KFalls YMCA Happenings and Fitness Corner

2009-12-29T10:21:00.000-08:00

WOW! I apologize for being gone for so long! I have totally slipped on keeping you up to date on the Y happenings! So very sorry!
So EasyClubFit has taken off and our users are getting results. I went from 137 to 121 in 7 weeks. I did my same workout I just followed the calorie guidelines that were specific to me given by the program. I did not restrict foods or miss out on the holidays!
Kelly our co-Sports Director has lost 17 lbs in almost 4 weeks!
Steve our CEO has lost 19.5 lbs in almost 4 weeks!
So our easyclubfit members are seeing results.
Our very own Sharon C. was #1 on the leader board this week. She won a $100 from easyclubfit.
Way to go Sharon!
Basketball! Uniforms should be here soon. Mindy and Kelly will give everyone a call when they are ready.
We will all be starting our new years resolution workouts soon! Please come and see me so I can help you start a program you can stick with all year through!
Natalie is going to start new moves, and new music in Zumba! She has some exciting songs planned and even did a few this morning! Zumba is guaranteed to get your heart rate up while having fun!
Aquazumba is also starting soon. Sande has that on the schedule starting the first week of the new year! So check that out as well.
The fitness schedule is pretty much the same. Mindy is out hurt for a few weeks but we are hoping to get her healed up and back in step class! In the mean time Sheila is giving a mean workout!
Last chance workout is still going on Fridays at 10am in the weight room, please come and see me if you would like to participate!
I think that is it! I hope everyone had a great Christmas and I look forward to helping you all meet your fitness goals this coming year!

2009-11-30T13:46:00.000-08:00

So the Y has reopened after Thanksgiving and a lot of you are in here working of the holiday fixings! Some of you have joined EasyClubFit and are taking the guess work out of how to work it off!
The YMCA staff have joined a fitness challenge to show all of our members how well it really works. I myself have lost 11 lbs in 3 weeks and still moving towards my goal everyday. In our cardio room you will be able to see every one's beginning stats and we will post progress as it is made. EasyClubFit is an online personal fitness coach you can access anywhere. And there are real live coaches on the other end to help you acheive your goals! SO if you get stuck or don't know where to go next, there is support there all the time!

So far everyone that is actively using their EasyClubFit subscription has lost weight.
Also don't for get to get in here and sign up for Last Chance Workouts on Friday mornings at 10am!
Pilates is back! Gina will be taking over Erika's class while she is gone. Only on Monday and Wednesdays tho!
Zumba is still going strong. We are working on adding more classes to make sure there is room for every one that wants to come!
Check out our schedule
Also I would like to welcome our new Spin instructor Cyndie!
Come check out her class Tuesday and Thursday evenings at 5:30pm!
Hope to see you all soon!
Wendy

New Fitness Program

2009-11-16T11:44:00.000-08:00

Dear Members,
The YMCA is always looking for ways to help you reach your fitness goals. Well we believe we have found a unique way to continue doing that! We have brought in EasyClubFit®. This is an online workout and nutrition program, which is completely customizable to you and your goals. In the workout area of the program there are actual videos of the machines in our gym being used correctly, so if you don’t know how to use a machine or how to do an exercise on your workout list there is a video of me doing the exercise correctly! The more you log your weight training workouts the better your real live coach can tell you what weight and reps you should be doing in order to reach your goals. Yes there are real live coaches on the other end of this workout program. It isn’t computers emailing you back! The program sets a calorie goal for you to reach every day and logging your food just takes a few clicks!

Oh and one more thing, the more you log the better chance you have of winning $100 a week from giftcertificates.com. No joke you can get paid to workout out just by logging your food and exercise! You get real live people walking you though your workouts. It is completely accessible from any computer that has internet access and we have a kiosk right here in the lobby so you can print out your workouts! If you have questions or don’t understand something the EasyClubFit team and I are always there to help you navigate your way through the program.

Yes there is a cost for this service. It is $49.99 a year with no registration fee or if you are monthly member you can do a monthly draft of $5 a month with a $20 registration fee. This is a minimal cost for such a great service. It is cheaper than our personal training packages here at the YMCA, and the trainer is there everyday, 7 days a week!

