Category: Healthy Living

Week 5 #HealthyHabits Challenge: Tell yourself everyday: be patient

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Week 5 Challenge: Tell yourself everyday: be patient. Many people tend to lose motivation after four weeks.   Creating healthy habits takes consistency and time. Remind yourself you won’t see results immediately! 

Keep going, even if you aren’t seeing results yet.

Our fitness staff is here to help.

Studies have repeatedly shown that regular exercise is crucial to heart health. 

Special offer for #HealthyHabits participants: Sign up for a #HealthyHabits Fitness Plan Appointment.

We are offering a #HealthyHabits Fitness Plan for participants of the #HealthyHabits challenge! Make an appointment at the front desk to meet with one of our exercise physiologists, who will work with you to create a fitness plan using the equipment in the fitness center. We can show you how to use the equipment, and create a sheet with a plan for you to follow to reach your health goals this year. 

Haven’t signed up yet? It’s not too late to join in the #healthyhabits challenge fun!

Week 4 #HealthyHabits Challenge: Get a workout buddy or accountability partner

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This week, we challenge you to get a workout buddy or accountability partner.


Working out with a friend is a great way to keep you invested in fitness. A buddy can help motivate you and hold you accountable. It’s easy to try new fitness activities when there’s a friend there with you!


Workout with a friend at the Y. As a member, you can bring a friend to work out with you at the Y! They will get to try out the Y for 3 free visits, and hopefully join you as a member. (They need to bring their photo ID to register as a guest.)


Walk with a friend. Make plans to catch up in person or on the phone while you’re moving.
Studies have repeatedly shown that regular exercise is crucial to heart health.


“Physical activity doesn’t have to be complicated or expensive. Brisk walking, for example, is a great way to get the activity your heart needs to be healthy,” said Julie Pope, director of heart and vascular services at Tidelands Health.


Have fun working out with a friend this week!

 

It’s not too late to sign up! Join the #healthyhabits challenge for weekly prizes + special offers!

Week 3 #HealthyHabitsChallenge: Create a plan for the week

Posted on Updated on by Hatton Gravely

This week, we challenge you to create a plan for the week.

Many doctors recommend at least 150 minutes of moderate exercise per week. If you exercise at least 30 minutes per day for 5 days, you can help prevent diseases as well as increase your cardiovascular health. Not only does exercise help with physical health, but  it can reduce your stress levels and improve your mood as well!   

Here are some tips to make sure you fit in 150 minutes of activity this week:

  • Make workout appointments with yourself to schedule your workouts. 
  • Add them to your calendar!
  • Pack your bags the night before so you’re ready. 

“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. 

Creating a schedule for the week will help you identify the times that you can work in working out.

Week 2 #HealthyHabits Challenge: Keep a Food Journal

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Keep a Food Journal 

Our Week 2 #HealthyHabits Challenge is to keep a food journal. Write down what you eat throughout the day.

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 habits consistent. In order to get to the bottom of your nutrition, journaling is known to help!  

The CDC recommends writing down  

  • The food you eat  
  • When you eat  
  • What you were feeling when you ate it 

Some addition features you could keep in a food log might be 

  • Who you ate with  
  • Where you were eating 
  • How much you are eating 

When you see constant unhealthy trends in writing, it can be a good wake-up call. Understanding why you have a bad habit can ultimately make it easier to prevent it in the future. 

“Tracking your daily food intake is essential with keeping your diet in check,” explains Tricia Harrison, the Health and Wellness Director at the Claire Chapin Eps Family YMCA. She states that to avoid random snacking, “it is important to keep track of everything that goes in your mouth throughout the day.” Not only will this help you accurately track calories, but it can bring awareness to the unnecessary foods you are consuming. Remember those little things that add up! 

Unfortunately, nutrition and exercise can be the hardest things to track. When it comes to a nutrition log, tracking your calorie intake and macronutrients are most important. Macronutrients are the nutrients your body needs in large portions to keep you healthy. These are your proteins, fats, and carbohydrates. The CDC recommends your diet to be made up of 

  • 45-48% carbohydrates 
  • 15-16% proteins 
  • 35-36% fats 

Since tracking these factors on your own is difficult, there are many apps that make it easy! Mrs. Harrison recommends the apps Weight Watchers and My Fitness Pal. However, if you have a Fitbit or Apple Watch, their fitness and nutritional tracking might be more accurate towards your body. 

