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.
by Glendale Sports Center | May 22, 2023 | Glendale City News
The Health Beat
by Sandy McClain, Senior Director of Human Resources, YMCA of Metro Denver
A great first job can have a big impact. Just ask Denverite Nicole Riehl. While Riehl is now President & CEO of Executives Partnering to Invest in Children (EPIC), she still distinctly remembers opening and looking at her very first paycheck from the YMCA of Metropolitan Denver.
“In that moment, I felt so grown up and proud of the work I had done to earn that paycheck,” she shared. “It was a huge milestone in my young life, and I was excited for the opportunity and the future career journey it represented.”
Riehl’s first jobs were at her childhood elementary school as part of the Arvada-Susan Duncan YMCA’s Before & After School Program and also as a lifeguard and swim teacher, which she did for a full summer before moving out of the area. At the Y, she quickly discovered a love for working with children and developing relationships with families, which would become central to her “future career journey.”
“It was very fulfilling to watch children develop new skills and achieve goals, and then help them share that news and celebrate with their families,” she shared. “These roles prepared me for my career in many ways. For example, I learned how to communicate with parents on their children’s progress. Swim lessons gave me the opportunity to develop and refine the ways to celebrate success and deliver constructive feedback, which are skills I have used throughout my career.”
Since that time, Riehl has served in several leadership development programs and continued to expand her skills working with children, families, and communities. Currently she leads EPIC, collaborating with other business executives and employers to advocate for early childhood policies and better workplace solutions for families.
“My direct experience with children and families is something that always guides my work whether I am testifying to a legislative committee or working with an employer to build on site childcare for their employees,” Riehl shared.
She also serves on the YMCA of Metro Denver Board of Directors, which Riehl described as “an incredible ‘full circle’ opportunity.”
“The Y was a safe place that supported my development and learning early on in my life,” she explained. “To volunteer and serve on the Board…has enabled me to see even more aspects of the great people and work behind the Y. The people are the ‘secret sauce’ to any great organization, and this is certainly true for the Y.”
Riehl volunteers on the board’s Programs Committee, which helps the Y integrate new programs and expand early childhood services to more families. She has recently played a key role in helping shape the Y’s implementation of Universal Preschool in Colorado.
Based on her own experience, lifeguarding and similar positions can be a great first jobs, and Riehl encourages teenagers and young adults to get connected with a job at the Y if they have the option. The YMCA of Metropolitan Denver is one of five associations across the state and, collectively, are one of its largest employers hiring year-around and seasonally for early child care teachers, summer camp counselors, swim instructors, child watch/Adventure Zone personnel, experience representatives, and more.
Interested in work that matters? Learn about seasonal, part-time, and full-time positions working with children and families for the YMCA of Metro Denver. Visit https://denverymca.org/employment.
by Glendale Sports Center | Apr 21, 2023 | Glendale City News
by Amanda-Scates Preisinger, MPH, Senior Director of Health and Well-Being, YMCA of Metro Denver
Some say fitness is mind over matter, but true health requires both mind and matter. Mental health is how we think, act, and feel; We all have mental health. During Mental Health Month (this May), mental self-care is front-of-mind for us at the YMCA of Metro Denver, especially since we aim to provide workshops and experiences that promote mental health in our community.
Just ask Betsy Schwartz, Denverite and YMCA of Aurora member. “It’s all so connected — mental and physical health,” she shared with us recently. “I can see when I’m looking at the mirror in Body Pump class how much stronger my arms are, which is good for my mental health… There’s also endorphins that release when you really work up a sweat, and so I’ll bike.”
She is not alone. Recent studies have found that physical exercise can significantly improve mental health, and that regular, positive activity boosts cognitive function and can combat depression. This is true not only for older adults, but also for teens and pre-teens.
It’s particularly encouraging to work out in a space where you’re known and appreciated, which is why the YMCA is committed to providing Denverites a safe, encouraging community with opportunities for physical as well as mental self-care. “It’s all the benefits of physical exercise plus the community,” as Betsy has said.
In addition to improving physical health, finding ways to grow social/emotional skills and mindfulness can have other significant health benefits as well. The YMCA focuses on incorporating social and emotional elements throughout our programs. Samantha Church, manager of YMCA Out of School Time, manages teams that “build social and emotional pieces into our curriculum and check in with the kids every day. We have conversations about what it means to be a friend and how to express emotions in a healthy way.”
Her team members are also part of regular learning cohorts on trauma-informed care and how to provide kids with consistent emotional and social support.
Because of its importance, our YMCAs also offer a variety of programs focused specifically on mental health, including mindfulness. Betsy and a fellow member Jane recently joined the Y’s Mindful Eating Program and were both surprised about how much they learned to appreciate food and other aspects of life in the process.
“It’s slowed me down a little bit — to be aware,” Betsy explained. “It made me look at food not as a reward or something to avoid, but something to hopefully live with for a long time, slow down, taste it, and enjoy… It’s journey and a practice, kind of like yoga.”
“With mindful eating, you start applying the same tactics to other things you do,” Jane added. “It teaches you to appreciate what you have.”
In an increasingly stressful world, it is more important than ever before that we support each other mentally and emotionally to lead happy and healthy lives.
To learn more about our mental health workshops, events, and resources at the Y, please visit denverymca.org/mentalhealth.
by Glendale Sports Center | Mar 21, 2023 | Glendale City News
As a parent, one of the most important — and sometimes challenging — things you may do is advocating for your child’s physical and emotional well-being. Childrens’ voices aren’t always heard, and sometimes they need adults to speak up on their behalf.