So come in and sign up for this great service that is exclusive to Y members and punch card holders. No other fitness facility has anything like it! Email me or call me if you have any questions! 541-884-4149!
Hope to see you all on EasyClubFit soon!
Wendy Fonseca

2009-11-04T11:46:00.000-08:00

In our efforts to help our members eat healthy and reach their fitness goals the YMCA would like to introduce the newest part of our fitness department. Easy Clubfit. Easy clubfit is an online nutrition and strength training program that you customize to fit your goals. Easy clubfit allows you to log your nutrition, log your cardio, print customized strength training workouts, and there is online help from real fitness professionals. These professionals will help guide you down the path to whatever fitness goal you set for yourself. And at anytime you can change your goal and they will still be there to help you reach it. There will be a kiosk here at the YMCA for your convenience or you can access from anywhere on any computer once your account has been set up. Only active members of the YMCA can use it and no other club in our area has it.
So please stop by and see me or one of our fitness instructors to get set up on Easy ClubFit starting Monday 11/9/09!
We look forward to helping you reach your fitness goal with Easy ClubFit.
Have a great day!
Wendy Fonseca

2009-10-19T10:49:00.000-07:00

Well fall sports are winding down. We have two more weeks of flag football. We are having so much fun, and the weather has been pretty kind to us!
Just want to say thank you to the Klamath Crusaders for helping us make this a great season. They have done a great job so far.
We have pumpkins for sale. You can see them in the circle here at the Y. Our facility is very fall looking with the yellow leaves on the ground and the orange pumpkins in the grass. We are gearing up for our annual Pumpkin Festival on October 31st. Admission is free.
Also Zumba is having a dress up workout at 10 am in Studio A. Get there early as space is limited in the studio. We have lots of prizes and are planning some new fun songs, such as the YMCA and Twist and Shout!
So please stop by and check out all of fun things going on here!
Oh and don't forget to get a great workout in.
Terry is starting a spin challenge on the 26th it is free to join. We now have Last Chance Workouts every Friday at 10am in the weight room. You have seen it on TV now experience it for yourself. Sign ups are in the front lobby. Oh and it's free also!
Have a great rainy day!

2009-10-09T09:41:00.000-07:00

Hello Members!
Wow did we have some cold days last weekend! Wow not ready for snow just yet.
We have lots of things going on right now! We are looking for your best YMCA sport photos to post on our website. We want to show off your kids in action! So please email them to me so we can get them posted.
On October 24th I will be attempting to teach Zumba all by myself for the first time! Please come and have fun!
We are having our Annual Pumpkin Festival on October 31st! Free admission, lots of fun, games and prizes for everyone! Come dressed up to win even more prizes!
Also Zumba is going to have a Zumbaween workout on October 31st at 10am in studio A. It is going to be a full class so come early to ge your spot, and be sure to dress up to win lots of prizes. We have a Zumba total body workout kit to give out, bracelets, tee shirts and more! Mostly just great fun and a great workout. Be sure you will be able to work out in your costume!
Biddy ball registrations are happening and so are basketball registrations. Don't wait get them in now!
Fitness schedule will be changing on October 31st, so be sure to pick up a new one the week of the 26th!
Ok wonderful YMCA Members, now that you know what is going on get in here, have a good workout or just come and have some fun!
Wendy

2009-09-23T11:24:00.000-07:00

Good Morning Y Members!
So as you all know our front door has been broke for quite some time. One of our members has started a collection to help us get this fixed. So if you are able or willing to make a donation to help us get our front door fixed, please stop by the front desk for more information or to make your donation!
We appreciate the help.
Wendy Fonseca

2009-09-17T10:29:00.001-07:00

WoW!
I have to apologize to everyone. I can not believe I haven't blogged in a month! WOW
So super sorry on that.
But I do have good reason. I have been busy getting this year's football season up and running so every kid will have a good time.
Ok so lets get to it!
Yes we are all worried about the swine flu, the flu, the cold, the crud, all of it!
So number 1 thing you can do is wash your hands, if you have a fever or feeling ill please don't take it out into the public, try to stay home. Also we have these wonderful pre-moistened wipes here that kill everything. USE THEM! Before you get on a machine, after you get done with the machine, and carry one for door handles and railings while you are in the building. But like I said before wash your hands.
Gyms are not clean places by nature anyway. Everyone sweats and touches everything while they are here.
So just take that extra step and wash your hands as soon as you are done with your workout.
It is ok if you are not feeling well, but you should never workout if you have a fever, chills, or body aches. You are most contagious if you have a fever.