Keeping a log of your daily food is a great way to see what healthy or unhealthy trends you might be following.

Habits do not change overnight! Instilling healthy habits into your lifestyle takes hard work and daily changes. Recognizing your habits, setting goals, and enacting them are the steps to a healthier lifestyle! 

Tidelands Health Pawleys Family YMCA offers Clinical Exercise Programs

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Why do you need a Clinical Exercise Program? 

Studies show that there is a high correlation between sedentary behavior and an increase in cardiovascular disease and type 2 diabetes.  Sedentary behavior has also shown to increase obesity and cancer risk.   According to the American College of Sports Medicine (ACSM), physical activity decreases the chances of developing cardiovascular disease, type 2 diabetes, and other health problems.  Improvements can be made by incorporating as little a 30 minutes per day of cardiovascular exercise.  

About the Y’s Clinical Exercise Program

The YMCA’s clinical exercise programs are a clinically supervised fitness program designed for men and women who need to incorporate physical activity into their lives.  All clinical training programs are administered by a degreed and specifically trained Exercise Physiologist. Exercise not only helps with medical conditions, but it also helps increase quality of life.  

Whether you have joint issues, hypertension, cancer, or you are just deconditioned, we can help you! 

What you get! 

A 30-minute complimentary assessment with your exercise physiologist.  Your exercise physiologist will take your baseline measurements, which include blood pressure, body weight and body fat percentage.  Your exercise physiologist will also conduct fitness testing baselines and discuss your medical history and goals. This information will be shared with your physician.   

After your initial assessment, your exercise physiologist will create a program tailored to your needs and goals. 

Clinical Exercise Programs 

Clinical Exercise Training  

A 12-week program that includes a membership to the YMCA and 12-weekly, 30 one on one program visits.  Your physician will receive initial measurements as well as mid-way and upon completion of the program.  

Cost: $250 

Clinical Conditioning  

Clinical conditioning is an option for individuals who want to exercise in a supervised group setting.  Clinical conditioning is offered 3x’s per week and your exercise will be monitored by a trained exercise physiologist.   

Cost: $25.00/month (must be a YMCA member to take advantage of this program) 

Contact Michelle Dowd for more information and to register for the program.

#HealthyHabits Challenge Week 1: Track Your Progress Every Day.

Posted on Updated on by Hatton Gravely

Each week, we are sending all of our #HealthyHabits Challenge participants an email with a new weekly challenge. (None are impossible, we promise!) You’ll get an extra 10 points for completing our weekly challenges! If you have not joined the challenge, go ahead and sign up!

Our week 1 challenge to you is simple: just get into the habit of tracking your progress everyday using our #HealthyHabits tracker! You can download it from our website, or you can pick up a printed copy at the front desk.

#HealthyHabitsTrackerDownload

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 challenge and tracker! 

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!  

23 Reasons to Be a YMCA Member in 2023 

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The Y HELPS YOU LIVE A HEALTHIER LIFE. 

  1. Our new #HealthyHabits Challenge will launch on January 2nd to help you reach all your health and wellness goals! It’s free for members to participate.
  2. When you’re a member, all fitness classes are included! 
  3. We’ll watch your kids in Child Watch while you work out.  
  4. You’re not roped into a long-term contract! You can cancel your membership anytime with 30 days notice. 
  5. Our health and wellness staff are always in our fitness room to answer your questions and keep everyone safe! 
  6. We have up-to-date equipment that is replaced regularly so our members always have the best equipment. 
  7. For those with tricky schedules, the Tidelands Health Georgetown Family YMCA members can have 24/7 access to the wellnesses center and group fitness room. 
  8. The Y has in-house personal training packages with certified trainers to ensure you reach your 2023 goals. 
  9. When becoming a member for the YMCA of Coastal Carolina, you have the option to become a member at all three branches! We offer membership for ALL and provide financial assistance for those who need it.
  10. Your Y membership will include the online fitness streaming app, YMCA360, for FREE in 2023! 
  11. You can swim year-round! Lap lanes are available to reserve every day at all three YMCA locations. 

