June 2nd hike preview!

Last year I had the incredible opportunity to hike in various parts of the Grand Teton National Park in Wyoming. This is truly an awe inspiring place where amazing views hit you in the face at every other turn of the path. I’d say this was one of those places where the hiking bug really took hold and became a more regular part of my life. Being outdoors taking in the sights and smells of all nature has to offer has added a richness to my life that I hope will continue for many years to come. Sharing the experience of exploration and discovery with others is an added bonus. The shared sense of WOW! is a way of joining together that doesn’t happen every day.

Our 1^st and 3^rd Wednesday hikes here at the Y have allowed that shared WOW! to continue. We have explored places together that none of us have been to before and we’ve seen sights that are really quite inspiring. My feelings for conservation and preservation have been enhanced, my sense of joy for the simple/natural has been expanded.

Our hike on Wednesday, June 2^nd promises to be a continuation of this. We’ll head out on the Mattabesett Trail as it wonders past Millers Pond. When I did a preview hike out here last weekend I was amazed that in sections I was reminded of a hike around Jenny Lake in the Tetons.

If you like to be outdoors and active, if you like the company of other who are similarly inclined, if you want to discover some great spaces right here in our backyard, please join us. We leave the Y parking lot at 4 p.m. and typically return between 6:30 and 7:00. A heavy downpour and/or lightning strikes will keep us away but a little rain won’t stop us. Come on down!

Saying "Thank You" is Rewarding

Last night was a perfect night for baseball, so I took my two children to see a New Britain Rock Cats game. Before I purchased the tickets I noticed that there were a few inflatable activities set up. It turns out it was Principal Financial Family Fun night and the activities were free. So, we spent an hour or so jumping in the sport themed bounce house and taking our picture with Rocky the mascot (who looks surprisingly like a 6'4" mouse). It was great.

Then it was time to head into the stadium and watch (what was left of) the game. As we left the activity area I noticed a pop up tent with a few people that clearly worked for Principal Financial. They were frantically looking at their cell phones (I'm sure keeping a close eye on the market for their customers) and all of the families that were coming and going through the gate to the activity area were just walking past and ignoring them. I decided to approach the table and interrupt them. I then thanked them for the great event and told them how much I appreciated their efforts. After a brief conversation one of the guys handed me two tickets to the game and told me that they included access to the Webster Terrace where we could eat and drink for free.

The kids only made it through 7 innings but the entire adventure did not cost me any money. As we drove home with our shirts and faces stained with mustard and watermelon and I realized that I had learned an important lesson. Saying thank you and expressing your appreciation makes you feel good and it makes that person that you are thanking feel good, too. And sometimes you are even rewarded.

YMCA Camp Ingersoll's 2010 Senior Staff

Check out the lineup of Senior Staff for the 2010 season at YMCA Camp Ingersoll.
Enjoy!

Appreciating Your Mom; a Lesson for Children

Before I had children of my own I never really appreciated Mother's Day as a Holiday. Don't get me wrong, I have always loved and appreciated my mother, but in retrospect I never gave Mother's Day the attention it deserved. Now that I have 2 children I want them to recognize the opportunity to celebrate their wonderful mother. Initially my plan was to make a big deal for my wife and let them see and share in it, but I have a new plan that I think is even better:

I'm going to make a big deal for MY mother.

Like all behaviors that you want your children to demonstrate, it is necessary to role model them. By making a special day for my mother, they will see that love and appreciation are not just for young mothers and children but rather that our devotion and understanding of the work and sacrifices that our mothers made grows stronger with each passing year.
I am thankful to my mother for so many things and I have often failed to find ways to communicate that to her. I hope that my children will not repeat my carelessness.

Mother's Day is this Sunday, May 9th. I encourage you to do something special for your mom and in so doing , it will be something significant for your children.

Have any good ideas?

Take a Hike with the Y.

Our first hike and it had to be in the 90’s, but fearlessly we set out from the Y parking lot at 4:05 (we thought a 5 minute window was sufficient) and unloaded at Wadsworth Falls State Park by 4:20. All had plenty of water and good solid boots and came with a spirit of adventure open to discover a “new” place.

What an amazing place it is with trails running every which way through beautiful woods, along impressive running brooks, past cascading falls both large and small. Being outdoors (no matter what the heat) is always a treat and the ability to explore different places and share time with others who are similarly inclined is a bonus.

Our next hike (4/21) will provide an opportunity to explore the trails that run through our YMCA Camp Ingersoll in Portland. This too is an amazing place with plenty of ups and downs and great sites to see.