Child watch is now open Saturdays from 10am-12pm! Child watch is closed on Friday evenings now since it was not being used during that time. So come to Zumba on Saturday or just hit the weights and get a great workout in while child watch is open!
Pumpkin Festival has been changed to Halloween Day!
Well I hope everyone stays well this fall, and come get a great workout in!
Take care and I will be in touch soon!
Don't forget the YMCA is on Twitter too!
Wendy

2009-08-19T13:16:00.000-07:00

I don't know what everyone is waiting for. We are having fall sport sign ups right now! You can come in right now and register your kids for soccer, football, and volleyball. This is the first year that some of the junior highs will not have sports or are cutting kids from teams. It is always good to have a back up plan so they can build on their skills for the next season. There isn't a better way for your kids to build their skills than to play Y sports, where everyone gets to play and be part of the team! So sign up today! Don't wait.

And.....there is not better time to get back into your routine and get started back on the path to fitness and health. We have personal training packages for $100 right now.
If you aren't into personal training we have lots of fitness classes for every fitness level. All of our instructors are certified and will give you a great workout.

Don't forget Wednesday spin is back. Sheila only had 1 person today. GO JEN!

So drink plenty of water and stay away from high fructose corn syrup. High fructose corn syrup causes huge spikes in your blood sugar and causes cravings throughout the day. Staying hydrated helps to combat cravings.
Keep moving and make it happen at the Y!

2009-08-14T12:47:00.000-07:00

Wow August is half over and the kids will be back in school soon!
I am starting to see some familiar faces returning now that summer is coming to an end.
It feels like fall is already upon us.

Well, good thing we have lots of classes to attend.
The new schedule will be out the week of August 24th.
We will be adding Wednesday spin back in to the mix.
We will have more Zumba classes.
Mindy will be teaching Step Monday Wednesday and Friday this fall.
Betsy is coming back to Cardio Sculpt on August 31st, after having had a baby! Baby Noah!
Out 4:30pm Step classes will return.
Remember, if class numbers are low, we can't keep the class on the schedule, so be sure to come as often as you can to support your favorite classes.
We have great certified instructors leading all the classes. If you haven't tried something new in awhile this is the time to.
Remember if you don't change up your workout about every 6-8 weeks you are likely to plateau and not see resutls which can lead to frustration and quitting.
So try something new or even just switch your strength training days for cardio days.
I hope to see you all soon here at the Y!

2009-08-06T10:19:00.001-07:00

Don't worry! It is not January outside! It was just a freak hailstorm and it is over for now! So if this weather from above has put a damper on your outdoor workout, never fear the Y is always here!
Spin and Sculpt this evening at 5:30pm. Yes we are until 10pm tonight!
We have 4 new treadmills, cardio classes, and new cybex weight equipment!
There is plenty to do here!
It is actually time to start thinking about that fall time workout. I know it's August, but it's Klamath Falls, and we all know that winter could be here tomorrow! (Sometimes mother nature forgets fall around here and goes right to snow!)
So the fall schedule will be out in two weeks.
What's new?
Pilates will be back and Zumba will be in the evening too!
Don't forget fall sport registrations are out and you should get your registration in ASAP because teams fill fast.
Don't forget to volunteer to coach! We always need positive, upbeat coaches for our youth programs!
Well come see us tonight for a great workout! I believe this weather is going to be around for a day or so. (Who knows for sure though it's Klamath!)
Take care and if you need help with your workout or have any questions please schedule an appointment with me at the front desk!
Wendy

