Ankeny Family YMCA

2012 Y PARTNERS Campaign

2012-02-10T14:02:00.005-06:00

If you haven't taken a minute to think about giving towards a wonderful cause, now is the time. The Ankeny Family YMCA provides many opportunities to give back to the community through our Y programs, fundraisers, and events. It is important to be a cause driven organization to help those who would love to be part of our Y Family.

The donations that we receive from our members, program participants, and staff are given to many individuals and families who may need a little assistance financially. It's because of these generous donations, that those individuals and families are able to have a Y membership and participate in our Y programs.

Thanks to all who have donated and to all of you who are considering it!

2012-02-10T12:06:00.002-06:00

The Ankeny YMCA will be hosting one of the Iowa YMCA Sectional Championship Meets on Sunday, Feb. 12th! There will be over 370 swimmers participating at the meet from across Iowa to compete and qualify for the Iowa YMCA State swim meet. Feel free to come support the Ankeny Aquahawks swim team and all the Iowa YMCA teams competing at the meet! The meet will start at 10:00am.

Cell Phone Drive for YPARTNERS

2012-02-09T12:59:00.005-06:00

Do you have old cell phones, iPods, or any handheld electronics?!?

We want to encourage everyone to recycle and raise money to help others.
So bring them in to the Ankeny Y, along with the cords, chargers, etc.

All proceeds that we receive from the recycled goods will go to the Y Partner’s Campaign.
Please drop them off at the Ankeny Y by February 17th.

Thanks for supporting our campaign!

Youth Indoor Soccer Begins Saturday

2012-02-06T09:58:00.004-06:00

Are you anxious for the the warm weather and can't wait to get outside to play?

Our Indoor Soccer clinic for 4 yr olds -2nd graders, starts this Saturday, February 11th and runs through Saturday, March 10th.
During Y Soccer, participants will learn the basic skills and fundamentals of soccer and participate in simple, non-competitive games. So get some of your friends together and sign up today!!!

YPARTNERS Can Drive

2012-02-03T11:06:00.002-06:00

Do you have pop cans or pop bottles lying around at your house that need to be recycled? Let the Y take them off your hands and put them towards a good cause, the Y Partners Campaign.

We will be driving around on Tuesday, February 7th from 4-5pm, to collect your recyclables. The money we collect from the cans will be put towards our Y Partners Campaign, to help those families and individuals who need assistance with paying for our Y programs or Y memberships.

If you are willing to donate your cans and bottles for recycling, please give us a call and we will stop by your house between 4-5pm that evening. If you would prefer, you can also drop them off at the Ankeny Family YMCA Teen Room.

When
Pick-up: Tuesday, February 7th 4-5pm
Drop Off: Month of February

Where
Ankeny Family YMCA
Teen Room

Contact
Dru Jorgensen, Teen Coordinator
515-965-8303 x112

Holly Vickers, Program Director
515-965-8303 x433

Will Swim for Food

2012-02-02T11:44:00.001-06:00

The Ankeny Aquahawks Swim Team will be hosting a Food Drive at the Sectional Championship Swim Meet at the Ankeny YMCA on Sunday, Feb. 12th. The donations will benefit the Food Bank of Iowa. Non-perishable food items will be accepted at the meet by parent volunteers from 8:00-11:00am at the concession stand outside the pool area. Anyone is welcome to donate to help support their community and come cheer on your local Ankeny YMCA Swim Team as they compete at a championship swim meet!

Wellness Wednesday

2012-02-01T10:28:00.001-06:00

NEW EQUIPMENT – FREE MOTION STRENGTH

If you haven’t tried our new equipment and need some guidance, our Wellness Staff are available to answer your questions.

Wellness Staff hours:
Weekdays:
8:00-11:00 a.m.
4:00-10:00 p.m.
Saturdays:
8:00 a.m. -12:00 p.m.
Sundays:
3:00-7:00 p.m.

Quick Workouts are posted in the Wellness Center. These Quick Workouts range from 10-40 minutes. Check them out! We’ve already done the planning and they are there for you to use. Tracker cards are also available for you to record your workouts. Have fun!

Summer Camp Registrations Open Tomorrow Feb. 1st

2012-01-31T13:28:00.008-06:00

Spend this summer with your friends at the Ankeny Family YMCA Camps and have a whirlwind of summer fun!! Whether it's going on nature walks or swimming at aquatic centers, getting dirty at Y Camp or making a craft project, you are guaranteed to have a blast!

**New this year**

Early Registration Special in February: $10 Weekly Deposits

Full Day Preschool Camp

New Enrichment Camp Themes

3 Enrichment Camp weeks at Y Camp

To reserve your camp weeks, fill out and drop off the Registration Packet at the YMCA Service Center. For additional information visit our Day Camp website!

Night Out with the Iowa Energy

2012-01-30T13:07:00.002-06:00

Purchase your tickets at the Ankeny Family YMCA service center today for this Friday, February 3rd!!

7:00pm Game
at Wells Fargo Arena

Tickets only $5-7 (special discounted rate)

Arrive early for their Pre-Game Clinic with the Energy players and coaches!!
Practice drills with the players and also receive special recognition during the Energy game.
*1st-4th grade clinic from 5-5:30pm
*5th-6th grade clinic from 5:30-6pm

*Special Locker Room Tours in between clinic times!
*Special seating for all YMCA members, family, and friends!

Hope to see you there!!

2012-01-30T11:26:00.004-06:00

Congratulations to Max McTaggart!

Max was the raffle winner of a 7UP bike from our YPartners Carnival on Friday, January 20th.

This member appreciation event was a huge success with over 200 people attending this fun event. YPartners Campaign awareness was created as games and food were enjoyed.

Parent's Night Out

2012-01-26T13:47:00.002-06:00

Friday, February 3rd
6-9PM
Ankeny Family YMCA

Wish there was a place where your kids can have fun without you worrying about them? Well here at the YMCA we provide a safe environment and create magical moments and memories. So take a relaxing night to yourself and bring them in for a few hours. We will provide your child with snacks, fun, and many smiles!

Ages
1 year – 11 years

Contact
Jennifer Denny, Child Care Director
(515) 965-8303 ext. 439
jennifer.denny@dmymca.org

Fees
Members: $10 per child
Non-Members: $15 per child

Additional Info:
Sign up at the Service Center by 12:00pm on Wednesday the week of the Parent’s Night Out.
Snacks will be provided, so please make sure the staff are aware of any allergies your children my have.

Blood Drive TODAY

2012-01-25T08:42:00.002-06:00

Ankeny Family YMCA
BLOOD DRIVE

TODAY
Wednesday, January 25, 2012
8:00 AM – 11:00 AM

Life Serve Blood Center will be at the Ankeny Family YMCA for our annual Blood Drive today. Stop on by if you would like to donate some of your blood.

Facts about Blood Donation:
• One pint of blood can save up to three lives.
• Someone needs blood every two seconds.
• About 1 in 7 people entering a hospital need blood.

See you TONIGHT!

2012-01-20T14:41:00.002-06:00

Come and check out all the fun games, yummy food, and entertainment TONIGHT at the Y Partners Carnival!!

6-8pm

You will have so much fun, you won't want to go home!

Come and Join the Family FUN!!

Y Partner's Carnival - Tomorrow Night

2012-01-19T11:16:00.003-06:00

Friday, January 20th
6-8pm

Even though it's cold outside and snow is on its way...stop by the Ankeny Family YMCA for a fun night of games, delicious finger-food, and great entertainment! You are guaranteed to stay warm and have a blast!

Family Activities:
TaeKwonDo demonstration from 6: 30 – 7:30
Games & Prizes
Bounce House
Mr. J's Balloon Fun
Face Painting
Obstacle Course
and so much more!!

Come and Join the Family FUN!!

Wellness Wednesday

2012-01-18T15:19:00.002-06:00

Have you changed your exercise routine lately? Is it time for you to shake things up? Now is the time!

Grab a healthy snack and a glass of water. You may find it can help your mood and open your mind to new things.

Running/Walking on the treadmill all of the time? Try a new piece of equipment at the gym.

Invite someone to join you at the gym. You can encourage each other!

Try attending a Group Fitness class. You might work some of those muscles that you have been ignoring.

Boot Camp (TRY A DAY FOR FREE)
Class Time—5:55-6:55 am Monday through Friday
Boot Camp Express (TRY A DAY FOR FREE)
Class Time—8:25-9:10 am Monday, Tuesday, Thursday, Friday
Cycle Circuit (OPEN FITNESS CLASS FOR MEMBERS)
Class Time—9:15-10:00 am Thursday

Blood Drive

2012-01-12T08:54:00.009-06:00

Wednesday, January 25, 2012
8:00 AM – 11:00 AM

Life Serve Blood Center will be at the Ankeny Family YMCA for our annual Blood Drive. The need for life-saving blood products is often unexpected. Did you know that about 1 in 7 people entering a hospital needs blood and someone needs blood every two seconds? And did you know that one pint of blood can save up to three lives? Donate blood on January 25th and help save lives. You can schedule your appointment online at http://www.lifeservebloodcenter.org/ or contact Julie Patterson at (515) 965-8800.

Read the article below about how donors helped save this little girl's life.

Michelle Mericle
Who could predict that a routine tonsillectomy would turn into a medical crisis? Nine days following general surgery, Michelle experienced complications that almost ended her life. Instead of recuperating from her tonsillectomy with ice cream desserts and Popsicles, Michelle was given emergency resuscitative measures, including several transfusions of O negative blood, to help save her life.

“We have a happy, healthy daughter who loves life. If it weren’t for the kindness of blood donors, Michelle might not be with us today.

We can’t thank those donors enough for giving us the gift of life”.

– Jeff & Tiffini Mericle

Wellness Wednesday

2012-01-10T13:05:00.003-06:00

EMPOWERED
STRENGTH
ENDURANCE

Women on Weights
Attention ALL Women of ALL ages and ALL activity levels! Experience a small group personal training session, where it is all about women and all about weights. Did you know that strength training is one of the most effective ways to lose weight and inches off your body? Join this group and you can overcome any barriers you may have about working out in the Free Weight Room.

Your trainer will teach you how to use the equipment in our Free Weight Room and other pieces of equipment to increase your strength and endurance. She will create a different workout for you and your group each day. The workouts are designed to increase your muscle strength/endurance while giving you a total body workout which results in losing weight and inches. You will see results.

Classes meet:
Monday & Wednesday: 9:15 – 10:00 a.m.
Tuesdays & Thursdays at 8:20 – 9:05 a.m.

For additional information, please contact:
Rhonda Robson @ Rhonda.robson@dmymca.org

Sign up at the Y Service Center today and enjoy the camaraderie you feel when you are working out in a group!

Wellness Wednesday

2012-01-04T16:02:00.002-06:00

TOGETHER
SWIM, BIKE, RUN
PERSEVERE

Triathlon Training
Experience the camaraderie that goes along with learning and training beside fellow athletes who have similar desires and goals. You can anticipate well informed and experienced coaches, who are tri-athletes themselves, as they teach, coach, inform and prepare you in all areas of a triathlon.

Whether you are a beginner or an avid tri-athlete, enjoy a positive and encouraging atmosphere from your coaches and fellow tri-athletes as you become comfortable and well versed in this type of training. Triathlons need not be intimidating any more!