In May (5/5 and 5/19) we will be exploring the Mattabesett Trail that runs both north and south off the intersection of Routes 66 and 147. In June (6/2 and 6/16) we plan to explore some of the many hiking opportunities available at Hurd State Park in East Hampton. July, August and September hike plans are still in the forming stage so if you have somewhere you would like to go let us know (bspencer@midymca.org).

We depart from the Y parking lot at 4 p.m. on the 1st and 3rd Wednesdays of each month and would love to have you join us. Y Hike? Because we can!

YMCA Outdoor Activities

With the beautiful Spring weather, many people start to think about expanding their exercise routine to include outdoor activities. Sometimes it's difficult to find someone to run or bike with. Maybe you are training for an upcoming multi-sport event and you'd like some help with your swim technique. In an effort to help our YMCA members maximize their outdoor experiences we are offering a new series of outdoor programs and events. They are all free for members and do not require prior registration.

RUN
Join Sherri for a morning run at 6:00 AM on Wednesdays and Fridays.
Join Kristin & Lin Fridays at noon for a 4-6 mile run
Join Jake & Sue Fridays at noon for a 2-4 mile run

BIKE
Three separate groups will ride on Tuesdays at 5:15. Choose the group based on your level.
New Rider Education & Rides are being offered Saturdays April 17, May 1 & May 13. A 20 minute workshop followed by a 60 minute ride.

SWIM
A Swim Stroke Clinic led By Lin Anderson is set for April 15 at 6:30 PM in the large pool.
Open Water Swim Clinics led by JJ Addison April 19 & April 26 6:00 PM in the large pool.
Open Water Swim practice at YMCA Camp Ingersoll May 28 5:00 PM

RACE
YMCA Camp Ingersoll Kickin' Off-Road Duathlon & Kids Duathlon- April 24 PRIOR REGISTRATION NEEDED
Lake Terramuggus Triathlon Series- June 3 & June 17

HIKE & SPORT
Hike with Bob Every 1st & 3rd Wednesday of the month 4pm at the YMCA
Beach Volleyball at YMCA Camp Ingersoll w/ Ben. 6PM

For a complete calendar of events check out the midymca.com website

See you outdoors!!

Weight Loss Question

A member asked some questions that I think a lot of people would like to ask, so I will share the questions, and the answers.

The Question:
Hi Kristin,
I have this book called The New Rules of Lifting for Women, that suggests on days you are working out you should be eating around 2300 calories, because your body needs it to fuel the work outs. However, in magazines that you read they suggest you cut back on your calories to 1300-1500 in addition to doing an exercise program to lose weight. So I'm confused as to which way is the healthiest way to lose weight.

I also wanted to know what you think about working out in your target heart rate zone. I have heard that when your heart rate is at a lower level you are burning fat, but that once you go over that level you are into the cardio zone and not really burning the fat. I feel that when I am working out my heart rate goes pretty high and I'm not sure if I should try to keep it lower to lose weight effectively. When I do try to keep it lower, I don't feel like I'm really working out.

Overall, if your goal is to lose weight, should you focus more on cardio or strength training? I know both are good, but is there one better than the other.
Thanks
~Rebecca

The Answer:
Good questions. Don’t subscribe to the magazine hype!
Most women have a resting metabolism that burns somewhere between 2300-2500 calories a day, this is before exercise. The best way to lose weight is at the highest calorie level you can lose weight, because it will have the least effect on your metabolism; which means your weight loss will be maintainable. Low calorie diets are responsible for ruining the resting metabolism and the Yo yo diet syndrome. A healthy maintainable weight loss is about 1% of your body weight each week (for most people that is 1-2 lbs/wk). 3500 hundred calories is equal to 1pound. So you need to be in a 500 calorie deficit each day to lose a pound a week. Let’s say you burn 300 calories a day through exercise, and assume your resting metabolism is 2400 calories~ then your calorie consumption should be 2200 calories.
Strength training is important for keeping your resting metabolism high. Your body needs a lot more calories to maintain muscle cells; so keeping the muscle on your body means you burn more calories when you are sedentary. Cardio is important for burning fat and calories and creating the calorie deficit you need to lose weight.

Your cardio workouts should be varied for the most efficient fat and calorie burn.
Yes working at lower heart rates (65%-75%) burns more calories from stored fat, but less overall calories. Working at between 75-85% will burn a mix of stored fat and carbohydrate, but will burn more calories overall. Working above 85% will burn the most calories, but most of them will come from carbohydrate, and working at this level can only be done for short time periods, and requires a lot of recovery, so as not to create fatigue. So, mix is up; go 2 days long and slow, go 2 days medium hard, for a slightly lesser duration, and do one day of intervals 3 minutes at 85-90%, 2 minutes at 65-75%, repeat 5-6 times.