2009-07-28T12:49:00.000-07:00

Ok so I know you are all sick of me talking about Zumba, so just a quick FYI
No Zumba this Friday the 31st, but Saturday August 1st at 10 am Zumba will be back. And Natalie will be teaching Zumba every Friday Morning at 9am and Saturday Morning at 10 am for the month of August.
Thank you Natalie!
We have fall sport registrations out in the lobby. Soccer, volleyball, flag football. Come and pick one up today. Registration deadline is in September.
The YMCA will no longer be hosting summer foods at Altamaont due to low numbers of children at the site. We are sorry to have to close the doors on this program. So Friday the 31st is your last day to get a free lunch at Altamont school.
The swamp cooler in the weight room is fixed and again blowing cold air on us while we are workng out!
We have a very large, new fan in the cardio room to help keep temps down in there.
One final note
While the economy is tough for everyone at this time, the YMCA is about to wrap up its annual campaign. During our annual campaign we collect donations to help kids who can not afford our programs, and might otherwise get lost in the shuffle, participate in positive, healthy activities.
Everyone has a time when they need a little bit of help, and your YMCA needs your help now.
If you can donate just $5 a month or $5 today, it all helps.
Please email me or come and see me if you can help us build strong kids, strong families, that result in strong communities!
Thank you
Wendy

2009-07-24T14:18:00.001-07:00

Don't miss Zumba Saturday July 25th at 10am! Natalie is awesome and this is the funnest class I have taken in along time!
We had 15 people this morning so be sure to come early and get your spot.
Also volleyball, flag football, and soccer registrations are now up in the lobby.

I don't know if many of our members know this but the Y survives by donations. We are this time having our annual fundraising campaign. This money goes to help kids who can not afford to play sports, attend camp, or familes that can not afford to be members. It helps people with disabilites that are on fixed incomes come and enjoy the Y. This money goes right back to the community. Without the support of community donations we would not be able to build strong, kids, or strong families, and therefore our community suffers over all.
So if you can please help. See me any time to let us know what you can give. We can even do a monthly bank draft of small amounts or large amounts! This is the gift that gives all year!
We appreciate all your support and help. And the Y just wouldn't be the Y without all of our wonderful, caring members!
Have a great weekend.
Thanks
Wendy

2009-07-21T13:17:00.000-07:00

Zumba was a blast! I am sure I looked like a dork doing it, but it was fun. I sweated and was even a bit sore the next day, but not too bad. Mostly I just let my hair down and had fun!
So Zumba is coming back this Friday at 9am and this Saturday at 10am!
So for all of you that had to work come early to get your spot Saturday because it fills fast!
We had a full studio last week!
So what's new around here!
Well it is finally hot outside! But we have the coolers and fans on inside to help try and keep everyone cool during their workouts!
Summer camp is in full swing, but there is still room for your little ones!
Our family room is open all day for you and your kids to have some fun out of the heat, and we have open swim and family swim daily!
Summer foods is still happening at Altamont. Your kids ages 1-17 years old can get a free lunch(sometimes a hot lunch) at Altamont school from noon to 1pm.
Fall sport registrations are out in the lobby for you to pick up now. Deadlines are in September.
Don't forget if you haven't had a free personal training session you can sign up at the front desk for that. We can cover anything from how to get started to where to go to next!
Your workout should be changing about every 6 weeks to keep your muscles guessing and your body from adapting and hitting plateaus!
Also my email address is on the Y website and you can email me your questions anytime!
Stay cool and drink plenty of water!

Sports poll

2009-07-17T08:23:00.000-07:00

This year the schools have had to make some changes regarding the sports programs. For the past 8 years i have worked to create competitive and fun sports programs for our community. I understand the need to "up" the game as far as the competitive level now that the older kids will be looking for sports also. Please take a moment to respond to this email with your thoughts for the upcoming season.

Traveling leagues? Try outs? Competitive league vs. recreational?

I want to provide a low cost program for our communities youth to keep them in the game.

thank you for you time

2009-07-16T11:06:00.001-07:00

Tomorrow is the big day! It's Zumba day at the YMCA! I feel like making salsa and ceviche tonight to get ready for it!

What is ceviche? OOOO only the best high protien low calorie food there is!

How do you make it?

You will need

4 limes

4 lemons

cilantro

lettuce

tomatoe

radishes

cucumbers

green onion

jalepeno peppers

Tapatio sauce

and a white fish like cod or shirmp crab is also good but expensive and you have to use the real stuff!

So put your fish cubed in a bowl raw and squeeze the lemon and lime over the fish. Refrigerate while you are preparing the rest. The acid in the lemon and lime will cook the fish. I didn't believe it but it really does! So let it sit for a few hours.