Men and Women of all ages and all ability levels welcome! The new session just began January 2nd and there are many days and times available to choose from:

Sundays: Swim: 12-1 p.m. (4 Lanes)
Mondays: Bike: 5:45 - 6:30 a.m.
Tuesdays: Swim: 5:30 - 6:30 a.m. (5 Lanes)
Wednesdays: Bike: 5:45 – 6:30 a.m, Swim: 7-7:40 p.m. (3 Lanes), Bike: 6:05-7 p.m.
Thursdays: Swim: 5:30 - 6:30 a.m. (5 Lanes)

Sign up at the Y Service Center or contact Rhonda Robson at rhonda.robson@dmymca.org or 515-965-8303 x116 for additional information.

Exciting Changes for Fitness Classes in the New Year

2011-12-29T17:00:00.004-06:00

Beginning Jan. 2, 2012
Check out our new classes and times!!

*Boot Camp
New Class Times—5:55-6:55 am M-F

*Boot Camp Express
New Class Format—8:25-9:10 am, MTTHF—starts Jan. 3

*Cycle Circuit
New Class Times—9:15-10:00 am Thurs.

*Yoga
New Class Day—10:05-11:00 am Mon. & Wed.

*Y Pump
New Class Format —10:15-11:00 am Thurs., 5:15-6:00 pm Tues.

*Zumba
New Class Days/Times—4:40-5:25 pm Wed., 5:00-5:55 pm Fri., 8:00 am Sat., 4:00 pm Sun.

*Cardio Rotation
New Class Times—9:00-9:55 am Sat., 5:00-5:55 pm Sun.

*Pilates
New Class Time—10:00-10:50 am Sat.

Christmas Family Night TONIGHT

2011-12-16T14:00:00.003-06:00

From 6 pm to 8 pm, come to the Ankeny Family YMCA to enjoy our special holiday events and visit with Santa! We will have many holiday games, crafts, and music for everyone to take part in. You will even be able to make your very own wooden toy in Santa's Workshop. Hope to see you there!

Art Galleria

2011-12-15T11:04:00.003-06:00

The Before and After School Program cordially invites you to our Galleria Open House on Tuesday, December 20th, from 5-7 pm, here at the Ankeny Family YMCA.

Take a stroll down through our Galleria and enjoy all the art made by the kids and staff from our Before and After School Program. The art will also be judged and a winner will be named in the categories of K-2nd grade, 3rd-5th grade, and staff.

Art will be available for their parents to purchase by free will donation on December 19th, and starting December 20th, the art may be purchased by the public. All proceed will go towards the Y Partners with Youth Campaign.

Wellness Wednesday

2011-12-14T12:17:00.001-06:00

The Gift of Health

A few years ago, my mother and father-in-law were given a membership to their local YMCA as a Christmas gift. They were in their 60’s and did not have a regular exercise routine. They began using the membership and since then, they have opened their minds to new things.

It has been a blessing, a gift of better health. They have tried new equipment, made new friends, participated in new classes, and my father-in-law is now employed there.

As you are shopping this season, consider the many ways you can give a Gift of Health as a Christmas gift. To someone else, it may be more than just a gift.
Below are some ideas to get you started:

• Gift Certificate to the YMCA
• Healthy recipe book
• An active Wii game
• Gift certificate to the local fitness store
• Subscription to a favorite health magazine
• Workout video

Take time to enjoy the season! Stay healthy and help others stay healthy!

Julie Patterson
Wellness Assistant

Fifty Somethings Stay Active at the Y Playing Racquetball

2011-12-12T14:01:00.004-06:00

Racquetball has become quite the activity here at the Ankeny Family YMCA for this 50 plus age group. Susan Acoymo, 53, a long time Y member, says that mental, physical, and social benefits are a huge part of racquetball. Another Y member, Scott Faulkner, 61, says that he loves the game because you can play year round to keep his skills up. And Mike Earp, 52, who plays six to seven hours per week, states that playing racquetball is "just as good as running on a treadmill".

There are many options when playing racquetball; singles, doubles, competitive or casual games. Find what works for you and give it a try! Anyone can play!

Click here for the complete article in this month's issue of fiftysomething.

Christmas Family Night - Next Friday

2011-12-09T11:45:00.003-06:00

Excited about Christmas??? Put next Friday, December 16th, on your calendar and join us for some holiday music and activities!!!

From 6-8pm at the Ankeny YMCA gym, we will have a special visit from Santa and holiday games to play. Santa's Workshop will be also be open to create your own holiday crafts or build your favorite wooden toys.

This family event is free to Y members & program participants, so grab your family and friends and enjoy some holiday cheer!

Fabulous Food Friday

2011-12-02T15:14:00.002-06:00

Death by Chocolate Cupcakes

Ingredients:
2 cups moist-style chocolate cake mix (1/2 of an 18.25-ounce box)
Two 25-calorie packets diet hot cocoa mix
½ cup fat-free liquid egg substitute
2 tablespoons semi-sweet mini chocolate chips
1 teaspoon Splenda No Calorie Sweetener (granulated)
1/8 teaspoon salt

Directions:
Place chocolate chips and the contents of both cocoa packets in a tall glass. Add 12 ounces of boiling water and stir until chips and cocoa mix have dissolved. Place glass in the freezer and chill for 25 minutes.

Preheat oven to 350 degrees.

Once cocoa has chilled, give it a stir and mix with other ingredients in a mixing bowl. Whip batter with a whisk or fork for 2 minutes.

Spray a 12-cup muffin pan with nonstick spray or line it with baking cups. Evenly spoon batter (which will be thin, but don’t worry – your cupcakes will puff up) into the pan. Place pan in the oven and bake for 15 minutes. Cupcakes will look shiny when done.

Makes 12 servings

Per Serving: (1 cupcake)
108 calories
2.5g fat
239mg sodium
19g carbs
1g fiber
12g sugars
2g protein

Wellness Wednesday

2011-11-30T14:31:00.003-06:00

GUESS WHAT?!!!!

We are getting some of our NEW equipment tomorrow, Thursday, December 1st!!!!! I am so excited! And the best thing is…there is more to come over the next month!

This is a great opportunity for you to change your workout up a bit and utilize our new strength or cardio equipment. With NEW equipment at the Y and the Holiday season upon us, use this as a great time to start your new routine!

Our Coaches will be trained this week and ready for you your questions by Friday.

All of our strength equipment in our Wellness Center is being replaced with a new line that is better suited for the majority of our population and user friendly.

We are also getting two new treadmills and a NuStep.

Things are movin and shakin at the Ankeny Y. Come see how we can help you live a healthier life!

Have an active and healthy week!

Rhonda R. Robson
Senior Program Director

Fabulous Food for Thanksgiving

2011-11-23T09:39:00.003-06:00

Here is a yummy "Turkey" recipe that we wanted to make sure you had before the big Turkey Day!!

Turkey-Taco Meatloaf

Ingredients:
1 pound raw extra-lean ground turkey
2 slices fat-free cheddar cheese
½ cup shredded fat-free cheddar cheese
½ cup canned sweet corn kernels
¼ cup chopped green bell peppers
¼ cup chopped onions
½ cup salsa
½ packet of taco seasoning mix, dry

Directions:
Preheat oven to 375 degrees.

Cook peppers and onions for 3 minutes over medium heat in a pan sprayed with nonstick spray.

In a large bowl, combine onions and peppers with turkey, corn and seasoning mix. Spread half of the mixture evenly into the bottom of the loaf pan (about 9” X 5”) sprayed with nonstick spray.

Layer the two slices of fat-free cheese on top of the mixture (try and keep slices away from the pan’s edges). Evenly top with the remaining meat mixture.

Pour the salsa over the top of the loaf. Cook in the oven for 30 minutes.

Top loaf with shredded cheese. Return loaf to the oven and cook for another 15 minutes.

Makes 6 servings

Per Serving: (1/6th of loaf pan)
127 calories
1g fat
688mg sodium
7g carbs
0.5g fiber
2g sugars
22g protein

Wellness Wednesday

2011-11-23T09:38:00.002-06:00

Happy Thanks Giving Week!

If you are like me you have so much to be thankful for.

I am thankful for my husband Chad, my kids, Steven, Tyler, Morgan, Blake and Kyle, my entire family, my health, my job, my friends and God!

I am also extremely thankful for the Ankeny Family YMCA.

The Y means so much to me as a member and as one of your staff. I love helping people to feel better about who they are. This is exactly what the YMCA is all about, helping people help themselves.

I am also thankful to ALL of you who come into the Y. You always inspire me. It is amazing how much you also inspire our staff and other Y members! Thank you for your dedication!

As I stated last week… It is the “Eating Season”.

Have you decided how you are going to stay active and healthy during this season? It can be hard, but if you make some decisions ahead of time and stick with it, you will reap the rewards.

So again decide ahead of time what healthy choices you will be making and stick to them. Give yourself the opportunity to indulge with the foods you love, but don’t over do it. Smaller portions work the best and remember, just because everyone else is eating, doesn’t mean you have to!

I would like to invite you to come try our Y out for a week and see if you don’t just LOVE IT!

If you any questions about Membership and any of our Health, Fitness and Wellness programs, feel free to contact me at the Y or rhonda.robson@dmymca.org

Have an Active and Healthy Thanksgiving Week!!!

Rhonda R. Robson
Senior Program Director

Diabetes Awareness Month

2011-11-21T14:48:00.003-06:00

November is Diabetes awareness month. Each week we'll be looking at the different types of diabetes, according to www.diabetes.org there are 79 million people in the United States who have prediabetes. The good news is, you can prevent type 2 diabetes if you engage in a healthy lifestyle.

Before people develop type 2 diabetes, they almost always have "prediabetes"—blood glucose levels that are higher than normal but not yet high enough to be diagnosed as diabetes. Recent research has shown that some long-term damage to the body, especially the heart and circulatory system, may already be occurring during prediabetes.

Prediabetes is a serious medical condition that can be treated. The good news is that the recently completed Diabetes Prevention Program (DPP) study conclusively showed that people with prediabetes can prevent the development of type 2 diabetes by making changes in their diet and increasing their level of physical activity. They may even be able to return their blood glucose levels to the normal range.

More information and research, click here: http://www.diabetes.org/diabetes-basics/prevention/pre-diabetes/how-to-prevent-pre-diabetes.html

Fabulous Food Friday

2011-11-18T14:56:00.003-06:00

Strawberry Cloud

Ingredients:
2/3 cup frozen strawberries
5 ounces light vanilla soy milk
2 teaspoons Coffee-mate Fat Free French Vanilla powdered creamer,
dissolved in 1 ounce warm water
1 ounce sugar-free calorie-free strawberry syrup
3 no-calorie sweetener packets
3 to 4 ice cubes or ½ cup crushed ice
2 tablespoons Fat Free Reddi-Wip

Directions:
Place all of the ingredients in a blender, except for the whipped topping. Blend on high speed for 30 to 45 seconds (until mixed thoroughly). Pour into a tall glass and top with Reddi-wip.

Per Serving: (entire recipe)
119 calories
1g fat
102mg sodium
21g carbs
2g fiber
14g sugars
4g protein

Wellness Wednesday

2011-11-16T14:19:00.004-06:00

Can you believe next week is Thanksgiving?

Are you cooking or going to a friend or family's house? Either way, I want you to know you can still eat the goodies and not feel so guilty.

