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Winter Ention Resource Guide Be You

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Winter Ention Resource Guide Be You The Granite YMCA’s WINTER ENTION RESOURCE GUIDE BE YOU. DO YOU. FOR YOU. 1 Week 1 ......................................3 Week 2 ......................................4 Week 3 ......................................5 Week 4 ......................................6 Week 5 ......................................7 TABLE OF How to use your fitness bands ...................8 - 9 CONTENTS Shared questions & answers .....................10 - 11 Shared recipes ................................12 - 14 Shared links & videos ..........................15 - 16 Shared facts & tips .............................17 - 18 Location information ...........................19 This year, SUN MON TUE WED THU FRI SAT we will... ACTIVITY IDEAS: • snowshoeing • stargazing • ice skating BE ADVENTUROUS • tap a maple tree (get outside/explore) WEEK 1 • build a snowman • snowtubing • ice fishing ACTIVITY IDEAS: • swimming • dance classes BE COURAGEOUS • gymnastics • learn to belay (try something new) WEEK 2 • tennis • personal training ACTIVITY IDEAS: • donate to a local • pantry/shelter BE GENEROUS • donate blood • cash donation (give back/volunteer) WEEK 3 • check on neighbors • connect with family ACTIVITY IDEAS: • Cycling • TRX • PiYo BE ENERGIZED • Zumba (get active) WEEK 4 • Tabata • Muscle Hour • Yoga ACTIVITY IDEAS: • balanced diet • drink more water BE HOPEFUL • meditate • read a book (practice self-care) WEEK 5 • visit a favorite spot • paint/crafts 2 THE GRANITE YMCA www.graniteymca.org WINTER ENTION Week 1: BE ADVENTUROUS GET OUTSIDE & EXPLORE! HOW WERE WE ADVENTUROUS? • Sledding • Snowshoeing • Walking the Dog on a New Trail • Snowball Fights • Cross Country Skiing • Family Yoga Adventures • Walks with Trex Crampons • Walks Around Town • Peloton Bike Adventures • Night Skiing • Nordic Skiing • Walking at the Beach • Stretching on the Deck • Walking on/along the Lake • Ice Skating at the Park • Lunch Break Walks HOW ELSE CAN WE BE ADVENTUROUS? • Geocaching • Stargazing • Ice Fishing • Disc Golfing • Visit the Ice Castles • Winter Zip Lining • Snowmobiling • Dog Sledding • Fat Biking • Ride the Cog Railway 3 THE GRANITE YMCA www.graniteymca.org WINTER ENTION Week 2: BE COURAGEOUS TRY SOMETHING NEW! NEW THINGS WE’VE TRIED • Gymnastics • Polar Plunge • Fit for Life • Weight Lifting • Running Races (ie. Super • New Recipes Sunday 4 Miler) • Barre • Dance Rehearsal • Volunteering Outside • Dance Party • Snowshoeing • New Hair color • Tai Chi • Hot Blast Workout • Deep Meditation • Hard Family • Yoga/Pilates Conversations • Cross Country Skiing • Ice Skating • Silver Sneakers • Exploring the Urban • Pickleball Forestry Center (on Elwyn • Tennis Road in Portsmouth, NH) • Cardio Fusion HOW ELSE CAN WE BE COURAGEOUS? • Go to a new restaurant • Travel to somewhere (ethnic or different) you’ve never been • Take a new class you’ve • Volunteer for a local never done before organization • Go to work differently: • Change the furniture bike, walk or take a train around in home • Cook something at home • Go to a different grocery you’ve never tried store than you’re used to • Learn an instrument or • Learn to drive a stick shift take singing lessons • Try a new sport: tennis, • Start a blog lacrosse, badminton, etc • Take up a new hobby/craft: • Paint, sculpt or draw sewing, woodworking, • Learn to juggle or a