Author: Christie Goyette

Striking the right balance between nutrition and fitness

Posted on by Christie Goyette

Striking the right balance between nutrition and fitness

To celebrate National Fitness Day this year, we’re taking their motto “your health is for life” to heart.

Staying fit and healthy is about so much more than what you do in the gym – it extends to every aspect of your life. And the closer attention you pay to your wellness now, the better you’ll feel as you get older. 

There are three areas in particular that we’re focusing on: mental health, nutrition and recovery, and physical activity. They make up the perfect trifecta to get you on the right track for a lifetime of healthy habits.  

In this post, we’re chatting all things nutrition and recovery. 

Nutrition

A good diet is the foundation for a healthy life. It impacts just about every aspect of your being, such as your energy levels, sleep, and resistance to disease. 

When thinking about nutrition tips for athletes, it’s important to strike the right balance of carbs, protein, and fat. There’s a misconception that cutting out carbs or fat will help you lose weight – restrictive diets may lead to weight loss in the short-term, but they’re not sustainable. The best thing you can do for your health is to include the correct balance of the three macronutrients. (Note that the recommended ratio of carbs to protein to fat varies from person to person. A nutritionist can help you put together a customised plan that works best for you.) 

Carbs
Carbohydrates are the body’s primary form of energy, and they should make up most of your diet. And this food group is much more than grains like bread and rice – fruits and vegetables are carbs too! When it comes to grains, try to go for the whole grain or brown varieties most often as they’re higher in fibre and will keep you full longer. And while the government recommends five servings of fruit and veg a day, that’s the bare minimum. We should really be aiming for 10 a day! 

Protein
Protein is essential for growing your muscles, and protein-rich foods are important for muscle recovery after a tough workout. But don’t overdo it – about 0.75g of protein per kilo of body weight is ideal. Unless you’re a professional bodybuilder, consuming more than that can actually have negative effects. Excellent sources of protein to include in your diet include beans, lentils, tofu, lean chicken and turkey, fish, and eggs. If you’re vegan, veggie, or flexi, many of the meat-free alternatives are also high in protein! 

Fat
Fats help your body absorb vitamins and nutrients, and they keep your hormones regulated. They’re important in a healthy diet, but not all fats are created equal. Try to limit saturated and trans fats – instead, opt for healthy forms of fat like nuts, seeds, avocados, salmon, and high-quality olive oil. Try to limit foods that are high in the bad fats, including processed and red meat, dairy, deep-fried foods, and sugary desserts and baked goods. 

Bonus: Water

It’s not one of the macronutrients, but we can’t talk about nutrition without bringing up water! Staying hydrated helps with digestion and muscle function, and it can also be your secret weapon when it comes to weight management and dieting. Most adults in the UK are chronically dehydrated, so even if you feel like you drink enough water, chances are your body craves more!  

Recovery

Fuelling up before and after a workout is good for your muscles and can help your body recover faster. But try to avoid food within 30 minutes of your workout to prevent stomach cramps or indigestion. In addition to diet, there are several other things you can do to encourage recovery. 

Always stretch before and after a workout to prevent injuries and minimise muscle soreness.
Don’t neglect rest days! These are just as important as your active days, especially if you’re going hard in the gym. However, don’t be sedentary on rest days – still fit in time for light exercise like a walk, yoga, or stretching.
Foam rolling is excellent to prevent muscle soreness. 
Make sure you’re getting enough sleep. A good night’s sleep is important for just about every aspect of your health and is also necessary for your muscles to recover. 
Consider treating yourself to a special recovery service every now and again, such as a massage, cupping, or acupuncture. 

Keep in mind that diet and recovery are very personal and can vary from person to person. If you want help creating a custom nutrition or recovery plan, book a consultation with a trained professional. We have nutritionists and sports recovery experts available right at the Club. 

How to start working out and actually stick with it

Posted on by Christie Goyette

How to start working out and actually stick with it

National Fitness Day was a couple days ago, but we’re keeping the celebrations going a bit longer. After all, their motto this year is “your health is for life.”

Fitness is a many faceted thing that’s about so much more than shedding pounds or growing muscles. We know how important it is to make sustainable changes to your health journey to make sure it’s something you can sustain throughout your life. 

So far, we’ve chatted about mental health, nutrition, and recovery and how they’re related to fitness. Today, we’re talking about the final piece in the puzzle for a lifetime of healthy habits: physical activity and how to start working out.