A few tips for you…

• Don’t eat while you are cooking
• Take small portions
• Use a small plate
• Put down your eating utensil after every bite
• Give yourself the “ok” to eat a little of the things you love
• Don’t deprive yourself HOWEVER….Don’t over-stuff yourself
(When you start to feel full, stop)
• Eat your vegetables
• Drink a full glass of water before your meal
• Remember drinks like milk, wine or beer have calories too
• Take a walk before or after your meal
• Workout the day before Thanksgiving
• Workout the day after
• Guess what…

The Ankeny Y is open 8am-noon on Thanksgiving, so no excuses about getting in a before dinner workout.

Happy Thanksgiving!

Rhonda R. Robson
Senior Program Director

Fabulous Friday Food

2011-11-11T09:58:00.000-06:00

Peach-Blueberry Oatmeal Muffinmania

Ingredients:
1 ½ cups regular oats (not instant)
½ cup flour (not packed)
2 Jell-O Sugar Free Vanilla Pudding Snacks
1 cup canned peaches in juice, drained and chopped
½ cup blueberries
½ cup fat-free liquid egg substitute
3 tablespoons light vanilla soy milk
2 tablespoons light whipped butter or light buttery spread
¼ cup plus 2 tablespoons dark brown sugar (not packed)
2 teaspoons baking powder
¼ teaspoon salt

Directions:
Preheat oven to 375 degrees

Combine oats, flour, sugar, baking powder, cinnamon and salt in a large bowl and stir.

In a separate bowl, combine pudding, butter, soy milk and egg substitute. Blend well with a whisk.

Add pudding mixture to dry mixture, stirring until just blended. Slowly fold in peaches and blueberries.

Divide mixture evenly into a 12-cup muffin pan sprayed with nonstick spray or lined with baking cups. Bake for 18 minutes until a toothpick inserted in the center comes out clean.

Makes 12 Servings

Per Serving: (1 muffin)
110 calories
1.5g fat
125mg sodium
22g carbs
1.5g fiber
8g sugars
3g protein

Diabetes Information

2011-11-11T09:27:00.001-06:00

http://www.youtube.com/embed/MHlWM8_iqfA"

Wellness Wednesdays

2011-11-09T11:05:00.001-06:00

Do you need some accountability during this “Eating Season” (as I call it)? We have two different programs to help you during the holidays.

Holiday Weighs Incentive Program:
The goal of this program is to encourage you to NOT gain weight over the holidays. If you successfully maintain your weight within 2 lbs or lose weight, your name will be placed in a drawing for a $25 gift certificate to Fitness Sports. Two certificates will be awarded.

The New York Challenge:
The Ankeny Family YMCA is challenging YOU to “meet” us in New York City’s Time Square to see the ball drop at midnight.
You will receive one mile for every minute of any physical activity from November 25th through December 31st. Can you make it to New York City by New Year’s Eve?
Bring it on! See you in NY!

Join us at the Ankeny Y as we work together to stay active and healthy during the Holidays!

Have an Active and Healthy week!

Rhonda R. Robson
Senior Program Director

Fabulous Friday Food

2011-11-04T09:49:00.001-05:00

Amy’s Famous Pumpkin Cheesecake

Ingredients
Brownie Crust:
¼ C canned pumpkin
2 egg whites (large eggs)
½ tsp pure vanilla extract
1 tsp imitation butter flavor (McCormick used)
¼ C unsweetened cocoa
½ C sugar
¼ C flour (I use Gluten free all purpose flour)
¼ tsp salt

Cheesecake Filling:
12 oz fat free cream cheese (room temp – I used 1/3 fat)
½ C sugar
½ C canned pumpkin
3 egg whites (large eggs)
1 tsp vanilla extract
½ tsp pumpkin pie spice
1/3 C semisweet chocolate

Preheat oven to 350 degrees. Spray the bottom of an 8 inch spring form pan with cooking spray.

In a mixing bowl combine pumpkin, egg whites, vanilla, and butter flavoring. In a separate mixing bowl combine cocoa, flour, sugar, and salt. Pour pumpkin mixture into dry ingredients and stir, just until wet. (about 40 strokes)

Pour mixture into prepared pan. Bake in the oven for 10 minutes.

While crust is baking, cream together the cream cheese and sugar until well combined. Add in the pumpkin, egg whites, vanilla, and pumpkin pie spice. Pour into pan over brownie.

Melt chocolate chips in the microwave in 30 second increments, stirring between heatings, until melted. Drizzle over filling, then cut through with a knife to create a marbled effect.

Bake in the oven for 20 minutes, or until about 2 inches of the center still looks under-baked. Turn off oven and leave with door closed for a least 1 hour. Remove from the oven and loosen cake from the rim of the pan with a knife. Cool before completely removing the pan rim. Chill overnight.

Per Serving: (1/12 of the cheesecake )
140 calories
1.8g fat
25g carbs
7.7g proteins

Wellness Wednesdays

2011-11-02T13:25:00.002-05:00

Here we go…heading into the "Eating Season".

With the Halloween candy, the Thanksgiving fixins' including all of the PIES, your Holiday parties with those YUMMY snacks, Christmas Dinner(s) loaded down with butter and the oh so good desserts, your neighbors being neighborly as they bring you their homemade goodies, then to top it off the New Years Eve party…how in the world can we maintain our weight? Not to mention, lose weight during this time?

It can be done. About six years ago I made a decision to lose weight during the holidays to prove to my clients and members it can be done. I did it, I lost 14 lbs. and you can too.

I did not stave myself or miss out on some of the goodies; however I really watched what I ate and how much. I also worked very hard exercising during that time.

So over the next few months, as we venture into this EATING Season, as I call it, I will be here to help motivate and encourage you by saying…”Yes you can!” and “Yes you Will!”

Have an ACTIVE and HEALTHY Week!

Rhonda R. Robson
Senior Program Director

Fabulous Food Friday

2011-10-28T09:26:00.001-05:00

Sassy Salsa Pumpkin Soup

Ingredients:
4 cups fat-free broth (chicken or vegetable)
One 15 ounce can pure pumpkin
One 15 ounce can black beans, drained and rinsed
1 cup canned sweet corn kernels
¾ cup salsa
1 tablespoon minced garlic
1 teaspoon chili powder
½ teaspoon ground cumin
Optional Toppings: shredded fat-free or low-fat cheese, fat-free sour cream, chopped scallions

Directions:
Spray a medium pot with nonstick cooking spray and bring medium heat on the stove. Place garlic in the pot. Stir and cook for one minute. Add broth and spices, and bring to a simmer.

Add pumpkin and mix well. Add the remaining ingredients, stir, and bring soup to a boil. Reduce heat to low and simmer for 10 minutes.

If you like, top each cup with any of the optional ingredients before serving.

Makes 4 Servings

Per Serving: (1 generous cup)
177 calories
1g fat
991mg sodium
35g carbs
8.5g fiber
8g sugars
9g protein

Wellness Wednesday

2011-10-26T13:47:00.001-05:00

Exercising with No Weight Loss Results

Are you exercising and not seeing any or very little weight loss? Then here is something to consider. You are eating too many calories or may be eating too few calories. Seriously!

The tip I gave in our Boot Camp class today was, to try for a week, and schedule six smaller meals through out the day with your larger calories meal either in the middle of the day or your supper time.

Here is an example of a schedule.

When you get up, right away eat/drink something with about 100-200 calories.

Mid day (say around 9ish) have a snack with less than 150 calories (16 almonds or a 100 calorie Special K fruit crisp).

At noon or 1 p.m. eat your larger meal, but keep watch of the calories. You want it to be around 500-700 calories depending on how many calories your body needs for the day.

Around 3ish p.m. have another 100 calorie snack.

Then around 6 p.m. have a 150-300 calorie dinner or switch with the larger meal at noon.

Then finish the evening with a 7:30-8pm 100 calorie snack.

Your body needs fuel to run all day efficiently and effectively. When we eat only three meals and for some of us (myself being one of those sometimes) eating only one meal can actually hinder weight loss and cause more problems.

So take my tip of the week and use it to help you in your weight loss! You will feel better through out the day, not feel as hungry, be able to function effectively and be in a better mood for your family and friends.

PS Don’t forget your 8-8oz. glasses of water a day!

Rhonda R. Robson
Senior Program Director

Fabulous Friday Food

2011-10-21T09:25:00.001-05:00

Upside-Down Pumpkin Cheesecake

Ingredients:
One 15 oz. can pure pumpkin
One 8 oz. container Cool Whip Free
One 8 oz. container fat-free cream cheese, at room temperature
7/8 cup fat-free sour cream (almost one cup, but not quite)
3 ½ sheets (14 crackers) low-fat honey graham crackers, crushed
¾ cup to 1 cup Splenda No Calorie Sweetener (granulated)
1 tablespoon lemon juice
2 tablespoons pumpkin pie spice

Directions:
Combine cream cheese, Cool Whip, sour cream, lemon juice, and Splenda (adjust Splenda amount based on how sweet you like cheesecake). Stir until thoroughly blended.

Add pumpkin and pumpkin pie spice. Mix well.

Spoon mixture evenly into a wide serving bowl. Top with crushed graham crackers.

Chill in the fridge for a few hours, then enjoy. MMMmmmmm…pumpkinlicious!

Per Serving: (1/10th of recipe)
121 calories
1g fat
204mg sodium
23g carbs
1.5g fiber
6g sugars
5g protein

Stay Connected

2011-10-20T08:33:00.001-05:00

Great News...Stay Connected to the Y!

Members can now follow us on Facebook and Twitter. Sign up by going to our website, dmymca.org, and click on the stay connected icon.

Wellness Wednesdays

2011-10-19T09:11:00.000-05:00

Did you see the NBC’s Biggest Loser last night?

Bob went home with one of his team members for a week and personally trained her. He worked her very hard because the weight of their entire team was on her shoulders.

She came back to the Biggest Loser Ranch and weighed in last out of all the contestants and she lost 14lbs! What an incredible accomplishment for her!

I understand, for those of us “in the real world” who want to lose weight, we don’t have the Biggest Loser Ranch, 6-8 hours during the day to devote to exercise, or the meal planning NBC has for their contestant, but we do have Personal Trainers like Bob.

Your Ankeny Y has nationally certified personal trainers with tons of experience ready and willing to help you in your journey!

Call me or e-mail me at the Y for more information; 515-965-8800 or rhonda.robson@dmymca.org. I know we can help you, help yourself accomplish your goals.

Have an Active and Healthy Week!

Rhonda R. Robson
Senior Program Director

Cycling Class Change

2011-10-14T09:46:00.001-05:00

Cycling Fitness Class Change

Sat. Nov. 26

*8:00 am Group Cycling (held as scheduled)

*9:30 am Cycle Circuit, will be Group Cycling

Fabulous Friday Food

2011-10-14T09:41:00.000-05:00

Buffalo Chicken Choppity Chop

Ingredients:
3 cups chopped romaine lettuce
3 ounce cooked boneless skinless lean chicken breast, chopped
1 tablespoon Frank’s RedHot Original Cayenne Pepper Sauce
1 tablespoon reduced-fat Parmesan-style grated topping
½ cup chopped carrots
¼ cup chopped celery

Directions:
Place chicken in a small microwave-safe dish. Top with hot sauce and Parmesan. Stir until chicken is coated, then heat for 45 seconds in the microwave.

Place lettuce, carrots and celery in a large bowl, and then top with the chicken mixture.

Per Serving: (one salad)
192 calories
3g fat
848mg sodium
15g carbs
5g fiber
5g sugars
29g protein

Wellness Wednesday

2011-10-12T11:50:00.001-05:00

Ok, I would like to talk to you again about your wellness.

Do you know what I think?

