seen the results of this play-based, community-centered learning at the Y. Academy teachers use Teaching Strategies Gold as an assessment tool, which includes photos of assignments over time. Graham shared that she has “some kids who could barely write at the beginning of the year and can clearly spell their name by the end. It’s really fun to see the improvement and celebrate with them as they are getting better and know it too.”
The YMCA of Metro Denver offers three early childhood education centers around the metro area — Arvada, Southwest, and University Hills — as well as programs like swim lessons, youth sports, dance classes, before and after school enrichment programs, and more through school age and beyond. Learn more about all the programs the YMCA has to offer at denverymca.org.