How To Advocate For Your Child At school
Being involved in your child’s education plays a powerful role in their academic success. If you’re wondering how to advocate for your child at school, keep in mind that you and your child’s teacher should work together to develop plans that make the school experience as positive as possible. Regular communication with your child’s teacher can help shed light on any problems or issues your child is having in the classroom, as well as assure you how your child is doing in school.
How To Advocate For Your Child In Social Settings
If your child needs help with bullying, it might be time for you to step in. When bringing up an ongoing issue with another parent, have the conversation privately rather than in front of other people. Begin by asking the other parent for their help. Don’t blame or shame, just stick to the facts and try to avoid using the word “bully.” Admit that you may not have the whole story (there are always two sides), so be open to what the other side is. You might even mention how awkward you feel bringing up this topic. Focus on working together to find a resolution that works for everyone. If the bullying doesn’t stop, follow up with the parent again.
In addition to directly communicating with other parents, have regular communication with school personnel. Ask your child’s teachers, coaches, and guidance counselors how your child is doing socially and emotionally at school and within their peer groups. If the bullying is happening at school, they need to be made aware so they can help. Lastly, be sure to keep tabs on your child’s online presence and make sure they’re using social media safely to help prevent cyberbullying.
How To Advocate For Your Child In Healthcare
Your child has rights as a patient and you also have rights and responsibilities as a parent. Some of those rights include taking part in all decisions regarding your child’s care and treatment, asking questions freely, whether to ask to see another doctor, get a second opinion, or change doctors or hospitals, and asking for things to be explained more clearly if you don’t understand fully.
At home, parents can prepare their child for an upcoming medical experience by being honest and informative. For example, if a child needs to visit their primary care doctor for a vaccination, parents can inform the child a few days beforehand. They might say, “It’s important to keep your body healthy, and part of that is going to the doctor even when we feel well, so they can help us continue to feel great in the future.” Then, as the appointment nears, parents can explain the vaccination procedure step by step, with sensory details, such as “first, you’ll feel cold soap that cleans your skin,” and “next, you’ll feel a poke that lasts less than 20 seconds.”
For more information around advocating for your child’s well-being, check out the full article here
To learn more ways you can keep kids healthy from Children’s Hospital Colorado experts, join five area YMCAs in the Denver metro area for Healthy Kids Day on Saturday, April 29. More details at https://denverymca.org/healthy-kids-day.
by Glendale Sports Center | Feb 22, 2023 | Glendale City News
by Amber Millison, MS, RDN and Alyssa Leib, MS, RD
Where does our food come from? You might think of exotic places around the world or your own backyard. Most of our food travels thousands of miles by land and sea. This travel can create emissions that may be harmful to the environment. During March’s National Nutrition Month and beyond, we can make a difference through some of our own food choices! Read on to learn more about how you can Eat for the Environment.
- Include more plants. Did you know that it takes almost 2,000 gallons of water to make one 3-ounce serving of beef? Nearly 100 pounds of greenhouse gases are released during that beef production, as well. In comparison, the same amount of tofu requires just 500 gallons of water. Eating more plants can have a positive impact on the environment, but that doesn’t mean you need to stop eating meat altogether. Instead, focus on being plant-forward and including more plants in your diet by trying some of these ideas:
- Try Meatless Monday or commit to trying one new vegetarian recipe per week.
- Try different plant proteins, like beans/ lentils, quinoa, nuts/seeds, tofu, tempeh, and seitan (a wheat-based meat substitute) in your meals.
- Think globally! Many cuisines around the world center around plant foods, such as Indian, Ethiopian, and Mediterranean cuisines. Take inspiration from these cultures to try something new at home!
- Eat locally when accessible. Eating produce that is in season and grown locally provides many benefits for you and the environment. For you, the produce is higher quality — it contains more nutrients and tastes better! For the environment, there are fewer emissions from production and transportation around the world when the food doesn’t have very far to travel. Here are some tips to find local produce:
- Use a seasonal chart when purchasing produce to make sure you are shopping in season.
- Look for the Colorado Proud sticker or stamp on Locally Grown Foods (many grocery stores promote Colorado-farmed food).
- Farmer’s Markets sell foods harvested from late Spring through Early Fall. Find one near you!
- Shop frozen or canned. When a recipe calls for produce that is not currently in season, you can turn to canned or frozen fruits and veggies. These foods have a longer shelf-life, which means they can be transported more sustainably and you are less likely to waste food. Here are some tips for choosing and using canned or frozen produce:
- Look for canned foods packaged in their own juices or water. Be aware of additives such as sugar, salt, and other seasonings.
- Choose frozen produce for a nutritious produce option. Because they are flash frozen immediately after harvest and do not contain additives (unless stated on the package), they can actually be more nutritious than the fresh option harvested out of season or transported a long distance.
Our food choices can have a big impact on the environment. We can reduce this impact when we become more aware of our habits and try making shifts, like the suggestions above. We hope that you find these tips helpful and that they encourage you to eat more plants, buy local seasonal produce when you can, and turn to canned or frozen foods as an alternative. Eating in this way will not only promote the quality and nutrition of your meals but also positively impact the environment.
It’s never too early to learn about where our food comes from and start making some of these food choices from a young age for long-term eating patterns and habits. The YMCA’s newest summer camp, “Dig In!” will teach your kids where food comes from through hands-on activities in our very own gardens. Learn more at www.denverymca.org.