I think it is time to try one of our AWESOME Fitness Classes. We have over 70 different classes. They range from cardiac fitness classes for active older adults recovering from heart issues to our new Boot Camp for those who want to be pushed to their limit. Of course, we also offer everything in-between. There is a class for YOU!

Please check out our schedule on www.dmymca.org and look under the Ankeny tab.

If you try a class you won’t be disappointed. I know that I am bias, but we have GREAT instructors!

Rhonda R. Robson
Senior Program Director

Fabulous Food Friday

2011-10-08T15:08:00.001-05:00

Caramel Pumpkin Pudding Cupcakes

Ingredients:
For Cupcakes
2 cups moist-style yellow cake mix (1/2 of an 18.25 ounce box)
1 cup canned pure pumpkin
1/3 cup fat-free liquid egg substitute
2 tablespoons sugar-free maple syrup
2 teaspoons cinnamon
2 teaspoons Splenda No Calorie Sweetener (granulated)
1/8 teaspoon salt

For Topping
3 cubes (about one ounce) chewy caramel
2 teaspoons light vanilla soymilk

Directions:
Preheat oven to 350 degrees.

Combine all cupcake ingredients in a mixing bowl with 1/3 cup of water. Whip with a whisk or fork for two minutes until well blended.

Spray a 12-cup muffin pan with nonstick cooking spray or line with baking cups.
Evenly spoon batter into muffin cups.

Place pan in the oven and cook for about 12 minutes (until cupcakes have puffed up but still appear to be gooey on top). Once cupcakes are cool enough to handle, arrange them closely on a plate so that the edges are touching.

Place caramel and soymilk in a tall microwave-safe glass or dish (mixture will bubble and rise when heated). Microwave on medium power for 1 ½ minutes. Stir mixture vigorously until smooth and thoroughly blended. (Return to microwave for 30 seconds at medium heat if caramel has not fully melted.) Immediately drizzle caramel sauce over cupcakes.

Makes 12 servings

Per Serving: 1 cupcake
108 calories
2g fat
188mg sodium
21g carbs
.5g sugars
2g protein

Wellness Wednesday

2011-10-05T09:22:00.000-05:00

Do you remember a few weeks ago when I asked you to take a look at what health means to you? I want to revisit that whole concept.

Let me ask you a few questions. I really want you to think about them and try and answer them as honestly as you can.

• Why are you reading this blog? Could it be that you are interested in getting healthier or need to work on yourself?

• What does getting healthier look like to you? What does healthy living mean to you?

• What are two goals that you have that you would like to see come to pass as it relates to your healthy living?
1.
2.

• What are some of the barriers or road blocks that are holding you back from achieving your healthy living goals?

• What can you do right now that might help you to overcome your obstacles? Think about all the options you have around you.

• How ready are you on a scale of 1-10 to work toward your healthy living goals?

• If you are close to a 10 then go for it!!!!!!
• If you are closer to a 5 what’s holding you back?

You can do anything you set your mind to and these questions are here to help you discover what your needs are. They help to empower you to be the best you can be.

These are the just samples of the same types of questions I would ask you in a Wellness Coaching appointment at the Y or even a Personal Training Session. So if you are looking for something like this and you want someone to help you in your journey to a healthier you, come see us. We would love to help you in any way we can.

The Y is here for you and we are ready and willing to assist you in your healthy living adventure!

Have an Active and Healthy Week!

Rhonda R. Robson
Senior Program Director

Fabulous Friday Food

2011-09-30T09:40:00.001-05:00

Banana Cream Pie Bonanza

Ingredients:
1/3 cup light vanilla soymilk
2 ounces fat-free vanilla yogurt
½ medium banana, sliced and frozen
3 no-calorie sweetener packets
1 teaspoon Coffee-mate Fat Free French Vanilla powdered creamer,
Dissolved in one ounce warm water
5 to 8 ice cubes or 1 cup crushed ice
½ sheet (2 crackers) low-fat honey graham crackers, crushed
2 tablespoons Fat Free Reddi-wip

Directions:
Place soymilk, yogurt, banana slices, sweetener, creamer mixture and ice in blender.
Add two ounces of water.
Blend on the highest speed for 30 to 45 seconds (until completely blended).
Then stir in half of the crushed graham crackers.
Pour into tall, pretty glass.
Top with whipped topping.
Sprinkle remaining graham cracker pieces on top. Enjoy!

Per Serving: (entire recipe)
168 calories
1.5g fat
132mg sodium
34g carbs
2g fiber
20g sugars
6g protein

Wellness Wednesdays

2011-09-28T11:04:00.001-05:00

Sweat. To some people it is a dirty word. I hear all the time, “I hate to sweat.” I know it isn’t the most attractive thing to do, but it is good for your body to sweat.

First of all, it helps aid in getting rid of the impurities in your body. Second it is a great stress reliever.

To me, nothing feels better to me than a good sweat. Why you may ask? Because, I feel a great sense of accomplishment after a hard sweaty workout and nothing feels better than a shower after a hard workout!

Come join us for one of our many cardio classes. I taught Step Combo this morning and I feel so great because I sweat. I feel like a new and re-energized woman…well, I will after my shower.

Rhonda R. Robson
Senior Program Director

Fabulous Friday Food

2011-09-23T11:41:00.000-05:00

Meat-Lovers’ Cheesy Pasta

Ingredients:
1 package House Foods Tofu Shirataki, Spaghetti Shape
3 ounces cooked boneless skinless lean chicken breast, cut into bite-sized pieces
1 ½ ounces ground-beef-style soy crumbles, thawed if previously frozen
1/3 cup shredded fat-free cheddar cheese
½ cup canned tomato sauce
1/8 teaspoon garlic powder
Salt and pepper, to taste

Directions:
Rinse and drain noodles, well.
Pat dry. Place noodles in a microwave safe bowl and microwave one minute.

Drain excess liquid from noodles and pat them until thoroughly dry.
Cut noodles into spaghetti-length pieces. Set aside.

Heat chicken and soy crumbles, either in a pan sprayed with nonstick cooking spray or in the microwave.

Combine noodles, chicken, crumbles, cheese, tomato sauce and garlic powder. Mix well.

Microwave entire dish for one additional minute. Season to taste with salt and black pepper. Enjoy your feast!

Per Serving:
301 calories
3.5g fat
1.277mg sodium
20g carbs
7.5g fiber
6g sugars
49g protein

Wellness Wednesdays

2011-09-22T09:02:00.000-05:00

For many people, this time of the year is refreshing. The cool temperatures, football games, apple orchards and finding the perfect pumpkin are just a few things that people love about fall. It is a perfect opportunity to share some time with a friend or with your family.

How about sharing that time together while being active? Below are a few activities that will keep you active. Remember, it doesn’t need to seem like exercise to be a great workout.
• Bike to the park
• Walk or jog with the dog
• Play at the park with the kids
• Strike up a game of kickball in the neighborhood
• Practice soccer with your kids
• Rake leaves (and bring your family with you)
• Play catch

Enjoy your Fall! Have an active and healthy week!

Rhonda R. Robson
Senior Program Director

Fabulous Food Friday

2011-09-16T10:05:00.002-05:00

Amy’s Freakishly Good French Onion Soup

Ingredients:
1 cup fat-free beef broth
¼ cup thinly sliced onions
½ slice light bread (40 to 45 calories each and about 2g fiber per serving)
1 slice reduced-fat provolone cheese

Directions:
Toast bread and set aside. Combine onions and broth in a small saucepan and cook over low heat for 10 minutes.

Pour soup into a microwave-safe soup bowl. Place toasted bread on top of soup and then cover with cheese. Place bowl in the microwave and heat for about 30 seconds or until cheese melts and begins to bubble.

Per Serving: (one bowl)
113 calories
4.5g fat
897mg sodium
9g carbs
1.5g fiber
2g sugars
10g protein

Taking Care of YOU…mind, body and spirit!

2011-09-14T09:38:00.000-05:00

Have you ever had a massage? What a wonderful thing to give to yourself.

I enjoy a massage regularly and it really helps me mentally and spiritually in addition to helping my sore body! My massage therapist helps me relieve stress and works on any tired or sore muscles I might have. She will also work on areas I struggle with as I age.

Here is what happens to me…I will be stressed out from the day or week, but she has the ability to help me relax and enjoy the relief from the tension in my shoulders and back.

Everyone holds stress in different areas of our bodies; I hold it in my back and shoulders. She will somehow find those spots, and within just moments, relieves all tension. After an hour, I leave felling relaxed and void of the daily stressors.

We all deserve to pamper ourselves! A massage is one of those great wonders. It helps you mind, body and spirit!

Rhonda R. Robson
Senior Program Director

Before and After School Site Visit

2011-09-13T10:16:00.011-05:00

On August 31st the YMCA of Greater Des Moines had an all staff meeting. Management participants from the entire association were invited to visit the Ankeny Family YMCA Before and After school sites to gain perspective on the impact our program has on the Ankeny community. Upon arriving at the sites, the staff was met with smiling children and professional site supervisors and workers that pride themselves on having the best program in the Des Moines area. They left with a greater understanding of our program processes and knowledge of how many children’s lives are affected daily by the YMCA. Most of the participants were pleasantly surprised by the fun and enjoyment of the day.

Fabulous Food Friday

2011-09-09T10:24:00.000-05:00

Cookie-rific Ice Cream Freeze

Ingredients:
5 ounces light vanilla soymilk
¼ cup fat-free vanilla ice cream
½ pack of 100 calorie packs Oreo Thin Crisps or ¾ sheet (3 crackers) chocolate graham crackers
1 teaspoon Coffee-mate Fat Free French Vanilla powdered creamer, dissolved in 1 ounce warm water
2 no-calorie sweetener packets
5 to 8 ice cubes or 1 cup crushed ice
Optional: Fat Free Reddi-wip

Directions:
Place all ingredients in blender, Blend on high for 45 to 60 seconds (until mixed thoroughly). Pour into tall glass and enjoy. Mmmmmmm!

Per Serving:
160 calories
2.5g fat
189mg sodium
28g carbs
1.5 fiber
14g sugars
6g protein

Wellness Wednesday

2011-09-07T09:24:00.002-05:00

Labor Day Excuse:

Ok, now that Labor Day is done and the kids are back in school, your last excuse is no longer a valid one!　 Just kidding, but I am a little on the serious side.　

Think about this, have you said, "I’ll wait until Monday to start my diet or I’ll start working out when I find the time…I'll start tomorrow." We all have one time or another come up with excesses why we don’t want to take care of ourselves. Why is that?　

Eating right and exercising are the single best things we can do for our health, and yet somehow we rationalize the reasons why we don’t or can’t. What is your excuse? I’ll tell you mine, it is TIME! Finding the time to take care of me.　

Here is a tip for you to try: Figure out what your excuse is and then argue with yourself about why it would be better if you ate right or worked out today. " I want to be able to play with my kids." "I want to be there for my grand kids." "I want to feel better about myself."
　
What ever it is it's more important than the excuse. I guarantee it! Just as Nike says, "just do it!"

Have an active and healthy week!

Rhonda R. Robson
Senior Program Director

Fabulous Friday Food

2011-09-02T09:35:00.001-05:00

Citrus-y Stir-Fry Shrimp

Ingredients:
10 ounces raw peeled and deveined shrimp, tails removed
3 cups snow peas
3 cups white mushrooms, quartered
½ cup canned sliced water chestnuts, drained and halved
1/3 cup freshly squeezed orange juice (straight from fruit, no cheating)
½ teaspoon cornstarch
2 ½ teaspoons Splenda No Calorie Sweetener (granulated)
3 tablespoons light or low-sodium soy sauce
2 ½ teaspoons minced garlic
Optional: 2 tablespoons chopped scallions

Directions:
Bring a medium pot filled two-thirds of the way with water to a boil.