In the mean time cut up all of your veggies really small like you are making salsa. So the smaller the pieces of each of the other ingredients the better. When it comes to putting the jalepeno peppers in if you take the seeds out it will not be as hot. The heat is in the seeds. So if you don't want your dish real spicey take the seeds out of the peppers before you put them in.

So after your fish has cooked in the lemon and lime which is about 2 hours you will combine all ingredients in the fish bowl and stir. Add the tapatio sauce to taste or hotness. The more you add the hotter the dish.

Serve. I like to use tortilla chips to scoop mine up. But if you are wanting to stay away from those calories and carbs just eat with a spoon or fork!

One last note we are cutting child watch hours

Child watch is now closing at 1pm instead of 2pm and

will close at 8pm instead of 9pm.

2009-07-13T13:29:00.000-07:00

I am so excited! You will never guess what is going to happen this Friday at the YMCA at 9am!
Since you will never guess I will tell you. ZUMBA! Zumba is coming to the YMCA on Friday July 17th at 9am! Natalie Parker is one of the only certified instructors in Klamath and she has agreed to bring the Latin fitness party to the Y! I hear Zumba is the biggest workout craze right now. It combines Latin moves with Latin music designed to give a great workout. Lots of toning and cardio along with great music and energy.
I believe this class is going to fill up fast so come early to save your spot at the Zumba party!
Also we are having a Portland Trailblazer basketball clinic and a Portland floor hockey clinic. You can contact Mindy at 884-4149 ext 102 for more information on those events.
But I hope to see you all at ZUMBA!

2009-07-07T12:16:00.000-07:00

Thank you to everyone who participated in the 1st Annual Freedom Run! It was a great success and I hope to see everyone back next year.
So with that done a new challenge has come up. Our 2ND Annual Triathlon will be coming up soon! And we have just the thing to help you get ready. We have great spinning classes with great instructors and we have open swim in our very own indoor pool! Oh and then hop on one of our new treadmills! The triathlon will be at the Lake of the Woods this year! This is going to be fun and exciting so be sure to contact Mindy for more information.
We are having a free floor hockey clinic and basketball clinic coming to town next week courtesy of some Portland teams! See Mindy for information on that too!
I hope everyone remembers to come and spend the day with their kids in our game room. We have DDR, ping pong, pool tables, darts, computer lab, Foosball table, and air hockey!
You and your kids can have a great time and spend some family time together in our new game room! Don't forget we have outdoor volleyball courts, basketball, covered pavillion and teather ball.
As for me I will be teaching spin next week. So come and join me on Monday at 815 for 45 minutes of cardio! If I can do 45 minutes in spin, anyone can!

2009-07-02T11:04:00.000-07:00

The gym is pretty empty today. I know the weather is nice but everyone seems to be missing out on the great classes we still have going on.
Yes I do still have sore core muscles from teaching pilates the other day. I am just thankful our members that participate in that class realize I am not a pilates expert and just enjoy the workout I am able to provide.
I think one of the greatest things about being a member of the Y is the age range we have here. At the Y you get to see smiling faces from ages 0-99!
I truly have to say there is no where else in town you will feel more like family than at our YMCA!
It is so great to see young and old together and helping each other! The youngsters scramble to hold the gates for the older members and the older members pat them on the head as they go by and give them that reassuring smile!
So come be a part of our family...any day....every day!

2009-06-29T09:42:00.001-07:00

So I had to take the entire weekend to recover from teaching step class on Friday. I was so sore, but it felt good because it had been awhile since I had felt soreness in some of the muscles I had used on Friday.
Today I will be teaching Pilates this afternoon so I am anticipating my abs hurting tomorrow.
Pilates is a great core workout. But most people don't realize it works more than just your abs. It works your entire core. Our back and ab muscles are intertwined to give us support and stability in our daily life. If we don't take time to take care of them we end up with bad posture and low back pain.
So remember the next time you do your core workout to incorporate a few moves like the "superman" or the "v-up" to utilize all your core muscles in one move.
All of our core muscles work together so it only makes sense to exercise them together.

One last thing, you can still sign up for the 1st Annual Freedom Run/Walk on the 4th of July for $8. ( no shirt)
Enjoy your day!

