Healthy Habits, Month 4: Cook from Home 

Do you find yourself constantly spending money eating out? Do you tend to make unhealthy food choices? This month, focus on a new healthy habit: cook from home.  

Making smart decisions when it comes to your diet can be hard. Cooking food can seem time-consuming and complicated, and often eating out is a convenient option. However, eating out can lead to unhealthy meals and extra calories. Not only are the portion sizes larger, but food from restaurants contain more oils and sauces used for flavor. These extra hidden ingredients can add up! 

This month, skip the drive through and cook from home. To get started, it is important to plan. Planning out your meals can help you make smart decisions in the grocery store. This way, you only buy what you need. When you plan your meals and have everything you need at home, it makes it easier to say no to carryout.  

When cooking, incorporate fresh and healthy ingredients. Adding whole foods to your diet that aren’t frozen or processed can ensure you get all the nutrients you need. Eating healthy fats, carbs, and proteins will keep you full longer and reduce cravings.  

It’s okay if you don’t know where to start or aren’t a good cook! Recipes are the best way to learn. This month, try to learn a few new recipes and make sure these meals incorporate both leans and greens.

Check out the links below that include ingredients and recipes for beginners! 

Not only will cooking from home help your health, but it will also save you money. This healthy habit is essential to being 1% better every day! 

Download our planners to help you stick to your goals!

Healthy Habits, Month 3: Stay Hydrated 

What is one thing we need but often neglect? Water!  

Building up healthy habits over time can help them stay for good! You are already becoming 1% better every day if you have been journaling your progress and incorporating cardio. This month, your healthy habit is to stay hydrated.  

Water is a key ingredient to keeping your body healthy and running smoothly. With enough water, your body can properly digest food, regulate body temperature, and protect your joints.  

So, how much water should you be drinking per day? The U.S. National Academies of Sciences, Engineering, and Medicine recommend 15.5 cups (124 fl. Oz.) a day for men and 11.5 cups (92 fl. Oz.) a day for women.  

Incorporating that much water into your diet is hard! Throughout the day, we often forget to drink water and instead replace water with sugary drinks. This month, skip the sodas! Try substituting all your normal teas or juices with water. This will ensure that you have plenty of fluids without the added calories.  

One easy way to avoid forgetting about water is tracking your intake. Whether you use an app or write down what you drink, tracking ensures you drink enough water! That’s why this month, the YMCA has provided a shading sheet. Using the attached sheet, you can shade how much water you’ve consumed and reach your goal! 

Lastly, carry a reusable water bottle wherever you go. The CDC recommends this tactic, so you never forget about water! Making sure it’s accessible can help increase your water intake throughout the day. 

 
Check out this link to learn more about hydration on YMCA360!

Healthy Habits, Month 2: Get Moving!

Are you interested in exercising more, but don’t know where to start? Now that you’ve been tracking your healthy habits, it’s time to incorporate cardio.  

Incorporate Cardio 

Cardio is a great way to improve all aspects of your health! Cardiovascular fitness keeps your heart healthy and happy. Incorporating cardio into your daily routine can reduce the risk of conditions such as heart disease, stroke, type 2 diabetes, and high blood pressure. Not only that, but it also can boost your mood and help you get a good night’s sleep.  

What is cardio?

So, what is cardio? The simple answer – anything that gets your heart pumping! Cardio can be activities like walking, running, biking, or even dancing. Low impact cardio activities, like swimming, are beneficial for beginners or those with joint pain. With so many options to choose from, cardio is the easiest way to incorporate fitness into your life. 

Find 10 ways to get your heart pumping

This month, we challenge you to find 10 ways to get your heart pumping. Using the monthly #HealthyHabits tracker, check off at least 10 cardio workouts that you tried in February. Keeping your fitness routine lively is important to keeping it fun! You can even check out the link below to see more cardiovascular fitness ideas on YMCA360

Cardio for Beginners

Another great way to incorporate cardio for beginners is through a group fitness class. Group fitness is an excellent way to get moving with guidance from an instructor. In February, set a goal to try at least one new group fitness class at the YMCA. With different class options and times, there’s always a way to fit it into your schedule.  Check out our classes and sign up today!  

Create a Plan

By trying 10 new ways to get your heart pumping, shaking it up, and attending a group fitness class at the YMCA, you are1% better every day! 