A Suggestion:
Consider working with one of our personal trainers for a few sessions. Their knowledge, expertise and encouragement will help provide you with answers and support you need to reach all of your fitness goals.

E-Drive Success

Was there a better day to hold an Electronics Recycling Drive than this Saturday? I doubt it, and if you were one of the many recyclers that came down you know how beautiful it was! The E-Drive was a huge success. The Computer Recycler themselves reported a huge influx of business this Saturday and that means less chemicals are being leaked into landfills at this very moment. If you want an idea of some harmful effects of these materials just scroll down to my last post. So enough talking, here are the stats.
More than 400 electronic items were recycled including:

• over 65 radios, speakers, sound systems, tape players, CD players, or DVD players
• over 50 phones, answering machines, or faxes
  
• just over 50 computer monitors
• 55 computer keyboards
• over 65 computer towers
• about 15 laptops
• over 80 scanners, routers, mice, or printers
• and many other odds and ends
• *more than 25 cell phones will be donated to the New Horizons Domestic Violence Shelter in Middletown*

We know some people had a hard time finding the Computer Recycler because of the wrong address, thank you for being patient.

Because this even was such a huge success we plan on holding another event in the late Fall. Stay tuned, and do not throw out those electronics! If you can't wait until then go to The Computer Recycler and check out the times you can drop off your electronics for free. Thanks again for helping to keep our community clean!

If you or any teens you know are interested in helping out with projects similar to this check out the Middlesex YMCA Earth Service Corps on Facebook or on the YMCA web site.

Youth Coaches: Teaching Life Skills through Sports

Posted By Michele Rulnick:

Spring is coming and soon those of us with grade school children will be spending our evenings and weekends at ball fields watching our aspiring athletes participate in friendly competition. This ritual is such an important part of our family life. Growing up my two brothers and I played every sport we could. My parents made the sacrifices necessary to drive us town to town and provided us with the equipment that we needed to participate. My father coached many of our teams and I can’t remember a time that either parent missed a game. They pushed us to work hard; they never let us quit a team and supported the coach (even when they didn’t see eye to eye). Through participation in sports we learned the value of hard work, the joy of winning and the agony of defeat. We felt what it was like to be both a champion and part of a losing team. As a result of sports we experienced the disappointment of having to sit on the bench and the pressure of batting clean up. We felt the pride of scoring the winning basket and the pain of making an error that cost our team the game. As adults, those memories and experiences are all relevant and important. The real and lasting value of participation in youth sports is the friendships made, the relationships built with adults who cared more about us then the X and O’s and the life lessons that sports provided.

This is why we start this ritual anew as parents and as coaches. Like my father, my brothers and I all coach youth sports teams. We do so because we love the game but more importantly we love what participation in sports can do for children. We also coach because we understand the value and lasting impact that one adult role model can have on youth development. Coaching involves much more than teaching the game; a great coach teaches life lessons while developing an athlete’s knowledge and personal skills. Liberty Mutual has a great website called Responsible Sports. The website offers terrific tips for coaches, drills and age appropriate skills, and strategies for making a lasting impact. The website is responsiblesports.com. In the coaching resource the ELM is introduced as a philosophical guide for youth coaches. ELM stands for Effort -- always give 100%, Learning -- improve constantly as you gain more knowledge and Mistakes are OK -- mistakes are how we learn. These are the life lessons that shape us into responsible, successful adults. Having more wins than loses does not make one a great coach. A great coach teaches athletes that hard work, focus, personal sacrifice, achieving personal goals and supporting each other as teammates is what makes a great team and a great athlete. I hope that when your child steps onto the field this season they have the opportunity to work with a great coach. If you happen to be that coach – best of luck and have fun!

The Importance of After School Programs

High quality after school programs play an extremely important role in the development of a child's mind, body and spirit. Long gone are the days of being able to send a child home after school to an empty house. Times have changed and a new set of challenges and pressures are facing children in the United States. After school programs play a large role in providing children with the skills and support they need to avoid negative peer pressure and become productive, healthy adults.
Knowing that your child is safe and supervised during the after school hours has always been one of the top reasons that parents choose to enroll children in after school programs. Research is now showing that there are additional positive educational and social outcomes to participation in after school programs. Here are some of the other benefits of after school programming:

• After school programs support a parent's ability to maintain employment. Parents have piece of mind knowing their children are safe and can concentrate more on their work. They have less childcare issues which can lead to a decrease in absenteeism from work.
  
• After school programs support academic achievement and help children feel more connected to their school. Children participate in homework clubs and enrichment activities that focus on learning concepts in a fun, hands on way. Children who participate are less likely to be tardy or absent from school.
  