Meantime, in a small dish, combine orange juice, soy sauce, Splenda, cornstarch and garlic (if using scallions, add those as well). Mix thoroughly and transfer to a small saucepan. Set heat to low and cook for 5 minutes, stirring often.

Remove sauce from heat, transfer back to the small dish, and set aside.

Once the pot of water has reached a full boil, add shrimp. Cook until shrimp are opaque (about 35 seconds for a large shrimp). Drain water, and rinse shrimp in cold water and set aside.

In large pot or wok sprayed with nonstick spray, cook snow peas and mushrooms at medium heat, stirring occasionally, for 5 to 7 minutes. (Veggies should be crisp.)

Add shrimp, water chestnuts, and sauce. Stir and continue to cook for 2 to 3 more minutes, until entire dish is thoroughly heated and mixed.

Per Serving (1/2 of recipe):
282 calories
3.5g fat
1,125mg sodium
26g carbs
5g fiber
11g sugars
38g protein

Fabulous Friday Food

2011-08-26T10:21:00.002-05:00

Blueberry Apple Pancake Shake-Up

Ingredients:
1/3 cup regular oats (not instant)
2 tablespoons dry pancake mix
1/3 cup peeled and finely chopped apples
¼ cup blueberries
¼ cup fat-free liquid egg substitute
1 tablespoon fat-free cottage cheese
¼ teaspoon vanilla extract
1 tablespoon Splenda No Calorie Sweetener (granulated)
Dash of salt

Directions:
Place all ingredients except for the blueberries and apples in a medium bowl. Add 3 tablespoons of water and stir until thoroughly mixed.
Gently fold in apples and blueberries.
Over medium heat, in a large pan sprayed with non-stick cooking spray, evenly pour batter to form 3 pancakes. Once pancakes begin to look solid (after about 3 minutes), gently flip.
Cook for 3 additional minutes, or until both sides are lightly browned and insides are cooked through. Now plate your pancakes and enjoy.

Per Serving: (3 pancakes)
252 calories
2.5g fat
517mg sodium
44g carbs
4g fiber
12g sugars
13g protein

Wellness Wednesday

2011-08-24T10:24:00.002-05:00

WHAT IS GOOD HEALTH?
It is whatever “Good Health” means to you.

Take this survey…rank these from 1-11 in the order you feel is most important to you with 1 being the most important and 11 being the least.

___Exercising vigorously at least 3 times a week
___Enjoying my job (work)
___Having a meaningful personal relationships
___Eating whatever I want
___Practicing safety habits
___Not having disease or disability
___Feeling in control of my life
___Having a sound spiritual foundation
___Being able to do things I like to do
___Eating a balanced and nutritional diet
___Coping with stresses of daily life

There is no correct way to answer or rate these. Every person is different and will rate these differently in different times in their lives.

Wellness works when we make time for ourselves and putting our priorities in order using the way we rated ourselves at the time.

Rhonda R. Robson
Senior Program Director

Wellness Wednesday

2011-08-18T12:05:00.003-05:00

Volunteering can keep you active.

Have you ever thought of volunteering your time to stay active? Keeping your mind and body busy is a great way to stay active and healthy. I feel no matter your age, if you feel you are helping others for the greater cause, you will be happier and healthier.

There are many opportunities to volunteer in our community. Animal Rescue League, your church, Summerfest, special community events and even the YMCA. This weekend we are looking for volunteers to help at our Annual Ankeny Road Race. It is a lot of fun seeing people achieve their goals. You can also volunteer at the YMCA by coaching, taking care of children, exercise instructing, being on our board or on a committee.

There are so many opportunities for you here in Ankeny. Find something you have a passion about and help out your fellow neighbors!

Have an Active and Healthy week!

Rhonda R. Robson
Senior Program Director

Fabulous Friday Food

2011-08-12T14:32:00.001-05:00

Cheery Cherry Cobbler

Ingredients:
3 cups halved and pitted sweet cherries, fresh or thawed if frozen
4 sheets (16 crackers) low-fat honey graham crackers
2 tablespoons fat-free liquid egg substitute
2 tablespoons no-sugar-added applesauce
2 tablespoons Splenda No Calorie Sweetener (granulated), divided
1 tablespoon brown sugar (not packed)
1 tablespoon cornstarch
1 tablespoon cinnamon
Dash of salt

Directions:
Preheat oven to 400 degrees

Combine 2/3 cup of cold water with brown sugar, cornstarch, salt and half of the Splenda, stir well. In medium pot, combine cherries with this mixture.

Heat cherry mixture over medium heat, stirring often. Once liquid thickens to a syrup consistency and begins to bubble, reduce heat to low and cover. Allow to simmer for 5 minutes and then transfer cherry mixture to a medium round baking dish. Set aside.

Next, break graham crackers and crush them (either in food processor or blender, or by placing cracker pieces In a sealable plastic bag and crushing them with a rolling pin on the bag). Transfer crumbs to a microwave safe dish and add egg substitute, applesauce, cinnamon, and remaining tablespoon of Splenda. Stir well.

Microwave cracker mixture for 1 minute. Use a fork to break up the toughened mixture as much as possible and then allow to cool for a few minutes.

Transfer cracker mixture to a food processor or blender and pulse until crumbly and uniform. Evenly distribute graham cracker topping over cherries.

Place the dish in the oven and bake for 10 minutes. Allow to cool slightly before serving.

Per Serving (1/4th of cobbler):
156 calories
1g fat
150mg sodium
36g fiber
21g sugars
3g protein

Wellness Wednesday

2011-08-10T14:00:00.002-05:00

Hi everyone!

Have you ever ran in a race before? Now is your time. Join the fun and workout with 100 plus people all working to achieve the same goal…to finish!

The Ankeny Family YMCA is hosting a Road Race on August 20, 2011!
Come join the fun. It is a great time even for those of you who are new to running; or come and enjoy a great walk!

We are offering a 5K walk/run or 10K run.

Sign up at the Service Center or go online to register at dmymca.org. You can also register online at Active.com. See you there!

Have an Active & Healthy week!

Rhonda R. Robson
Senior Program Director

Fabulous Friday Food

2011-08-05T13:32:00.002-05:00

Saucy BBQ Seafood Skewers

Ingredients for Skewers:
4 ounces raw Atlantic salmon
4 ounces raw peeled and deveined shrimp, tails removed
6 ounces large raw sea scallops
8 to 10 cherry tomatoes
1 medium-large zucchini

Ingredients for Sauce:
¼ cup canned tomato sauce
2 tablespoons ketchup
2 teaspoons brown sugar (not packed)
2 teaspoons cider vinegar
½ teaspoon garlic powder

Directions:
Cut scallops into halves or quarters, depending on their size, so that they are just slightly larger than the shrimp. Cut salmon and zucchini into chunks about the same size as the scallops.

Place all veggies and seafood onto 4 skewers, alternating in order.

Combine sauce ingredients in a small dish. Set aside.

Place skewers on a grill or in a large hot pan sprayed with nonstick spray. Cook skewers at medium heat for about 5 minutes or until seafood just begins to turn opaque on top.

Flip skewers and cook an additional 4 to 5 minutes or until all seafood is cooked throughout. While skewers cook, warm sauce in the microwave.

Drizzle or brush sauce over skewers immediately after removing them from heat.

Per Serving (2 skewers with sauce):
298 calories
7g fat
616mg sodium
19g carbs
2.5g fiber
12g sugars
40g protein

Take Time for Yourself!

2011-08-04T15:04:00.002-05:00

Have you ever gone through a period of time where you felt overwhelmed with life? Your job is busier than ever, kids are in three different things each, running them to and from their events, groceries, clean the house, do the laundry, and your friends and family seem to need you for everything?

For me that is a time I tend to focus on the tasks at hand and forget myself. I don’t know if you are like that, but I know many of you are. We focus on our kids, others, to better ourselves in our job, but we forget about the most important person…yourself. The problem is when we do take care of everything else, we tend to pay for it in the long run.

If we will take some “ME” time to exercise, get out and go to the Y, go for a walk, take a bike ride, get a massage, read a book, take some long deep breaths, or what ever it may be; we will be better prepared for the craziness of what ever comes our way.

Take time for you, everyone will thank you for it, including yourself.

Have an Active and Healthy Week!

Rhonda R. Robson
Senior Program Director

It's Good to be Friends!

2011-08-02T12:11:00.002-05:00

Because you are a valued friend of the YMCA,
We are offering you a limited-time exclusive offer to share with your friends!

This is your YMCA, where you work out, meet friends, grow stronger, become healthier, and enhance your quality of life. Have you shared this news with your friends?

Go ahead and tell your friends!

JOIN BY AUGUST 15, 2011 AND THEY’LL SAVE $50*
(Exclusive Offer Code: FRIEND)
Just because you are a friend of the
YMCA they pay no joiner fee!

Fabulous Friday Food

2011-07-29T12:21:00.001-05:00

Fancy-Schmancy Oatmeal

Ingredients
½ cup regular oats (not instant)
2 tablespoons canned pure pumpkin
1 tablespoon sugar-free maple syrup
½ teaspoon cinnamon
1 no-calorie sweetener packet
Dash of salt

Directions
Bring 1 cup of water to a boil in a small pot (use less water for thicker oatmeal, and more water for thinner oatmeal).

Add oats and reduce heat to medium. Stirring occasionally, cook for 5 minutes.

Add pumpkin, maple syrup, cinnamon, sweetener, and salt to the pot and stir.
Spoon into bowl and enjoy!

Per Serving:
183 calories
2.5g fat
187mg sodium
35 carbs
5.5g fiber
2g sugars
7g protein

Wellness Wednesday

2011-07-28T16:04:00.001-05:00

CAUTION: It is still HOT so continue to use caution when working out outside! Hydrate! Hydrate! HYDRATE!

Stress and Exercise:

There are two major ways to break the stress/tension cycle: physical and intellectual/cognitive.

Physical methods include but are not limited to…
• Regular aerobic exercise
• Deep breathing techniques
• Stretching exercises
• Muscle relaxation
• Meditation

So in other words regular workouts with cardio, strength and stretching are very important to maintaining your stress. We offer all kinds of great cardio workouts like Kickboxing, Fitness Extreme and Zumba, for strength we offer a Body Sculpt and Bosu Balance then for our stretching we have our mind body and spirit classes like Yoga, Pilates and Tai Chi

Here is a personal example of how exercise can help relieve your stress. About 7 years ago I went through the most difficult time of my life. I was losing my mother of 57 to a degenerating disease and going through a divorce.

The best thing, I did to help me through that time besides talking with a Godly counselor, was exercising! It was how I relieved my stress and to be perfectly honest, it is how I made it through!

I ALWAYS felt better after a workout no matter how horrible I felt before. Even with the passing of my mom and my ex-husband remarrying, things always seem to be brighter after I sweat!

So if you are feeling down and out, angry, frustrated, or maybe you your life is a mess and don’t know what to do, go to the Y and workout your stress! I guarantee you will fell so much better!

Sweat the Stress!

Have an active and healthy week!

