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10. No contract to sign.

9. Friendly, knowledgeable Wellness Coaches ready to design a customized workout plan for you ― free with your membership.

8. For adults 65 and older ― senior rates are available. We’ve even partnered with several insurance companies that provide you with a free membership. Call today to see if you’re eligible.

7. For those with a family membership, we offer on-site baby-sitting in a safe, fun environment so you can exercise knowing your kids are happy.

6. As a Capital District YMCA member, you can enjoy working out in any of our 8 branches.

5. Our group exercise classes are free with your membership and cover all levels, from beginner to advanced.

4. Enjoy a variety of multi-generational programs for all ages, from infants to active older adults.

3. Already a member? Refer a friend and when they join YOU receive a free month of membership as our way of saying thank you.

2. We never turn someone away because she/he cannot afford our services. Ask about our Membership For All financial assistance program.

1. You don’t have to wait until New Year’s Day to start your resolution to get active. We’re waiving the joiner fee right now through Jan 15. That’s a 100.00 savings!

Still not sure? Visit any of our branches for a tour and receive a 14-day guest pass to try us out. Let us show you why we’re so much more than a gym. 

At the Capital District YMCA, we’re for Youth Development, Healthy Living and Social Responsibility. Every day, we work to strengthen our communities.

“Mom, can I have a friend over?”, “Dad, can you drive us to the movies?”…

The kids are home, your time isn’t your own and your workouts are getting pushed to the side. Sound familiar? My now grown kids are independent but, I haven’t forgotten the demands put on parents schedules during those winter recess breaks from school. If you work outside the home as well, finding balance to fit everything in the day may seem unbearable. Often it is our needs, as parents, that are not met. So, how do you find time in your busy day to get your much needed workout time in? At times like these we need to put our regular routine on hold and find an abbreviated workout that offers effective results.

I, along with other fitness professionals, were recently interviewed by a local newspaper reporter on quick, effective, high intensity, short duration workouts. All of the suggested workouts listed in the article below are offered at many of your local Capital District YMCA’s. Did you know when you become a member at CDY you have reciprocity in all of our branches? Check out our wide variety of class offerings on our home page to see what is right for you.

Times Union Article - Short duration effective workouts

Overall fitness doesn't just come from doing one activity over and over and over. For maximum results vary your workouts with interval training, jogging, swimming, cycling, weight training or any other type of cross training.

I had the opportunity on Tuesday to appear on Proctor’s IMPACT show to discuss New Year’s Resolutions and ways we can all be successful with our goals in 2013. Rather than wait to post the interview I thought I would share these tips so that if you are planning on changes with the New Year you are armed with tools that will help move you closer to your goals.

1. Plan ahead.  Make a plan for how you are going to fit your activity into your schedule and healthy food choices into your day. Have healthy snacks available in single size servings so you can easily grab and go instead of hitting the vending machine when the mid day hunger pangs set in. On Sunday nights plan your weekly activity. Have your workout clothes and sneakers packed the night before so that even if you are running late in the morning you don’t have to take extra time gathering your exercise clothes. If you fail to plan, your plan will fail.

2. Remind yourself of your goals. Whether it is to lose weight or become active so that you can enjoy more activities with your kids, write your goals on a post-it note and put it somewhere visible so that you have motivation reminders to help you continue with your healthy lifestyle changes.

3. Plan for setbacks. Maybe the kids are home from school on a snow day and you can’t make it to the gym for your favorite group exercise class…have a back up plan to keep exercise a priority. You may have to do an abbreviated workout at home – that’s okay – something is better than nothing.

4. Surround yourself with a strong network. Find ways to incorporate healthy choices into your family time. Make a healthy recipe with the kids. Make family time active – sledding with the children or even ice-skating provide for a great workout and calorie expenditure.

5. Ease in gradually. Many times folks join a health facility and go from no exercise to exercising daily, or in some cases twice a day! We all want instant results but gradual progression is the way to maintain an exercise program and folks are more likely to sustain a healthy lifestyle if your changes are reasonable and realistic.

6. Tell others your goals. Sharing your goals and successes with others will help keep you on track and accountable.

7. Make sure it is YOUR goal. Don’t let others talk you into something. If peer pressure has you training for a 5K and it is not something you wanted to do in the first place, chances are you will abandon your resolutions because it isn’t important to YOU.

8. Have fun! Find a type of exercise that is fun for you. When you enjoy something you are doing, you are more likely to do it regularly. At the Y we have a wide variety of exercise programs for all ages and abilities. Try a few, or several until you find what’s the right fit for you.

Studies suggest those who are physically active may see a reduction in the number of colds they get. In general, active folks had 25% fewer colds than the non-active. 

If you’ve participated in any running events lately you many have noticed many runners are donning arm/calf compression sleeves or compression socks. Not only do they look awesomely cool they are functional as well. Compression sleeves/socks:

·Offer protection for your arms and legs when trail running

·Will help prevent and/or limit swelling

·Keep your arms and legs warm

·Help reduce fatigue and aid in the recovery process

Some things to keep in mind before you make your purchase…

Be sure to measure your arms/calves for proper sizing. Having sleeves/socks too tight will not only be difficult to put on, they will make for an uncomfortable run. If they are too big they may slide down and not offer enough compression.

Compression arm sleeves can average around $15-20, calf sleeves or socks will range about $40-60. There are many brands to choose from, some of the more popular brands that have good reviews are Brooks (what I wear) Zensah, and CEP. Check them out at your local running or sporting good store.

When it comes to dining out, even if we try to make health conscious choices that pesky bread basket or salad bar may pack on more calories then we planned for. Cooking at home will likely result in a healthier meal with fewer calories.