restoration project • Learn photography or • Learn a new language editing 4 THE GRANITE YMCA www.graniteymca.org WINTER ENTION Week 3: BE GENEROUS GIVE BACK/VOLUNTEER HOW WERE WE GENEROUS? • Cleaned out rooms and donated unwanted items to Goodwill • Gave a friend a certificate for chiropractic care • Took grandson to the playground for a couple hours • Called sister to say ‘good morning’ • Made a meal for The Webster House residents • Cleaned up ice on neighbors steps and driveway • Talked with a dear friend • Paid for the person behind at the drive-thru • Gave someone in need cash to pay for groceries • Held the door open for people entering a building • Volunteering with YMCA of Downtown Manchester’s Fueling Our Families Program • Delivered food to those housebound or in need • Delivered Thank You baskets to Hooksett Teachers and staff • Bought flowers for an elderly woman admiring flowers at the grocery store • Bought girl scout cookies for coworkers and family members Connect with a BONUS long lost friend CHALLENGE or relative HOW DID WE CONNECT? • Sent an email to a long lost friend • Facetimed a long distanced friend • Made plans to call an old friend on the weekend • Reached out to a cousin to check on them • Wished a brother-in-law a happy birthday • Reconnected with a past co-worker 5 THE GRANITE YMCA www.graniteymca.org WINTER ENTION Week 4: BE ENERGIZED GET ACTIVE! HOW WERE WE ENERGIZED? • Reps to the Rhythm • Cross Country Skiing • Dog Walking • Cleared down trees/branches in yard • Brisk walk w/ a loved one • Fabulous 50s YouTube Channel Stretches • Doubles Tennis • Sorted unwanted clothes and donated them • Danced to Silver & Fit Advanced Dance Class • Leg Day (with weights) • Stretch class • Outdoor Pickleball • Snowshoeing • Shoveling Snow • House Cleaning • Indoor Swimming • Elliptical workout • Walk around Boston • Zumba • Silver Sneakers EnerChi • Circuit Lite • Yoga (Yin Yoga, Chair Yoga, etc.) • Fit 4 Life • Silver Sneakers Total Body Conditioning • Pilates & Pilates Fusion • Walked to the grocery store • Denise Austin Toning • Skiing • Cardio Fusion • Hilo Aerobics 6 THE GRANITE YMCA www.graniteymca.org WINTER ENTION Week 5: BE HOPEFUL PRACTICE SELF-CARE HOW WERE WE HOPEFUL? HOW DID WE PRACTICE SELF CARE? • Yoga • Pickleball • Stretching • Tennis • Took a walk in • Take 30 minutes to Ogunquit, ME yourself every day • Danced • Salsa dance lessons • Took a trip to the ocean • Vaccine shots • Spent time with a friend • Skiing • Ate well • Went for a massage • Went on a nature walk • Ice Cream • Manicure & pedicure HOW ELSE CAN WE BE HOPEFUL? • Get enough sleep • Stretch • Eat a balanced diet • Go for a walk • Drink more water • Dance • Take a break from your • Ride your bike, skate- computer, phone, or social board, or rollerblade media • Have lunch in the park • Learn to say no • Go to the beach • Wash your face/take a • Go for a hike shower • Get together with friends • Put on clean, comfortable • Text/call/Skype a friend clothes • Visit with your family • Make your favorite snack • Play a board game or order takeout • Plan a trip with friends • Read • Drawing • Play video games • Writing • Watch your favorite tv • Adult coloring books show • Painting • Watch your favorite movie • Try a DIY (Do It Yourself) • Do a puzzle project • Listen to music • Cooking • Light a candle • Baking • Meditate • Buy yourself something • Take a bubble bath 7 ? Step 1 Step 2 HOW-TO’S TRICEPS (8-12 reps per arm) HOW TO USE YOUR Step 1 Step 2 FITNESS BANDS