A story of hope and possibility: Dennis, creating healthy habits

Dennis, a loyal Claire Chapin Epps Family YMCA member, shares his story of hope and possibility.

He begins, “I died and the Y saved my life.”

The hospital staff at Grand Strand for saved his life after experiencing full cardiac arrest on July 3, 2012. 

He went through Cardiac Rehab until February, 2015, when the Y assumed responsibility for managing those Cardiac patients who had completed Cardiac Rehab at the hospital.

He shares, “The Y was a better option for those of us who had moved on from Cardiac Rebab because we could attend the Y as often as we wanted while Cardiac was limited to 3 visits per week.”

He continued, “The staff at the Y has always been available to help me personally stick to my exercise program even though the staff members have changed over the years. The current staff is well qualified and are able to relate to all age levels.”

He notes that it is very noticeable how the staff is able to meet the needs of a multigenerational customer base.

“This is a comfortable and safe place,” he explains, “and everyone cares for each other here.”

Dennis continued exercising at the Claire Chapin Epps Family YMCA and loves being a part of the Y community.

Last year, Dennis joined the Healthy Habits Challenge, which tracked daily healthy habits such as eating well, moving for 30 minutes, and drinking water. For each healthy habit tracked, participants earned a point.

Trish Harrison, Healthy Living Director, shares, “I wrote his name down at the top of the Healthy Habits Leader Board every week.”

Dennis shares that the Healthy Habits Challenge influenced him to start a food journal. He stayed with the healthy habits program even after the challenge ended, and by the end of the year had lost 40 pounds!

Dennis is an inspiration! Thank you for sharing your story with the Y community.

Power Thru Parkinson’s Program Expands to Tidelands Health Georgetown Family YMCA

Tidelands Health Georgetown Family YMCA now offers Power Thru Parkinson’s Classes, a Parkinson’s disease management program. This program began at the Tidelands Health Pawleys Family YMCA and expanded to Myrtle Beach in 2023, and beginning in January 2024, is being offered in Georgetown.

The Power Thru Parkinson’s program is a 60-minute group exercise class offered to anyone with Parkinson’s Disease, parkinsonisms, or a movement disorder that will benefit from repeptitive, exaggerated, patterns of movement. Each class is composed of 10 to 12 exercises set up as stations ranging from strength training, balance and neuromotor training, as well as cardiovascular and stretching. 

  • When: The class takes place on Tuesday and Thursday each week at 10:45 AM
  • Where: Group Exercise room.
  • Requirement: Members are required to do an assessment with our Healthy Living staff before participation in the class.
  • Contact: For more information contact the instructor, Laurie Tardif at [email protected]
  • Fees: Free with membership at any YMCA of Coastal Carolina location. 

About the Power Thru Parkinson’s Program

Power Thru Parkinson’s is a boxing-inspired class offered to people who have been diagnosed with Parkinson’s Disease, dementia, or other movement disorders. The class focuses on balance, strength, coordination, stamina, dexterity, memory, and walking ability. It incorporates boxing and cycling activities; both of which have been shown to slow the progression of Parkinson’s Disease. 

Boxing gloves are available for use during the class, but you are encouraged to provide your own. Class size is limited to ten participants. Due to the size of the class, registration will be required.

  • Requirement – Active member at any YMCA of Coastal Carolina location.
  • Who this benefits –  Anyone living with Parkinson’s Disease.
  • About the program – Each class is composed of 10 to 12 exercises set up as stations ranging from strength training, balance and neuromotor training, as well as cardiovascular and stretching. 
  • Locations – This program is offered at all three center locations: Tidelands Health Pawleys Family YMCA, Tidelands Health Georgetown Family YMCA, and Claire Chapin Epps Family YMCA.
  • Fees – Free with membership at any YMCA of Coastal Carolina location. 

Learn more about Moving is Medicine Programs:

9 Tips to Be More Active as an Older Adult!

Here are some tips for being more active as an older adult:

  1. Try out free demonstration exercises classes at your local Coastal Carolina YMCA branch.
  2. Join the YMCA Active Adult connection group and let’s go for a hike in a park.
  3. Participate in YMCA upcoming sponsored social activities.
  4. Aim for 150 minutes a week of moderate-intensity aerobic activity.
  5. Do muscle-strengthening activities at least 2 days a week at your local YMCA branch.
  6. Do balance exercises at your local YMCA branch.
  7. Get a mix of activity types at the same time.
  8. Practice all four types of exercise: endurance, strength, balance, and flexibility.
  9. Stay safe during exercise.