2009-06-26T14:33:00.000-07:00

Switch it up!
Today I had to partake in a step class. And even though I have been running quite a bit, it really took my breath away.
It's amazing how we get into ruts and just turn in to hamsters in the wheel of life and don't break out and change things up.
I realized today how out of touch I have become with the great things our classes have to offer.
I did weights and since I do know step another member taught the step part. It was kind of fun to be able to switch off and offer a variety in the class, but boy I felt out of shape.
I think I will have my fellow instructors teach me a few things they do in class that I can incorporate into my own workouts, and maybe even teach in a class this fall.
It was a great eye opener to see that I needed to put some variety in my routines and switch it up a bit!
So try a class or hit a new piece of equipment for that next workout.
It will be an eye opener to see how your body responds!

Summer workouts!

2009-06-12T10:06:00.001-07:00

Just because summer is here don't let your personal workouts fall by the way side! Yes I know it's hot, and there are better things to do! But there are lots of fun ways to keep your workouts going during the summer!
We have lots of classes going all summer long here at the Y!
Spin seems to be one of the most popular cardio workouts here at the Y! But now some of our instructors have added weights to their cycling classes. So you get a total body workout.
Terry, Kelley, and Sheila are all certified instructors here at the YMCA and they all give different and awesome workouts.
So try something new and come to spin class here at the YMCA. Your legs will look great and your heart will thank you for the great work out!
Spin is 5:30am Monday and Wednesday, Monday, Tuesday Thursday and Friday at 8:15am, and Tuesday and Thursday evening at 5:30pm.
So don't let your fitness take a back seat this summer!
And come and Make it happen at the Y!

Summer Camp and Motivation

2009-06-10T10:27:00.001-07:00

Summer is here. Kids are getting out of school and there is no reason for them to be home alone when they could be here at the YMCA building core values such as Respect, Responsibility, Honesty and Caring.
We have lots of great activites and field trips for the kids. This will definately be a summer to remember if they come to the Y Camp.
Also deadline is coming quick for the 1st annual Freedom Run. Stop by the fitness office and ask how you can get a free entry into the run. I will give two free entries to the first two people who come and see me about this opportunity!
Don't forget with the warm weather coming(hopefully!) to drink plenty of water and stay hydrated. If you become thirsty you are probably already dehydrated.
And don't take the summer off from your fitness goals we still have many classes going on. Fun, unique classes to help you stay motivated during the summer!
Come and make it happen at the Y!

What's happening this summer at the Klamath County Family YMCA

2009-06-09T09:02:00.000-07:00

Hello!
Just wanted to make sure no one missed out on the great opportunities coming up here at the Klamath County Family YMCA!
Summer camp is starting June 15th! It is Super Camp this year. It is going to be a day camp with a residential atmosphere. There will be planned and coordinated team games and activities that will strengthen each camper's YMCA core values: Respect, Responsibility,Caring and Honesty. There will be weekly field trips, games, crafts, guest speakers, assemblies, and a theme day each week! This is going to be a summer to remember at Y camp! Don't let your kids miss out!
We are also having summer sports camps all summer! T-ball, softball, baseball, bitty ball, basketball,soccer,and an all sports camp that will include ultimate frisbee, volleyball and track and field. These camps also provide extended care after the camp is over and lunch is included from the IYS summer foods program. These camps are good way to keep your kids busy and build their skills for the next years YMCA sports programs!
A fun family event we have coming up is the 1st Annual Freedom Run on July 4th! This is a fun run/walk that is 2 miles and it is an out and back course. Come dressed in your best 60's garb, hippie outfit, or just some good red, white and blue. The best dressed participants will win a prize. T-shirts are available with registration! So please come and join us at this fun family event. We will be done in time for everyone to see the parade and enjoy the rest of the 4th of July events.
We will also be teaching scuba diving this summer. Registration deadline is June 13th so get in soon to sign up for that amazing opportunity.

On the fitness side of things we are still having lots of wonderful classes all summer led by the amazing and certified instructors of the YMCA! All of our instructors are certified and are great at what they do. So keep coming to your favorites or try something new!
This is going to be one great summer at the Klamath County Family YMCA