Rhonda R. Robson
Senior Program Director

Fabulous Friday Food

2011-07-22T11:14:00.002-05:00

Hunger Girl's Hungry Girlfredo White Lasagna

White Done Right!
In what world is pasta baked in cream sauce and cheese NOT a calorie-and-fat-packed nightmare? In HG Land, baby! Your head may actually explode when you taste the insanely gooey decadence that is our Hungry Girlfredo White Lasagna. So don't say we didn't warn you...

Ingredients:
3 medium zucchini, ends removed
1 cup fat-free ricotta cheese
2 large egg whites or 1/4 cup liquid egg whites
1 tsp. chopped garlic
1/4 tsp. dried oregano
1/4 tsp. dried basil
1/4 tsp. salt, divided
1/4 tsp. black pepper, divided
1 1/2 cups chopped mushrooms
2 cups chopped spinach
3/4 cup fat-free sour cream
4 wedges The Laughing Cow Light Creamy Swiss cheese
4 tbsp. reduced-fat Parmesan-style grated topping, divided
4 sheets oven-ready lasagna noodles (like the kind by Ronzoni)
1/2 cup shredded part-skim mozzarella cheese
Optional: additional salt and black pepper

Directions:
Preheat oven to 425 degrees.

Slice zucchini in half widthwise, and then slice each half lengthwise into 1/4-inch thick strips. Set aside.

In a medium bowl, combine ricotta cheese, egg whites, garlic, oregano, basil, 1/8 tsp. salt, and 1/8 tsp. black pepper. Stir well and set aside.

Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add mushrooms and, stirring occasionally, cook until softened, about 4 minutes. Add spinach and cook until spinach has wilted and excess moisture has evaporated, about 2 more minutes.

Remove skillet from heat and let cool. Blot away excess moisture from veggies, using paper towels. Transfer contents to the bowl of ricotta mixture and set aside.

Re-spray skillet and return to medium-high heat. Working in batches, cook zucchini until softened, about 2 minutes per side; remove skillet from heat and re-spray between batches. Set zucchini aside.

To make the sauce, in a microwave-safe bowl, combine sour cream with cheese wedges, breaking cheese wedges into pieces as you add them. Stir in 2 tbsp. Parmesan-style topping, remaining 1/8 tsp. salt, and remaining 1/8 tsp. black pepper. Microwave for 30 - 45 seconds, until very warm. Stir until smooth and set aside.

Spray an 8" X 8" baking pan with nonstick spray. Evenly place 1/3rd of the cooked zucchini strips on the bottom. With a spoon or spatula, spread half of the ricotta-veggie mixture on top. Evenly top with 2 lasagna sheets, followed by 1/3rd of the sauce.

Repeat layering with the same amounts of zucchini, ricotta-veggie mixture, lasagna sheets, and sauce. Evenly top with remaining zucchini, followed by remaining sauce. Sprinkle with mozzarella and remaining 2 tbsp. Parmesan-style grated topping.

Bake in the oven for 25 - 30 minutes, until cheese starts to brown.

If you like, season to taste with additional salt and black pepper. Enjoy!

MAKES 4 SERVINGS

Serving Size: 1/4th of lasagna (1 large piece)
Calories: 290
Fat: 6.5g
Sodium: 726mg
Carbs: 33g
Fiber: 3g
Sugars: 10g
Protein: 21.5g

PointsPlus® value 7*

Enjoy!

Wellness Wednesday

2011-07-20T13:22:00.003-05:00

IT’s more than HOT; it’s insane out there!
So how is your week going so far?

I would like to talk to you about three things this week; hydration, exercise in this heat and nutrition.

It has been incredibly HOT here in Iowa for the last week and there is little relief so we need to take appropriate precautions to stay safe. It is summer, but this is insane.

We need to be drinking water. Nothing is more important to our bodies, as far as liquid is concern, than water. As a general rule for a normal day we need to drink 8, 8oz glasses of water, however this does not include the amount we need when we are exercising. So in addition to the 8, 8oz a day, drink an additional 1 liter per hour of exercise!

When it is as hot as it is and has been we need to stay hydrated and it is important for us to hydrate ourselves with water (H2O) over other sources. We don’t need the added sugar or sodium, we need H2O!

You can exercise in this heat just be cautious and workout either indoors or at the coolest times of the day…morning or late evening, however lately the heat index has been 100+ at 9:30pm so it would be best for you and your body to workout in the am before it heats up and please keep yourself hydrated.

If you are at all like me…I’m doing ok on the exercise, it is the food where I have been making poor choices. When I do eat the right food, the proportions I have been eating are way too big. So we have decided to add a NEW feature to our Blog site…Fabulous Friday Food.

Every Friday we will have a recipe for you to try and give us your feedback. Is it good, does it take too much time to make or is it easy? We would love to hear how it worked in your life.

I plan to use the Hungry Girl or the Biggest Loser recipe books to start, but as we continue many of you may have great recipes to share so send them to me and we can get them on the Blog for everyone.

My plan is to give you recipes that are 100 - 500 calorie meals.

Again in order to be the best that we can be, we need to be active, stay hydrated, and eat right. The saying is true…you are what you eat.

I know when I eat right I feel better, my mood is better and even my attitude is better. So stay active, stay hydrated, eat right and I bet you will feel GREAT!

Have an active and healthy week.

Rhonda R. Robson
Senior Program Director

Get Your Game On at the Y!

2011-07-15T10:15:00.004-05:00

Last Saturday, July 9th, YMCA staff, Summer Camp kids and teens, Taekwondo participants and the Ankeny Aquahawks summer swim team, participated in the SummerFest Parade. Everyone had a blast walking in the parade and passing out candy, YMCA bracelets, and Swim Team visors supporting the Ankeny YMCA.

Our theme was:
"Get Your Game On at the Y... Your Y Life Game."

Are You Ready to Start Your Y Life?

Take a look at some of the pictures from that day:

Life...Play it Well!

Did you meet your challenge?

2011-07-14T11:54:00.002-05:00

Well how did you do? Did you get your exercise schedule on your calendar? How about the food?

Even though I am the one writing this and wanting to lead by example I didn’t do so good. I would say on a scale of 1-10 I did about a 4 or 5. I put exercise on my calendar two days but I didn’t log any food, on the flip side I did exercise most of the days last week.

It is so hard to get motivated isn’t it? I know this first hand, I am right there with you. I have no excuses…here I am working for the Y, a personal trainer for over 11 years, a group exercise instructor for 12 years and yet I have a hard time getting my light switch put back on when it comes to taking care of my health.

Life is busy. I was just visiting with someone today about motivation. I know it is hard for everyone, but in my experience especially for women. Why you ask? Women tend to take care of everyone in their lives before they take care of themselves.

So what do we need to do to change?

We need to think about ourselves, about our health and yes be a bit selfish. We need to remember the benefits of exercising and eating right and use those as our motivation to set goals.

My goal for the next week (and I challenge you to set your own) is...

To exercise most of the days this week (four out of the seven), get it on my calendar, to exercise even if it is a 20 minute brisk walk, and to use my benefits as my motivation.

What is your goal? Set small attainable goals. I’ll check in on you next week.

Have an active and healthy week.

Rhonda R. Robson
Senior Program Director

My Challenge to You

2011-07-06T14:31:00.003-05:00

As I have been thinking about what to write this week I have noticed my thoughts going to my own situation. So let me tell you about the struggles I am facing.

I started this job as the Senior Program Director in Ankeny last August. Before that I was the Health and Fitness Director at the Newton Y. While working for Newton I taught three to five classes a week (sometimes more if my staff needed me to sub) and I was always on the go. Now I drive 35 minutes each way, I am in meetings after meetings and sitting at my desk much more than I ever did, I haven’t been teaching any group exercise classes, and to be honest…I just haven’t found my workout grove since my life has changed

Has this ever happened to you? Maybe you are going though it right now. Have you ever experienced a life change and you can't seem to find the time or motivation for yourself? You were doing so well having that set routine and then life happens and you can’t seem to find your way back?

This is exactly where I am at…so this is what I propose… let’s spend some time this week to plan our workouts…to plan our menus.

So here is the deal…I challenge you (you don’t have to be experiencing a life change to do this) and myself to find three days this week to workout and to put on your schedule your workout times though the month of August. I also challenge you (and myself) to write down your menus for the next week. I’ll check in next week on the blog to see how it went for you and I will let you know how I did.

I will be your accountability partner…if you will be mine!

Have an active and healthy week!

Rhonda R. Robson
Senior Program Director
Ankeny Family YMCA

Happy 4th of July

2011-07-01T14:36:00.003-05:00

Happy 4th of July Everyone!!
I hope you have a very relaxing and wonderful holiday weekend!

Please note that the Ankeny YMCA will only be open Monday from 8am-12pm.

Fathers Matter - YMCA Community Fathers Day Breakfast

2011-06-20T08:41:00.005-05:00

Fathers Day was yesterday, and last Friday, 117 people gathered at the YMCA Community Fathers Day Breakfast to celebrate the role that fathers play in the lives of children in Central Iowa.

Mike Swaim delivered a compelling and inspirational address, challenging that fathers make being a dad a priority. Although Mike has an impressive resume, he knows the most important job of his life is being a father. He reminded the group “Spend time with your children when they are young, and they will spend time with you when you are old.”

Why is the role of a father so important? According to the book “The Father Factor,” one in three children lives in a home with an absent father. For African American children this rate increases to two out of three. Children without present fathers have higher odds of incarceration at some point in their adult life than children who had involved fathers. Teens with an absent father have a higher rate of early sexual activity and a significantly higher rate of teen pregnancy than their peers from two-parent families. Children without fathers are twice as likely to drop out of school.

Fathers Day was invented at the YMCA. It was 101 years ago that Sonora Smart Dodd sat in church on Mother’s Day Sunday. Since her own mother had died, she had been raised by her devoted father. She wondered why there wasn’t a day designated to honor fathers. Sonora came up with the idea and 101 years ago the first Fathers Day was celebrated at the Tacoma YMCA. (see below for entire story)

Since 1868 the YMCA of Greater Des Moines has been supporting families and encouraging positive parental engagement. We know that children benefit from having both a mom and a dad actively involved in their lives. It strengthens children and fosters their development, which is what the YMCA is all about.

For more information about the YMCA visit www.dmymca.org.

Wellness Wednesday

2011-06-15T15:05:00.002-05:00

You can have fun and workout. It does not have to be a chore! Find something you have always wanted to do that is active and DO IT!
If you want to run…run. If you want to sky dive…sky dive. If you want to ski…ski. If you want to learn to golf…golf. If you want to do a Zumba class…do a Zumba class.

Just like Nike says…JUST DO IT!

What is stopping you? A bunch of excuses! Right? Right!!! I say what are you waiting for? Life is so short and worth truly living! Get healthier and have fun!

Enjoy the journey!

Rhonda Robson
Senior Program Director

Wellness Wednesday

2011-06-08T16:38:00.002-05:00

When you have decided to start the journey of becoming a runner, first thing you need to do is start out by picking a goal. A goal of time…distance will come, but picking a time is easier for the brain to wrap around. What I mean is this…if you start to run and you decide you are going to run a mile…know this could take for beginners anywhere from 10-18 minutes. If you have never ran then this can be a very LONG time. Those last few steps can be very hard to accomplish. So I recommend you start with developing a time frame.