• After school is a fantastic opportunity for children to learn social and problem solving skills. A group setting is the perfect venue for children to learn and practice how to interact in a positive way with children and adults from all backgrounds and cultures.
• The Office of Juvenile Justice and Delinquency Prevention states that quality after school programs can cut the risk of youth becoming involved in crime by up to 75 percent. Boredom that can lead to experimentation in risk behaviors or crime is eliminated by an adult supervised environment that provides activities that are of interest to children.

After school care is so much more than just babysitting. It has evolved into an environment for children to gain new skills, participate in activities that reinforce learning in a fun way while spending time with positive adult role models. The field of after school has truly turned into a profession with networks of professionals who are dedicated to positive youth development. I am very proud to be in this field and to work with the dedicated youth development staff here at the Middlesex YMCA.

Electronic Recycling

Last Monday as I walked up the sidewalk to the YMCA I couldn't help but envision myself in Bambi; yes, the Disney movie. I felt as if I could be gallivanting through the forest with cute fuzzy animals in tow whistling chipper show tunes while orchestrating complex (for woodland animals) dance numbers. It was spring, and it felt great for those four days.

Flash forward to the disappointment of this weekend's washout. What is there to do in March when it's raining outside? SPRING CLEANING of course! I vacuumed, dusted, organized and washed. What did I discover after hours of scrubbing and moving? A computer, broken speakers, a Playstation, radio, a broken fan, and camera; all of which had long outlived their usefulness. These electronics had not been used, or usable in years, but I didn't know what to do with them until now.

Now is the perfect time to do your spring cleaning. Find all those old electronics because you can now recycle them for FREE at this weekends Electronics Recycling Drive held by the Middlesex YMCA Earth Service Corps! Here are a couple of reasons why you should recycle your electronics this weekend:

1. Old electronics take up a lot of useful space
2. Many places charge for the recycling of some electronics: this weekend it's FREE
3. Electronics can leak harmful chemicals into your house or a landfill if you throw them out: Arsenic found in some integrated circuits can cause damage to your digestive tract, and Beryllium found in battery contacts can be carcinogenic after long term exposure.
4. All cell phones will be donated to the New Horizons Domestic Violence Shelter. Help support those in need in your community.
   

So you found all your old electronics and you want to recycle them; what are the specifics?

• The drive will be held at The Computer Recycler in Cromwell. The building is located west of the police department just off Rt. 372 at 400 Corporate Row.
• The Drive is on Saturday, March 20th from 9am-2pm.
• Bring your cell phones, computers, computer accessories, digital cameras, power tools, stereos, gaming systems, and most other used electronics (no TV's) and just drop them off.
• Cell phones with chargers are appreciated, but not necessary. We will collect them and drop them off with the New Horizons Domestic Violence Shelter in Middletown.
• For more info (including directions) visit www.midymca.org and scroll to the bottom right corner of the page, or go to www.thecomputerrecycler.com for a complete list of items, or go to Facebook and search for Middlsex YMCA Earth Service Corps.

Now you have all the info you need to keep your community clean and safe. We hope to see you there on Saturday!

Green Eggs and Ham Literacy Event

On Wednesday March 10th the Phelps Ingersoll Center for Children's child care center at the Northern Middlesex YMCA, hosted an evening with Dr. Seuss. Dr. Seuss's birthday was this month and the center has been working on curriculum development around literacy and using the books Dr. Seuss created. Literacy is a very important component of the center and the teaching staff wanted to create an event around literacy, that would be beneficial for parents and children.
For the past couple of weeks, teachers have been working with the children reading Dr. Seuss books, such as Green Eggs and Ham, Cat in the Hat, The Foot, and Sneetches and tying them to learning activities in the classrooms. On Wednesday night, Parents, Grandparents and Children were invited to the center for a dinner of "Green Eggs and Ham" which was followed by some of our Middletown community partners LT. Heather Desmond of the Middletown Police Dept. and Asst. Fire Marshall Matthew Scarrozzo to read the story "Green Eggs and Ham" to all 3 preschool classrooms of children and families. After the story, Parents were invited to participate in an activity that their children have been doing in the classroom. In the Jungle room, children and parents created their own plate of green eggs and ham using art materials. In the Ocean room, parents and children got to make a "Cat in the Hat" hat. In the Orchard room, parents and children made individual puzzles from their favorite picture in the Green Eggs and Ham book.
The evening ended with some words from the teaching staff to parents about the importance of reading daily to children and having children becoming life long reader. Parents were sent home with a list of popular and appropriate books for preschool aged children. A good time was had by all!