There are dozens of different ways you can get moving on a daily basis, and it’s not a one-size-fits-all. If you’re not much of a gym-goer at the moment, the idea of getting started with exercise can seem daunting. But the key on how to start working out (and actually stick with it) is to find a form of exercise that you enjoy and that you can turn into a habit. Easier said than done, but here are five tips to get you motivated: 

Be open to trying anything and everything.

You may fall in love with a form of exercise you wouldn’t have expected! YMCA Club has a huge variety of classes you can try, such as yoga, aerobics, and circuit training. If you’re a beginner, let the instructor know and they’ll help you modify exercises that may be too difficult. 

Take it slow. 

It can be tempting to go all-in from the start, but that may lead to burnout. If you’re brand new to exercise, start with something manageable like 2 or 3 workouts a week, and go for walks on other days. And the workouts don’t need to be long sessions – even a 20-minute HIIT workout can be enough to get your heart pumping! 

Find a “why” that’s more than just a good physique.

This is the key to starting a healthy exercise routine that you can sustain. You’re more likely to stick with exercise long-term if you’re doing it for a non-aesthetic or non-selfish reason. This can include a long list of things, such as managing diabetes, improving heart health, managing anxiety or depression, lowering blood pressure, or getting stronger to play with your grandchildren.  

Recruit a workout buddy.

If you’re going solo, it can be easy to make excuses to skip a workout, but when you start a fitness routine with a friend, you keep each other accountable. You’re less likely to cancel a workout last-minute if your friend is relying on you! You can even make the experience more fun and social by going for a coffee or nutritious smoothie after the workout. 

Block off time in your diary.

It’s important to make physical activity a priority because it is one. Schedule it in the same way you would a work meeting or doctor appointment. If you can make a habit of exercise, even better! Try working out at the same time a few days a week or attend a couple of the same classes each week. 

All that’s standing between you and your new fitness routine is that first workout! Need some inspiration to get started? Some of the most popular types of workout – and some of our favourites – include swimming, cycling, yoga, boxing, weightlifting, dancing, HIIT, and pilates.

Top 5 Benefits of Baby and Toddler Swim Classes

Posted on by Christie Goyette

Top 5 Benefits of Baby and Toddler Swim Classes

toddler swim class
It’s never too early to hop in the pool and get accustomed to being in water! Baby and toddler swim classes help youngsters learn essential skills that they’ll take with them as they grow and develop, and the early start is likely to make them stronger swimmers as they get older. 

How does a baby and toddler swim class work exactly? The instructor leads parent and baby pairs through a series of games and activities. In the beginning, you’ll support your baby as he or she learns movements like kicking and paddling, and eventually, they’ll be able to work toward floating and moving around in the water independently. 

Learning to swim from a young age comes with so many physical and developmental benefits. Learning to swim from a young age comes with so many physical and developmental benefits.

1. Strengthen muscles 

Even when you’re helping your baby stay afloat, the kicking and paddling movements do wonders for strengthening vital muscles in the arms, legs, and neck. This will help make your baby stronger overall, which will translate to activities outside the pool too. For young babies, this may also lead them to hit milestones like crawling and walking earlier than they would otherwise. 

2. Increase motor skills 

Your baby will feel new sensations when moving around in the water versus on dry land. Movements tend to be slower and more precise, so your baby will have more control and may be able to move in ways they can’t outside of the pool.  

3. Improve balance and coordination 

Swimming is known to help babies develop and strengthen the vestibular system – part of the inner ear that helps with spatial awareness, hand-eye coordination, and a feeling of equilibrium. This will set them up for success in their physical development and any activities they do outside the water as well. 

4. Gain confidence  

Swimming lessons help babies and toddlers get used to the feeling of being in water from a young age, leading them to become stronger and more confident swimmers as they get older. The excitement and praise that comes with learning new skills can also help toddlers gain a stronger self-esteem. 

5. Socialise 

Not only is this an amazing bonding experience for you and your baby – it’s also the perfect way for your little one to interact with peers who are their same age. Babies and toddlers learn from one another, and spending time together helps them gain fundamental social skills. 

These are only a handful of the amazing benefits you’re likely to notice from baby and toddler swim classes! Ready to jump in and get started? The Children’s Swim School at YMCA Club regularly runs parent and baby swim classes for children ranging from 6 months to 3 years old. Click here to read more and find out when our next series of baby and toddler swim classes will be starting!