For example set a goal like this…I am going to run for 5 minutes straight then recover for 2-3 minutes then run again for 5 minutes and recover again. If you did that you just about ran a mile. Don’t worry about the distance, just concentrate on getting through the time. At your next workout increase your time. Until you are running for 10-15 minutes straight. Then you can see what distance you run in that time. Remember to go at YOUR pace! If you don’t, you’ll remember why you hated running in the first place. Take your time and enjoy the journey.

Rhonda Robson

Adult Swim Lesson Testimonial

2011-06-05T19:06:00.002-05:00

The Ankeny YMCA offers private lessons for anyone age 5 and above. They are scheduled as 4-30 minute lessons and are coordinated through the Aquatics Director. Private lessons are provided for those swimmers who need one on one attention or individual technique work on their swim stroke. Please read the testimonial below on an adult that was interested in taking swim lessons that would teach her how to properly lap swim and the positive outcome she had with her instructor:

“Thank you for selecting Holly as my private swim instructor. She's an amazing teacher, and I appreciated how she calmed my nerves and embarrassment right away. I've really been enjoying lap swimming now. And I know I can use what she taught me for the rest of my life.”

~Carrie Horn

Wellness Wednesday

2011-06-01T16:51:00.004-05:00

Today when my alarm went off at 4:55am I didn’t want to get out of bed. I had done so much on my garage, house and yard that I was TIRED! These were my excuses!

However, as I laid there for about 2 minutes remembering I have two co-workers who would love to run or exercise if they could but can’t due to illness or surgeries. I also pictured my two friends battling cancer and knowing if they could, they would love to be outside on this beautiful morning!

As I got up the clock said 4:58am and by 5:15 I was outside running. What a BEAUTIFUL morning it was. I had set a goal of running at least 30 minutes so I started out on a new route. As I went along feeling better and better I decided to go further.

Have you ever decided to go longer and in the middle of it regretted it…well that was me…but when you run, you can't just stop and drive home, you have to go back. When I run I challenge myself never to stop, but it was getting tough as I was over the half way point, but here is where my motivation kicked in…I started thinking about my two Co-workers and then my good friends. Wow, what a motivation. It got me home and I ended up running over 4 miles. I ran for 45 minutes straight and was so full of energy when I got home I made my bed, did laundry and got ready for work and still was to work early!!!!

So the moral of this story is run in Honor of someone you love! You don’t have to actually run, you can do any workout…just do it for them! It really helps!

Thanks Trina for an inspiring way to workout. Trina, if you didn’t know, was the one who came up with the wonderful idea. Thanks again! I will have a great day because I ran for the Honor of my co-workers and friends!

Rhonda R. Robson
Senior Program Director

Wellness Wednesday

2011-05-26T12:33:00.002-05:00

Many of us have a life long goal of becoming a runner. As a young adult I would say, “I hate running.” Even as a Fitness Director, I would still tell people, “I am not a runner.” However in the back of my mind, I always wanted to be one.

So why do you think we say we hated it, but in the back of our minds we want to be a runner?

Maybe it was because we see runners as lean and healthy individuals. Or maybe they are doing something for them self and we envy that. I’m not 100% sure, but I know I feel this way, what about you?

Do you desire to be a runner?

I decided the year I turned 40 I was going to run the Dam to Dam…the 20K. That is over 12 miles. “What did I get myself into?” Because let me tell you I hated to run. At least I did until I discovered the secret about a month into my training. Do you want to know what it is…go at YOUR pace!

Never try to go faster because your neighbor on the treadmill is going faster or the person you are running with has a faster pace. Better to go for the entire time of your goal then to push yourself and hate every minute of it. Take your time and enjoy the journey!

Rhonda Robson, Senior Program Director

Summer Camps - Register Today - Camps are Filling up Fast

2011-05-20T10:45:00.009-05:00

Can't wait for Summer? There is so much you can do at our Y Summer Camps!

Explore the outdoors at our Environmental Science Camps

Create gooey mixtures in our Sensational Science Experiment Camps

Discover your artisitic side in our Art Camps

Make some sweet treats in our Cooking Camps

Try out a little of everything in our Day Camps and Teen Camps

Introduce your Preschooler to the excitement of Specialty Preschool Camps

Let your imagination run wild and join in fun this summer!

Camps are filling up fast!

Visit our website at: http://www.ydaycamp.org/

Joining Forces to teach Water Safety

2011-05-13T15:34:00.005-05:00

Accidental drowning is one of the leading causes of deaths as well as boating-related incidents. On Tuesday, May 3 the Ankeny YMCA partnered with the Ankeny High School to teach students the importance of water safety and boating safety before the summer season begins.
The Ankeny YMCA aquatics staff and Dave Ewing, Health Instructor at the Ankeny High School, coordinated a presentation for this Health class that would teach high school age students basic water safety survival information.

Unfortunately, there was a drowning incident within the past 5 years that took the lives of two Ankeny High School students. The YMCA instructors wanted to provide information to educate and help prevent more drowning incidents in the future and really show students the importance of learning about boating safety.

Wellness Wednesday

2011-05-11T16:05:00.002-05:00

Exercise is hard to get started. Why? One reason might be…intimidation of not knowing other members. Some people just love to do things in groups and if you have to go to the Y by yourself and don’t know anyone…they just won’t go.

The Ankeny Y takes pride helping their new members or ones coming back to feel comfortable in their surroundings and to help them find new friends. Members start to go to classes or get on a piece of equipment and in a matter of days you are getting to know new people. So even if you don’t know someone in this town or you don’t think you will know anyone at the Y. You will feel like family in a matter of visits.

Let me give you an example and tell you how great our members are here at the Ankeny Y.

One of our members Linda Tallman, a few weeks back, broke both of her wrists. She is a dedicated exerciser and has established many friends over the years here at the Ankeny Y, but she didn’t realize how truly AWESOME they were until her accident.

(Linda has given me permission to write what was in her thank you card to the Y and it’s members:)

Dear Friends @ the YMCA (especially Fitness Extreme Classes),

I can never “thank-you” enough for all the phone calls, cards, and just caring when I broke both wrists. Was absolutely stunned when Sue brought that beautiful cookie bouquet-it was really too cute to eat – Thank you!

If there is ever anything I can help any of you out with, please ask as I owe all of you. Just hope I will be able to repay each of you some day! Thank you again for all your caring!

Thank you Linda Tallman

See, there are GREAT people here at the Y. Come join us and see for yourself!
~Rhonda Robson

Before and After School Programs -Register Today!

2011-04-29T11:43:00.004-05:00

For the times you can’t be there yourself, the Y supports your efforts to nurture your child’s healthy development. Well-trained staff members provide safe, affordable, high-quality care so you can have peace of mind while you work to help your family succeed. Before & After School programs build on children’s natural desire to learn new things and become self-reliant. Getting along with children, taking turns and working things out are a natural part of playing games or doing a new activity. Activities include Literacy, science, group projects, environmental awareness, arts & crafts, games, sports components, field trips, homework assistance and much more! Your child will have fun, fun, and more fun in our Before & After School program.

Registration for the Ankeny Family YMCA Before & After School program for the 2011-12 school year will be open to current participants starting on March 28th. Registration is now open to the public. If you want a spot for the program at your school, please be sure to register right away.

Registration forms can be picked up at the service center of the YMCA or you can find the forms on-line at www.dmymca.org. All registration forms, along with the registration fee and tuition fees need to be turned in at the service center of the YMCA to get your child registered.

If you have any questions or concerns please contact Jennifer Denny, Child Care Director, at (515) 965-8303 ext. 439 or at jennifer.denny@dmymca.org.

ActivTrax

2011-04-25T16:58:00.001-05:00

Starting May 2nd, members interested in strength training and weight management can experience this great new and exciting tool. Whether you are new to exercise and need guidance or have been exercising for years and can use a little variety, ActivTrax can help you reach your goals.

ActivTrax is a tool that creates customized workouts around your goals, strength and fitness experience. Each time you visit the wellness center at the Y, you’ll receive a new workout that tells you exactly what you need to do to get in shape.

From home, ActiveTrax also provides you with an online weight management tool to help you keep your diet on track.

Sign up with one of our Wellness Coaches today and enjoy a wonderful way to help you reach your health goals.

Wellness Wednesday

2011-04-20T16:33:00.002-05:00

Personal Training Testimonial:

Personal training to me was designated one-on-one time for ME. She, my personal trainer, was there for me, my goals, my wants and my needs. I enjoyed the experience and scheduled time with a professional. She knew what she was doing and had the experience to back up her knowledge. Better than all of that, she made it “all about me”! I mean, tell me, when does a stay at home mom get something like that???!!! Seriously, I loved it!

Now here I am being honest and real when I say there were days as I got up, got the kids fed, dressed and out the door in the winter I was asking myself, “what the heck are you doing?” I would have to say it wasn’t my favorite thing to do that day, but when I arrived and she could some how tell it wasn’t a good day for me, she would allow me to be me, but still asked me to workout. When the session was done I felt so much better and had a smile on my face as I gathered my kids and went home. I left that day glad I went!

I had the support, motivation, encouragement and yes, even the occasional “YES YOU CAN!” to get me to my goals. I didn’t have huge goals, just to improve my health, strength and lose a few pounds. I lost 14 inches, 8 pounds and gained a lot more strength. All of this gave me the confidence I needed to continue my journey. I found out how truly important I am. She made me feel like a star!

Thank you to my personal trainer. You ROCK!
~Anonymous Personal Training Client

Fun Healthy Kids Day Event

2011-04-19T17:02:00.002-05:00

Thanks to everyone for joining us at our Healthy Kids Day Event on Saturday. It was exciting to see all the families participating in the many health activities and eager to learn more about health topics.

A huge Thank You also goes out to all of the local businesses who donated door prizes and the health professionals who provided us with some wonderful health information.

Click on our member/family event page above to see pictures from Saturday!

Free Family Fun - Tomorrow

2011-04-15T19:53:00.002-05:00

Join us tomorrow, Saturday, April 16th, for Healthy Kids Day! From 9:00am – 12:00pm, the Ankeny Family YMCA will offer lots of fun activities, games, and so much more to do as a family. *Information provided by various Health Professionals *YMCA Programming Information and Registrations *Mr. J’s Balloon Creations *TJ Rental – Bounce House *Autograph signing by the Dairy Princess and Simpson College Quarterback *Healthy Snacks *Numerous Activities and Games *Door Prizes donated by local businesses: • 1 hour Massage • Sporting Event Tickets • Sports T-Shirts • Gift Certificates to Local Restaurants & Businesses • Youth Bike • And Much More… Hope to see you there!

Cancer Survivor Open House

2011-04-11T14:32:00.003-05:00

Come and enjoy the relaxed atmosphere of our open house as we spotlight various, innovative ways the Ankeny Y is improving the lives of cancer survivors. Staff will be on hand all day giving tours and offering information on our programs. Our focus during the open house will be on those programs sensitive to a cancer survivor. While here, experience first hand, the opportunities the Ankeny Y can offer you. This is a great time for you to ask questions related to you and your family’s needs. Let the Y help you experience living life to the fullest through the programs we offer cancer survivors and their families. We build healthy spirit, mind and body for everyone. For detailed information Click Here

The Ankeny Aquahawks Swim Team End Their Season With Record Breaking Finishes!

2011-04-08T16:37:00.002-05:00

Iowa YMCA State Championship in Marshalltown, IA

The Ankeny Aquahawks competed in Marshalltown, Iowa for the Iowa YMCA State Swimming Championship meet. The girls swam on Sat. March 5th and the boys swam on Sunday, March 6th.

