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)

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SIDE-TO-SIDE SQUAT (8-12 reps per leg)

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LUNGE (8-12 reps per leg) HIP BRIDGE (8-12 reps per leg)

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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). - Combine dry ingredients (whole-grain cornmeal, almond flour, baking powder, baking soda, cream of tartar, and salt). - In another bowl, combine melted butter, eggs, milk, and honey, whisk until there is a smooth consistency. - Add in eggs, honey, milk, and butter into the dry ingredients. Mix until just combined, DO NOT OVERMIX. - Immediately pour the mixture into a baking dish and place in the oven. Bake for 30-35 minutes, or until an inserted toothpick comes out clean and edges of cornbread are golden brown. 12 Q&A SHARED RECIPES

ORIGINAL NESTLÉ® TOLL HOUSE® MILK CHOCOLATE CHIP COOKIES (recipe from www.verybestbaking.com)

SERVINGS: 60 cookies (5 dozen) NUTRITION 15 minutes PREP: Calories: 212kcal COOK: 9 minutes Carbohydrates: 25g Protein: 5g INGREDIENTS Fat: 11g Saturated Fat: 4g 2 1/4 cups all-purpose flour Cholesterol: 42mg 1 teaspoon baking soda Sodium: 173mg 1 teaspoon salt Potassium: 145mg 1 cup (2 sticks) butter or margarine, softened Fiber: 3g Sugar: 9g 3/4 cup granulated sugar Vitamin A: 216IU 3/4 cup packed brown sugar Vitamin C: 1mg 1 teaspoon vanilla extract Calcium: 63mg Iron: 1mg 2 large eggs 1 3/4 cups (11.5-ounce package) NESTLÉ® TOLL HOUSE® Milk Chocolate Morsels 1 cup chopped nuts

INSTRUCTIONS - Preheat oven to 375° F. - Combine flour, baking soda and salt in small bowl. - Beat butter, granulated sugar, brown sugar and vanilla extract in large mixer bowl until creamy. - Add eggs one at a time, beating well after each addition. - Gradually beat in flour mixture. - Stir in morsels and nuts. - Drop by rounded tablespoon onto ungreased baking sheets. - Bake for 9 to 11 minutes or until golden brown. - Cool on baking sheets on wire racks for 2 minutes - Remove to wire racks to cool completely.

13 Q&A SHARED RECIPES

BROWNIE MIX IN A JAR (recipe from www.allrecipes.com)

SERVINGS: 24 Servings NUTRITION

YIELD: 2 dozen Calories: 212kcal PREP: 20 minutes Carbohydrates: 25g Protein: 5g Fat: 11g INGREDIENTS Saturated Fat: 4g 1 ¼ cups all-purpose flour Cholesterol: 42mg 1 teaspoon baking powder Sodium: 173mg 1 teaspoon salt Potassium: 145mg Fiber: 3g ⅔ cup unsweetened cocoa powder Sugar: 9g 2 ¼ cups white sugar Vitamin A: 216IU ½ cup chopped pecans Vitamin C: 1mg Calcium: 63mg Iron: 1mg INSTRUCTIONS - Mix together flour, baking powder, and salt in a quart jar. - Layer remaining ingredients in the order listed. - Press each layer firmly in place before adding the next layer. NOTE: Be sure to wipe out the inside of the jar with a dry paper towel after adding the cocoa powder, so the other layers will show through the glass. - Attach a tag with the following instructions: Brownie Mix in a Jar 1. Preheat the oven to 350° F (175° C). Grease and flour a 9x13 inch baking pan. 2. Empty jar of brownie mix into a large mixing bowl, and stir to blend. Mix in 3/4 cup melted butter and 4 eggs. Mix thorough- ly. Spread batter evenly into prepared baking pan. 3. Bake for 25 to 30 minutes in preheated oven. Cool completely in pan before cutting into 2 inch squares.

14 SHARED LINKS & VIDEOS

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16 Q&A SHARED FACTS & TIPS

HEART HEALTHY FACTS & ACTIVITIES

During exercise, blood travels from your heart to Laughing can send 20% more The beating sound your your big toe and back again blood flowing through the body. heart makes is the opening in only 10 seconds. and closing of its valves. ACTIVITY: ACTIVITY: Tell your favorite joke ACTIVITY: Play or sing your favorite Do as many jumping jacks to a family member song and dance along. as you can in 60 seconds!