CONCENTRATION CURL (8-12 reps per arm) Step 1 Step 2 CLICK HERE to watch the video Upper Body LAT PULLDOWN (8-12 reps per arm) Step 1 Step 2 Step 1 Step 2 FRONT RAISE (8-12 reps per arm) ONE ARM ROW (8-12 reps per arm) 8 BENEFITS OF RESISTANCE BANDS Step 1 • Incredibly cost-effective • Adaptable for multiple fitness levels • Can be combined with other equipment • Used with familiar exercises Lower • Excellent for traveling Body • Whole Body Exercises • Save on Storage Space Step 2 • Add variety • Easy to use alone • An Effective Workout Step 1 Step 2 LYING LEG LIFT (8-12 reps per leg) Step 1 SIDE-TO-SIDE SQUAT (8-12 reps per leg) Step 1 Step 2 Step 2 LUNGE (8-12 reps per leg) HIP BRIDGE (8-12 reps per leg) Step 1 Step 2 Step 3 Step 4 LEG LIFT SQUAT (8-12 reps per leg) 9 SHARED QUESTIONS Q&A & ANSWERS • Swimming • Yoga Tucker Brooks Town Forest • Meditation • Skiing (Milford, NH) • Long Walks • Strength Training Mt. Willard • YMCA Virtual Classes • Pilates (Bretton Woods, NH) • Silver Sneakers • Group Classes The Beach (Hampton, Salisbury, Rye) Great Hill Fire Tower Trail (Tamworth, NH) Lockes Hill Trail (Gilford, NH) Old Brittle Path Trail (Sandwich, NH) Diana’s Baths (North Conway, NH) Bicentennial Trail (Amherst, NH) Milford Trails (Milford, NH) What’s the strangest topping you’ve tried? Cliff Walk • Pineapple • Pecans (Newport, RI) • Fig drizzled with • Calamari 5 Finger Trail balsamic glaze • Dill Pickles (Squam Lake) • Taco Pizza • Shrimp Fort Foster • Blue Cheese • Baked Potato (Kittery, ME) • Pistachios • Bacon/Lettuce/Tomato Marginal Way • Mushrooms • Hash browns (Ogunquit, ME) • Pears • Hummus White Park • Gorgonzola • Bacon & Eggs (Concord, NH) 10 • Dance Monkey - Tones and I • Watching the sun rise at the lake • Cheetah Girls Soundtrack • Watching the sun set • High School Musical Soundtrack • Hanging out with my kids • Fire Burning - Sean Kingston • Going on adventures • Freedom! - George Michael • Sleeping • You Can’t Stop the Beat! - Hairspray Soundtrack • PYT - Michael Jackson • Time to listen to music • Get on the Floor - Michael Jackson • Visits to the ocean • Chances to enjoy good food SONGS TO KEEP YOU MOVING • Family Time according to Time and Self magazine • Daylight during the winter months • Time to read • Eye of the Tiger - Survivor • Don’t Start Now - Dua Lipa • Wake Me Up - Avicii • Good As Hell - Lizzo • Believer - Imagine Dragons • Level Up - Ciara • Lean On - Major Lazer • Paint It Black - Rolling Stones • On My Way - Tiesto • Higher Love - Kygo • Yeah! - Usher • We Built This City - Starship • Pump It - Black Eyed Peas • Happy - Pharrell Williams • I Will Survive - Gloria Gaynor • Love Ain’t - Eli Young Band • Don’t Stop Believing - Journey • Don’t Stop Me Now - Queen • Boom Boom Pow - Black Eyed Peas • So What - Pink 11 Q&A SHARED RECIPES HEALTHIER CORNBREAD (recipe from www.hungryhobby.net) SERVINGS: 16 servings NUTRITION CALORIES: 212kcal Calories: 212kcal Carbohydrates: 25g INGREDIENTS Protein: 5g Fat: 11g 2 cups whole-grain cornmeal Saturated Fat: 4g 1 cup almond flour Cholesterol: 42mg Sodium: 173mg 2 tsp baking powder Potassium: 145mg 1/4 tsp baking soda Fiber: 3g 1/2 tsp cream of tartar Sugar: 9g Vitamin A: 216IU 1/2 tsp salt Vitamin C: 1mg 2 large eggs whisked Calcium: 63mg 1/2 cup melted butter Iron: 1mg (sub: coconut oil/vegan butter) 1/2 cup honey 1 cup milk/almond milk INSTRUCTIONS - Preheat oven to 350° F and grease an 8” x 8” baking dish with butter (or sub).
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