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In loving memory of the YMCA's Marcus Taylor

Posted on 10/12/16 2:39 PM by Beth Roessner
The YMCA Metropolitan Washington lost one of our most passionate leaders on Saturday, Oct. 8. Marcus Taylor was not just a co-worker, but a friend to many. His indelible work and contributions to the YMCA Capital View will be an integral part of the Y for many years. We send our sincere condolences and expressions of support to Marcus’ family. We were fortunate to have him as an integral part of the Y family for over 15 years. We will continue to keep the Taylor family in our thoughts and prayers.
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September Exercise of the Month: Push Ups

Posted on 9/21/16 9:46 AM by Beth Roessner
The pushup is a total-body exercise that in addition to working your triceps and chest, also engages your core and lower body. It’s a great strength-boosting exercise, and because it’s a bodyweight workout, it can easily be completed anywhere. Start in a plank position on your hands, with your tailbone tucked in and your hands directly underneath your shoulders. Engage your core, glutes and hamstrings so your entire body is straight. Slowly lower yourself toward the ground, bending at the elbows, and ensure your back is straight. The closer you tuck your elbows into your body, the more you work your triceps. When your chest skims the ground, or you’ve reached your lowest point, exhale and push back up to the starting position.
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YMCA Staff Commemorate 9/11 with Memorial Stair Climb, Walk

Posted on 9/20/16 10:49 AM by Beth Roessner
Fifteen years ago, the attacks on Sept. 11, 2001, had a profound impact on the citizens of the United States and created a profound ripple effect around the world. Now known as “Remembrance Day,” Sept. 11th is celebrated as a day of reflection and volunteerism. Communities gather together to not only celebrate the lives lost on that day, but to reflect what it means to be an American citizen.
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August Exercise of the Month: Glute Bridge

Posted on 8/10/16 12:21 PM by Beth Roessner
Whether you’re a newbie exerciser to seasoned athlete, everyone needs their glute muscles to function. Made up of the gluteus maximus, gluteus medius and gluteus minimus, these three muscles work together to adbuct, rotate and extend the hip. When the glute muscles are strong, they improve things like posture or standing, and even make a task like climbing the stairs easier. Athletic performance also improves and when the glutes are strong, it decreases the risk of injury.
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Youth Tinker, Invent at 22nd Annual Thingamajig Invention Convention

Posted on 8/5/16 9:54 AM by Beth Roessner
Young inventor Akanksha is no stranger to frustration. While working with her two friends to create the perfect hat out of an old oatmeal canister, the bottom kept falling off. She and her teammates from a YMCA summer camp, looked at the situation a different way: Instead of seeing a work-ending road block, they saw an opportunity to make their creation truly unique.
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July's Exercise of the Month: Tricep Dips

Posted on 7/20/16 8:09 AM by Beth Roessner
 An exercise move perfect for beginners and advanced exercisers alike is the tricep dip. Equally humbling and challenging, the tricip dip is a simple move that targets several muscle groups. The main muscles worked are the triceps, but other muscles that are challenged include the forearms, chest, shoulders and lower back. The moment you begin to dip, all these muscles begin to work to stabilize and balance yourself. 
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June's Exercise of the Month: High-Intensity Interval Training

Posted on 6/24/16 11:47 AM by Beth Roessner
Whether you're tired of your stale run on the treadmill, or suffer from not having an hour to dedicate to a solid workout, adding intensity may be your answer. When you combine intense exercises like squats, push-ups or jumping jacks, with short intervals of rest, you can create a calorie-blasting workout. High-intensity interval training (Hiit) creates a metabolic demand that can prove to be very effective for long-term fat loss and overall conditioning.
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15 Easy Ways to Squeeze in More Fitness

Posted on 6/15/16 9:57 AM by Beth Roessner
In order to reach your ideal health, you don’t need to spend hours at the gym or follow a strict eating regimen. Sometimes, it’s the small efforts that can yield the most results.  When you add in a little more fitness and movement into your daily life, you can see countless benefits—decrease in stress, increase in energy, lower just name a few!
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Exercise of the Month: Squats

Posted on 5/24/16 1:36 PM by Beth Roessner
The squat exercise is an all-powerful equalizer—it’s a great exercise for both fitness newbies and serious lifters for its toning and strengthening capabilities. But, as simple as it may be to lower yourself down, too often proper squat form is neglected, which can lead to injury. Standing tall, with your feet shoulder-distance apart and your arms at your side, lower down by pushing your hips back and bending your knees—as if you’re sitting in a chair. Push your bodyweight into your heels, and your arms will naturally begin to raise out in front of you for balance. Lower yourself as low as you can, aiming to get your thighs parallel with the ground, and ensure that your knees do not track in front of your toes. Pause in this position before lifting back up into the starting position.
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Exercise of the Month: Shoulder Press

Posted on 4/20/16 9:54 AM by Beth Roessner
From reaching over head to craning your neck to view a computer screen, your shoulders prove every day that they are needed for complete overall health. To keep them healthy and to keep your workout routine fresh, add in strengthening shoulder exercises like the shoulder press, April’s Exercise of the Month.
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