Check out our events calendar for the latest Active Adult events!

Work out from home with YMCA360: Your Y Experience Everywhere

Did you know YMCA of Coastal Carolina members can access YMCA360 for free?

What is YMCA360?

This Video on Demand and Live Streaming service brings the Y experience seamlessly to mobile devices, TVs, streaming devices and the web, and will be included free with every YMCA membership.  

YMCA360 is free for members!

YMCA360 is free for members. Members access it using the email address in our Member database.

With YMCA360, pursuing a healthier lifestyle is possible anytime and anywhere. Members will be able to view and participate in hundreds of group exercise classes, youth sports training, well-being classes, cooking classes, remotely connect with personal trainers, view daily live fitness classes and so much more. 24 hours a day, 7 days a week, 365 days a year.   

YMCA360 Digital Membership

For those who prefer to workout from home, we offer a digital membership for $75/year!

How to Login

Please take a moment to log in, explore this resource, and enjoy working out from home!

  • Visit www.ymca360.org and select “Login or Sign Up” 
  • Enter your zip code 
  • Select your YMCA branch 
  • Enter your email address (members, use your email that is currently in the YMCA member database)
  • First time logging in? Enter the six-digit authentication code that was sent to your email address 
  • You can now access ymca360.org

You may be eligible for a YMCA membership with a qualifying Medicare Advantage Plan! Here are the details.

At the Y, there are no strangers – only friends you haven’t met yet. While you improve your health and mobility through our fitness programs, you’ll also make new friends and find opportunities to strengthen the social fabric of your community.

The YMCA of Coastal Carolina partners with insurance companies to provide memberships

Seniors are a significant and valued part of our YMCA of Coastal Carolina community. Most Medicare Advantage and some Medicare Supplement Plans, also known as Medigap, include access to gym memberships. We have partnered with several programs to offer memberships at no cost to the individual with a qualifying plan. The insurance company pays a portion, and our Y subsidizes the other portion in order to ensure all have access to improve their health.

While each program operates differently, all offer multiple fitness options including access to gyms and at-home workouts at no cost to members. 

Medicare Plans we accept

We accept the following Medicare plans:

  • Silver and Fit
  • Renew Active
  • Fiton Health

Ask your insurance provider for more details.

Join the Y!

Join the Y for fitness, fun, and community! Check with your insurance provider today to see if you qualify for membership through Medicare Advantage. Your journey to a healthier you starts here!

  • Check with your insurance provider about the three plans we accept.
  • Visit the Y. We have three convenience locations:
    • Claire Chapin Epps Family YMCA in Myrtle Beach, SC
    • Tidelands Health Pawleys Family YMCA in Pawleys Island, SC
    • Tidelands Health Georgetown Family YMCA in Georgetown, SC
  • If you are eligible, bring a photo ID and your insurance documents (new Health Card, eligibility letter, Photo ID, etc.) The process is easy!

If your plan is not covered, we would love for you to be a member. We have a financial assistance program to make sure all have access to the Y.

Renew Your Membership: Current Medicare Fitness Members

REMINDER : Starting January 1, 2024, Coastal Carolina YMCA will need to verify/update your Medicare Fitness eligibility for 2024. To update your information, please bring all necessary documents  (new Health Card, eligibility letter, Photo ID, etc.). 

This process will take about 10-15 minutes. Thank you for your cooperation!    

Healthy Habits, Month 1: Get Started

Have you ever had a habit that you just can’t shake? Or had a habit that you want to instill in your life, but it never catches on? One great way to be mindful of the habits you keep is journaling. The health and wellness realm is made up of exercise, nutrition, sleep, water intake, and relaxation/mediation time. Tracking each of these categories will aid in creating healthy habits, as well as getting rid of unhealthy ones. 

That’s why we created our #HealthyHabits planner and tracker! Each month, we will be posting a new to do list and tracker for you to use to create your healthy habits in 2024!

Download the Healthy Habits Tracker + Planner for January

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January To Do List: A plan to help you get 1% better every day with simple tips to start slow and remain consistent.

