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HEALTHY HIGHLIGHTS THE YMCA OF MONTCLAIR IS A NON-PROFIT, CAUSE DRIVEN ORGANIZATION THAT RELIES ON GENEROUS SUPPORT OF FRIENDS LIKE YOU.

YOUR HEART MATTERS... Since our heart is a muscle, it gets healthy and strong when we exercise. If you don’t exercise it

YMCA OF MONTCLAIR 25 Park Street, Montclair, NJ 07042 February 2017 Health & Wellness Department

“STRONG WARRIOR” AN INCREDIBLE CHALLENGE CREATED BY FITNESS INSTRUCTOR RAYSHAWN BROWN

will get weaker just like any other muscle. Exercising regularly benefits our heart health by lowering blood pressure, reducing LDL or “bad” cholesterol, increasing HDL or ”good” cholesterol, and of course if we burn calories we can lose weight and prevent all the illnesses that are associated with obesity. What happens to our heart when we perform “cardio” or aerobic exercise? If you go for a run or if you ride a bike, your breathing, your circulation and your heart rate will change immediately because you are activating your large muscle groups and this requires more oxygen rich blood for energy. Your heart rate increases because your heart must pump more blood into your bloodstream. Your circulatory system has to send more blood to your muscles and back to the heart, because your muscles need more oxygen. Your lungs are also a very important piece in this process since they have to work extra hard during exercise because of the extra amount of oxygen needed that goes from your lungs after inhaling to your bloodstream. If you work out regularly for at least 30 to 45 minutes, you are making your heart, lungs and circulatory system more efficient. So, let’s put it this way; when you are going for a 30 minute run, it is not just your legs receiving the amazing benefits of this workout your cardiopulmonary system is getting healthier and stronger as well. By Lisy Espindola, Certified Personal Trainer and Group Instructor

WE WON THE GOLD MEDAL FOR BEST OF ESSEX: “BEST COMMUNITY GYM” IT IS OUR HONOR TO PROVIDE THIS SERVICE FOR OUR COMMUNITY.

There is no better way to start the New Year than by challenging yourself. A true warrior never backs down from a challenge; a warrior will push themselves to the limit. If you think you have endurance and tenacity, if you are a true warrior, accept the challenge. The Strong Warrior Challenge is a class designed to engage participants in exercises that will challenge your body, muscles, as well as your mind. The goals are to create challenges in the area of stamina and strength. The exercises are designed to engage muscle groups that are not worked on a daily basis. They are unique in technique, creating the real opportunity to let the inner warrior surface. The class will exhilarate you, strengthen your muscles, and challenge your mind. This workout is more advanced than normal daily exercise routines therefore engaging different muscle groups. Each segment will motivate participants to push themselves creating a sense of achievement and increased motivation. Come join us, let your strength power your drive to take the Strong Warrior Challenge.

ENJOY THIS ISSUE? Feel free to share this newsletter with anyone who you think may find it useful.

QUESTIONS, COMMENTS, IDEAS? Contact: Washima Redding Senior Health & Wellness Director at [email protected]

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FEBRUARY IS “BLACK HISTORY MONTH” AND THIS IS HOW WE CELEBRATE AT THE YMCA

HEALTHYLICIOUS VALENTINE’S SALAD INGREDIENTS ·



Black History Month Celebration at the Montclair Art Museum Thursday February 2nd from 7-9 pm



Movie: “Race” at the Senior Center, Park Street Branch Thursday February 9th at 10 am



Lecture Series in the Holm Room, Park Street Branch Monday February 13th at 9:30 am



African Caribbean Dance Class by Julio Jean Thursday February 23rd from 9-10:15 am

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Arugula Endives 1 Cup of cubed avocado 1/2 Cup of pomegranate seeds 1/4 Cup of walnuts Olive oil, orange juice , honey Dijon mustard and balsamic vinegar for the dressing

DIRECTIONS

Put the arugula in the salad bowl. Prepare the dressing. Once ready to serve add the rest of the ingredients but leave the pistachios and the dressing for the last minute. You can add grilled salmon or grilled shrimp to this salad. ENJOY!!! By Lisy Espindola

YOU NEED TO START WORKING OUT AND TRAINING RIGHT NOW FOR THESE UPCOMING EVENTS! Our individual and relay Triathlon will take place on Sunday April 30th 2017. Swim 1/4 of a mile, bike 10 miles in the cycling room and run 3 miles. You can do it all by yourself or be part of a relay team. On Sunday June 4th 2017 we will get together for our biggest family event of the year: The “Montclair Run” You can run, jog, walk 2 miles or 10K (6.2 miles) within our beautiful neighborhood as an individual or with your family and friends.

Montclair and the YMCA of Montclair were represented at the “Women’s March on Washington”. Women from all over the nation and all around the globe gathered together peacefully to send a clear message that women’s rights matter, making this the biggest worldwide protest in history. “Let us continue to honor all that is beautiful about being feminine. We are mothers. We are caregivers. We are artists. We

ASK A TRAINER

Q: WHAT IS PILATES ANYWAY? WHO DEVELOPED IT? A: The Pilates technique is based on focused movements that retrain faulty body mechanics, while simultaneously building strength and flexibility. You learn how to use the body as one integrated unit with "the core", or "powerhouse" (the muscles within the core) as its center, from where you generate your stability, balance, mobility and power. You learn more awareness of how your body works, and discover the vital, smaller, stabilizing muscles that often get overlooked in traditional strength training. Also, breath is a very important component of all the exercises used to enhance the movements and to help define the rhythm of the exercises. In fact the Pilates Method is solidly based on a set of six Principles: Concentration, Centering, Control, Precision , Breath and Flow. One of my favorite Joe Pilates quotes is this one: "Change happens through movement and movement heals." Joseph Pilates By Gigi Gould—Certified Personal Trainer—Certified Pilates Instructor Gigi teaches Pilates at the YMCA Saturdays at 11 am, or you can try any of our other Pilates instructor’s classes during the week.

are activists. We are entrepreneurs, doctors, leaders of industry and technology. Our potential is unlimited. We rise!”. This was part of the powerful speech by Alicia Keys, one of the amazing presenters at the march.

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