Lowering your blood Fruits and vegetables may pressure may reduce reduce the risk of heart your risk of stroke and disease and stroke. heart attack by 50% ACTIVITY: Attend a virtual fitness class! ACTIVITY: Find a fruit or vegetable in ACTIVITY: your kitchen. Have it as a Sit still for 5 minutes and snack or incorporate it into count your breaths. a meal.

Keeping the body hydrated When there’s extra sodium in your American Heart bloodstream, it pulls water into your helps the heart more easily blood vessels, increasing the total amount Association recommends pump blood through the (volume) of blood inside them. With more 150 minutes of blood vessels to the blood flowing, blood pressure increases. cardiovascular exercise muscles. And, it helps the High blood pressure is a risk factor to each week. muscles work efficiently. developing Heart Disease. ACTIVITY: ACTIVITY: ACTIVITY: Look at a nutrition label in your kitchen Create an exercise circuit Have a glass of water. and identify the amount of sodium. you can do in your home.

17 Q&A SHARED FACTS & TIPS

SEVEN THINGS YOU NEED TO KNOW ABOUT SNOWSHOES

CLICK HERE 4. Types of Snowshoe Traction Snowshoes feature crampons, or cleats, to provide to read the entire article superior traction as you walk. These cleats may be located on various parts of the snowshoes: 1. Know Your Snowshoe Materials • Toe Crampons: Located on the undersides of the There are two main types of snowshoe frames: bindings, these cleats pivot with your feet as you aluminum and composite: move. • “Composite tends to be more compact and better • Heel Crampons: You will find the cleats underneath for packed snow or icy conditions,” says Dan the decking. They are used help keep you steady Fischer, a buyer on the DICK’S Sporting Goods as you traverse downhill. lodge team. • Side Rails/Traction Bars: Also located on the • “Aluminum-framed shoes tend to float better undersides of the decking, these provide lateral in deep powder, but tails can be attached to stability. composite shoes to assist in floating.” 5. Need a Lift? 2. Find Your Fit One of the coolest features snowshoes offer are heel The most important factor when choosing snowshoe lifts, also known as climbing bars. When climbing steep size is weight (or load). Check the specs. Remember to terrain, you can flip up wire bars under your heels to account for the weight of your gear as well. help reduce calf and Achilles strain.

Generally, the heavier you are, the larger your 6. What Type of Footwear Should You Wear with snowshoes should be. Aluminum snowshoes can be Snowshoes? as long as 36 inches. Composite snowshoes are more Good news: snowshoes are designed to work with compact — the 8 by 22-inch size is typical. virtually all types of boots and shoes. Some are even specifically designed for running shoes. It’s also important to consider the type of snow and terrain you’ll be traversing. Choose larger snowshoes 7. Snowshoe Accessories for light, powdery snow — they will help keep you There are a few accessories you’ll want to have before afloat. You can go with smaller, more compact shoes you head out. Snow gaiters are important — they for hard, packed-down snow. For steep, icy surfaces, can help keep snow out of your boots. Another key use smaller snowshoes as well. accessory is a pair of snowshoe poles. They can give you the added stability you need to traverse difficult terrain, 3. Understand Binding Basics while also providing an upper-body workout. There are two main types of snowshoe bindings: free- rotation bindings and fixed bindings. • Fixed-rotation bindings provide a secure fit that While you can buy snowshoe poles and snowshoes is ideal for clearing obstructions and walking individually, they are often sold together as part of backward. a kit. Purchasing a kit is an easy way to ensure you • Free-rotation bindings pivot and move with the have everything you need for your snow day activities. natural motion of your feet. They also prevent Most come with an additional travel bag for added snow pile-up. convenience, too. 18 19 THE GRANITE YMCA www.graniteymca.org

YMCA Allard Center of Goffstown YMCA of the Seacoast 116 Goffstown Back Road 550 Peverly Hill Road Goffstown, NH 03045 Portsmouth, NH 03801 603.497.4663 603.431.2334 yallardcenter ymcaofseacoast

YMCA of Downtown Manchester YMCA of Strafford County 30 Mechanic Street 35 Industrial Way Manchester, NH 03101 Rochester, NH 03867 603.623.3558 603.332.7334 ymcafun ymcaofsc

YMCA of Greater Londonderry Camp Foss Camp Mi-Te-Na 206 Rockingham Road, for Girls for Boys Londonderry, NH 03053 242 Willey Pond Road 65 YMCA Road 603.437.9622 Strafford, NH 03884 Alton, NH 03809 ylondonderry 603.269.3800 603.776.3000

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