Make a Plan: When you write down a goal and schedule when you’re going to complete it, you’re much more likely to commit to it. Get into the habit of scheduling when you plan to workout, create a healthy meal plan so you don’t make last-minute unhealthy choices, sleep more, and drink more water.

Track your progress: check off your successes! You don’t know need to do it all at once. Start small. Focus on checking just one healthy habit each day, and add more healthy habits goals each week.

Get into the habit of tracking your progress

Get into the habit of writing down your daily habits using our tracker. Even if you didn’t hit your goals, it’s motivating to get into the practice of journaling.  

A habit journal is a way to visualize your goals, whether they be daily or weekly. Having a list of tasks each day to complete serves as both a visual aid and motivation. Habits take roughly 90 days to form, so it is important to remember that you won’t be perfect! When life feels chaotic, logging any habit can give you a sense of control. 

Before altering your habits, it is important to understand why you have the routine you do. The CDC says that reflecting is one important way to keep your eating and exercise habits consistent.

“The benefits of regular exercise are proven. It can do wonders for your overall health,” said Dr. James Turek, a family medicine physician at Tidelands Health. 

In order to create healthy habits, journaling is known to help!  

Find the time: Set goals + create a schedule

When you write down a goal and schedule when you’re going to complete it, you’re much more likely to commit to it. Get into the habit of scheduling when you plan to workout, create a healthy meal plan so you don’t make last-minute unhealthy choices, sleep more, and drink more water.

Attend our Tidelands Tuesday Talk: Learn simple ways to eat right and exercise more 

  • What:Tidelands Health Registered Dietitian, Hope Brinkman, will share simple ways to eat healthier. Angie Hill, Senior Health and Wellness Director at the Tidelands Health Pawleys Family YMCA, will help you move more. 
  • Cost: Free to everyone (but must register online)
  • Date and Time: January 9th at 12:30 pm 
  • Location: Tidelands Health Pawleys Family YMCA 
  • Sign up: Healthy Living Programs – YMCA of Coastal Carolina (coastalcarolinaymca.org)

Download the January Healthy Habits Tracker + Planner

Get 1% Better Every Day in 2024!

Happy Holidays, YMCA community!  

Are you looking forward to the New Year? 2024 is almost here! This year, the YMCA of Coastal Carolina and Tidelands Health will help you get 1% better every day in 2024 by creating consistent healthy habits.

What is it?

The Healthy Habits program includes 12 monthly goals that can help you be the best version of yourself and a Healthy Habits tracker to help you stay on track!

Each month, we’ll publish a new planner and tracker with the monthly goal for you to follow.

Get a 1% Better Every Day T-Shirt

The first 100 members who visit their Y on Jan. 1 will receive a t-shirt! 

January Healthy Habits Tracker + Planner

For the month of January, simply track your progress every day. Start small: focus on checking off one or two healthy habits each day. Just get 1% better every day!

Read more: Healthy Habits, Month 1: Get Started

Download the tracker + planner:

New! Sign up for a Healthy Habits Coach!

To help you become 1% better every day, we are offering the Healthy Habits Coaching program.  The Healthy Habits Coaching program will add accountability and educate you on how to stay healthy. The Healthy Habits Coaching program will give you 4 sessions with a health coach.  The health coach will guide you through a workout and meet with you monthly to assist in accountability, answer questions and progress you through your exercise program. Get pricing information + register here

Workout with YMCA360

All YMCA of Coastal Carolina members also have access to YMCA 360 to work out anywhere! This exclusive program provides educational videos on all aspects of healthy living. When you join the Y, our monthly emails are guaranteed to keep you motivated and in touch with your goals.   

New this year: we are offering a YMCA360 digital membership for those who want to work out from home.

Join the Y

Don’t miss out on this opportunity to be 1% Better Every Day!

  • NEW! You can work out from home with our new digital membership, YMCA360!
  • Become a YMCA of Coastal Carolina Member (all memberships include access to YMCA360)

Updated Hours Today

We hope you and your family stayed safe during the storm. We will resume normal operations at all three YMCA of Coastal Carolina center locations at 11 a.m. today. 

  • Thursday, August 31: All three center locations will reopen at 11 a.m.
  • Friday, September 1: All three center locations will be open during normal hours.
 24-hour access will be unavailable to Tidelands Health Georgetown Family YMCA during the times the center is closed but will resume as normal tonight.