Xan Westercamp, 12, broke two Iowa YMCA State records. Swimming the 50 Backstroke in a time of :28.79 and 100 Backstroke in a time of 101.50, Xan took down these state records which once belonged to her older sister, Elle. Xan also joined forces with teammates Camilla Cox, Sarah Schaeffer and Christina Ware taking first place in the 200 free relay.

Swimming on Sunday the boys had their chance to see what they could bring to the table. The boys had top first place finishes by Trent Frandson, 8, and Noah Westercamp, 9. Other top place individual finishes for the boys meet in silver and bronze were Adam Vaske, Jacob Burr and Jordan Suby.

Midwest Regional Swim Meet in Minneapolis

The Ankeny Aquahawks finished their final championship meet on April 2-3 in Minneapolis, MN to the Midwest Regional swim meet. The Aquahawks had 74 swimmers that qualified for the meet and took 3rd overall with over 1200 swimmers competing.

Xan Westercamp had another great finish taking high point winner for her age group. Other top 16 high point winners for the Aquahawks were Jeanne Peters, Dylan Butts, Lizzie Dee, Nikki Ault, Emily Davis, Noah Westercamp, Zachary Deaton and Jordan Raineri.

Free Family Fun!!

2011-04-07T09:32:00.001-05:00

Healthy Kids Day - Sat. April 16
9:00am – 12:00pm

The Ankeny Family YMCA is encouraging all kids and parents to come to the Y for this free event and commit to being a healthy and active family.

Healthy Kids Day is the Y’s national initiative to improve the health and well-being of families across the country. On this day, Ys hold events and encourage parents to make play dates with their kids every day as a simple way to become a healthier, more active and connected family.

Join us for Free Family Fun!
*Information provided by various Health Professionals
*YMCA Programming Information and Registrations
*Mr. J’s Balloon Creations
*TJ Rental – Bounce House
*Autograph signing
*Healthy Snacks
*Numerous Activities and Games
*Door Prizes donated by local businesses

• 1 hour Massage
• Sporting Event Tickets
• Sports T-Shirts
• Gift Certificates to Local Restaurants
• Youth Bike
• And Much More…

When
Saturday, April 16th
9:00am to 12:00pm

Where
Ankeny Family YMCA

Contact
Holly Vickers, Program Director
965-8303 x433

Wellness Wednesday

2011-03-30T16:02:00.006-05:00

Last night I was reminded that sometimes we need help. I was watching the Biggest Loser show on NBC and the red team decided they didn’t need their trainer this week. So they trained the entire week without him. They discovered after only losing 2 pounds for the team they had made a terribly bad decision and it cost one of them to go home. It is ok to ask for help. Sometimes we need that extra push or encouragement to accomplish the goals we have set for our life. Think of it like a sporting team. What would happen without our coach? How do we know the direction to take? How do you know if you are doing all the right things to win…to get the ball in the goal…to know what drills need to be worked on to do a better job in the next game? Some teams would succeed, but most would not. Without the help of a coach there isn’t the focus and the direction needed. Personal trainers are a lot like this. Your Ankeny Y has three nationally certified trainers that are willing and ready to help you meet your goals. Our mission is to be here for you! Sometimes we will be your encourager, sometimes your coach, and yes sometimes we need to be a bit like Jillian. However, I can tell you that in the 11 years I have been a trainer, I have never yelled that loud in someone’s face, but I will tell you… You can do anything you set your mind to. I will tell you…if you want to change you can't keep doing the same things. I will PUSH you to do harder. I will tell you it isn’t all about exercise, but what you put in your mouth. I will be that trainer that pushes you harder than you thought you could ever go. Sometimes you need that person who is there for you! So if you are interested in a personal trainer, give me a call and I can answer any questions you may have about the process. Have an active and healthy Wednesday! Rhonda R. Robson, Senior Program Director, Ankeny Family YMCA

Preschool and Schoolage Programs

2011-03-24T16:33:00.004-05:00

The YMCA's Preschool Programs and Schoolage Programs are not just a program, they are an extraordinary experience for the children. See what all the parents have been raving about...

“He’s had a great experience. We started coming in for the interaction with other kids. He usually plays by himself, but when he’s in class, he enjoys playing and interacting with the other children.” Sharon Dirx

“Kids learn teamwork skills, leadership, and team building through the YMCA Preschool Programs… and it’s great exercise.” Anonymous

“As a stay at home mom, it was important to me that my son had social interaction. Kid’s Gym has not only provided the social interaction but he gets good exercise, learns teamwork skills, and how to share with others. He has participated in Kid’s Gym for 3 years and I feel he has enhanced his overall character skills and is better equipped for kindergarten next year.” Michelle Smith

“My son really enjoys participating in the YMCA Preschool Programs. He has not only made friends, he has learned many skills such as teamwork and sharing. It’s also great exercise and he loves his teachers!” Melanie Willer

Wellness Wednesday

2011-03-16T14:52:00.004-05:00

2011…New Year…New Month…New Week…New Day…New You! So let’s start Today!

Make your workout personal to you, your schedule, and to what you like, as much as you can. This will help you to enjoy your workout more. The cardio/strength exercises you perform can be any kind you want. Just make sure you are working yourself at a moderate to high level of intensity. Here is an example of a possible workout schedule:

Week #1
Mon, Wed, Fri: 10-20 minutes of Cardio & Strength
Tues, Thurs, Sat: 10-20 minutes of Cardio
Sun: Free Activity!!

Week #2
Mon, Wed, Fri: 15-30 minutes of Cardio & Strength
Tues, Thurs, Sat: 15-30 minutes of Cardio
Sun: Free Activity!!

Week #3
Mon, Wed, Fri: 20-30 minutes of Cardio & Strength
Tues, Thurs, Sat: 20-30 minutes of Cardio
Sun: Free Activity!!

You need to exercise most days of the week and watch what you eat. One of the best pieces of advice that I can give you is to keep a food and exercise journal. It has been my experience that we will accomplish our goals and stay motivated when we journal everything! I am always here for you if you need more help.

Good luck with your 2011 Resolutions! It starts TODAY!

Rhonda R. Robson
Senior Program Director
Membership & Wellness

Lifeguard Challenge Events

2011-03-04T11:01:00.006-06:00

Ankeny YMCA Lifeguards take 1st and 2nd

On Saturday, Feb. 26, the Waukee YMCA hosted the 6th Annual YMCA of Greater Des Moines Lifeguard Challenge event. Teams from each branch that consisted of life guarding staff, competed in 3 different lifeguard skill events or scenarios. The teams also had to show their branch staff spirit and complete a lifeguard skit or synchronize swimming routine. Families, friends, and staff came out to support our Ankeny YMCA lifeguard staff!

The Ankeny YMCA staff took top place finishes in the following events:

Joshua Huang and Nikki Myers took 1st place in the Active Victim event.

Veronica Harty and Shauneica McClish took 2nd in the Back boarding Shallow Water Victim event.

Joshua gets ready for the Active Victim Event as Ankeny staff and families cheer on their teammates showing their team spirit!

Wellness Wednesday

2011-03-02T12:57:00.001-06:00

2011…New Year…New Month…New Week…New Day…New You! So let’s start Today!

Strength training can involve machines or equipment like we have here at the Ankeny Family YMCA (Paramount), free weights or your own body’s resistance. Having someone show you the proper use of the Paramount equipment or free weights, especially if you have never used them, is my recommendation! You don’t want to hurt yourself while trying to become healthier. Resistance training, using your body weight, are exercises like push ups, crunches, squats, lunges and chin ups just to name a few. The best practice is to do some sort of strength training a minimum of 2-3 days a week working 8-12 of your major muscle groups.

Do you want to know the one strength training exercise that you could do that works every muscle in your body? The push up on your toes! If you can only do one today, that’s ok. Try again tomorrow and maybe you can do two or three. Keep increasing a few every day and the next thing you know you will be doing them like a pro!

Good luck with your 2011 Resolutions! It starts TODAY!

Rhonda R. Robson
Senior Program Director
Membership & Wellness

Wellness Wednesday

2011-02-23T16:56:00.003-06:00

2011…New Year…New Month…New Week…New Day…New You!

Cardio can involve a number of different kinds of activities: sprint walking, stair climbing, jogging, swimming, land and water aerobic classes, ellipticals, treadmills, volleyball (my sport), basketball, and so much more. A nice leisurely walk does NOT cut it when you are trying to lose weight. Keeping your heart elevated for a minimum of 20 minutes 3-7 days a week will help you lose the weight and become healthier.

Good luck with your 2011 Resolutions! It starts TODAY!

Rhonda Robson
Senior Program Director
Membership & Wellness

Social Responsibility

2011-02-18T14:19:00.002-06:00

Giving Back and Helping Our Neighbors~

The Ankeny Family YMCA provides many opportunities to give back to the community through our Y programs, fundraisers, and events. It is important to be a cause driven organization to help develop youth and teach them about what it means to give back to their neighbors and community.

Watch this video on how Aaryn Graeve, 10, has learned about community involvement and responsibility through the Y swim team.

Come & Support the Ankeny Y at Chili's Restaurant

2011-02-15T09:40:00.003-06:00

The Ankeny Family YMCA and Chili’s are partnering up to raise funds for the Y’s Partner With Youth Campaign. These funds will give individuals and families the opportunity to participate in the many programs that the Ankeny Family YMCA has to offer!

When:
Tuesday, February 15th -All Day Long
Wednesday, February 16th -All Day Long
Thursday, February 17th -All Day Long

Where:
Chili’s Restaurant
2601 SE Delaware
Ankeny, Iowa 50021
(515) 963-8400

Details:
• Pick up a voucher from the service center at the Ankeny Family YMCA, at one of the YMCA B&A sites in Ankeny, or print off the voucher by clicking here.

• Go eat at Chili’s in Ankeny on February 15th, 16th, or 17th, and present the voucher to the server.

• 10% of all proceeds will go towards the Partner With Youth fund raising campaign for 2011

Contact:
Jennifer Denny, Child Care Director
(515) 965-8303 ext. 439

Healthy Living

2011-02-14T13:58:00.002-06:00

The Ankeny Family YMCA strives to improve the communities’ health and quality of life in many different ways. The Y is a great place to go to stay physically fit, it helps the mind and spirit, and helps to relieve stress. The Y is for everyone.

Through our Y programs and classes, many members, program participants, and employees have built great relationships that continue through the years. With the support system of friends, everyone that enters our doors can strive for healthy living together!

Listen to our video this week from Anita Turczynski and how the Y has impacted her life and the life of others!

Wellness Wednesday

2011-02-09T13:03:00.001-06:00

2011…New Year…New Month…New Week…New Day…New You!

Start Today! Start exercising. If you want to make a lifestyle change, you need to include healthy food choices as well as healthy activities. I recommend including exercises that involve elevating your heart rate (cardio) and exercises that will put stress on your muscles using resistance (strength training). Find time today to set aside for you!!!! Do something…Anything!

Good luck with your 2011 Resolutions! It starts TODAY!

Rhonda R. Robson
Senior Program Director
Membership & Wellness

YPARTNERS With Youth Campaign

2011-02-03T13:33:00.007-06:00

The YMCA Kicked-Off the 2011

YPartners Campaign Monday night.

As of Monday, the YMCA of Greater Des Moines

was at 30% of their goal

and the Ankeny Family YMCA was at $27,113.00,

36% of our goal.

Click below for more details and to keep track of our progress.

http://ypartnerscampaign.blogspot.com/