THE Y GIVES BACK TO THE COMMUNITY. 

  1. We provide financial assistance to families to be able to join the Y and participate in our programs. 
  2. The Y taught 1,554 children life-saving Safety Around Water skills in 2022. 
  3. We offer memberships and childcare services to eligible military families and personnel.  
  4. With our partnership with Tidelands Health, we will be hosting more health and wellness programs at all three YMCA locations in 2023! 

THE Y PROVIDES QUALITY AND SAFE CARE FOR CHILDREN. 

  1. All YMCA employees undergo extensive trainings, background checks, certifications to ensure the safety of our members. 
  2. Kids learn and have fun! Our programs are a mix of academic support and play. 
  3. Our After School program works to strengthen interpersonal and social skills of young people. 
  4. In 2023, we will be expanding our Jumpstart Preschool program, which offers half-day childcare Monday – Friday to include extra “lunch bunch” hours on Tuesdays and Thursdays.
  5. We offer an incredible summer camp to keep children involved in academics, build friendships, enjoy physical activities, and explore their talents. 
  6. We are partnering with a new program in 2023 for Afterschool called BellXcel. BellXcel gives children access to updated data-based curriculums that continue their academics in and out of the classroom.   
  7. In 2022, 1,517 kids participated in YMCA youth sports that help shape their physical, mental, and social abilities. 
  8. The Y will be hosting Healthy Kids Day on April 29th, 2023, at all three locations!

Join the Y Today!

Membership Rates + Information

Sign up for the #HealthyHabits Challenge

The 2023 #HealthyHabits Challenge Kicks off January 2nd. Sign Up Today!

Posted on Updated on by Hatton Gravely

We’ve all been there: New Year, New You, New Year’s Resolutions. It’s no secret that resolutions tend to get broken. The Y is here to help you reach your goals this year! We designed a challenge to help you develop simple daily healthy habits this year. Small habits add up to big results!

Move more.

Drink more water.

Get more sleep.

Eat healthy meals.

Our Health and Wellness team created the 90 Day #HealthyHabits Challenge for anyone to join. Whatever your health goals may be – losing weight, having more energy, reducing your risk for chronic diseases like diabetes and heart disease – creating healthier habits will help you achieve those goals.

Join the #HealthyHabits 90 Day Challenge

Each week, you’ll track healthy habits using our free tracker. Turn in your points every week to be eligible for our weekly drawings!

  • Register for the #HealthyHabits Challenge
  • If you are not a member of the Y, join today! We have three branches located in Myrtle Beach, Pawleys Island, and Georgetown. We provide financial assistance so anyone in our community can enjoy all the benefits and amenities the Y has to offer.
  • Download the #HealthyHabits tracker or pick up a printed copy at the Y
  • The challenge will run from January 2 – April 1, 2023
  • Pick up your #HealthyHabits t-shirt on January 2nd at your Y (while supplies last!)
  • Check your email for our weekly challenges!
  • Each week, turn in your tracker at the front desk to be eligible for prizes. We’ll draw a winner from participants who submit their points!
  • Any YMCA of Coastal Carolina member who submits their points every week for all 13 weeks will receive a $50 program credit to be used on any of our programs such as swim lessons, youth sports, Personal Training, and more. (Program credits can only be used on programs, not dues.)

Weekly Prizes

Each week, any of our participants who turn in their weekly tracker will be entered to win a $50 Lowes Foods gift card!

Healthy Habits Tracker

#HealthyHabitsTrackerDownload

“The YMCA’s healthy challenge is a brilliant way to help turn a generalized “get healthy” New Year’s resolution into a concrete plan of action that will track progress and actually lead to results,” said Dr. Sean Nguyen, family medicine physician at Tidelands Health Medical Park at The Market Common in Myrtle Beach. He continued, “Often, resolutions are doomed from the moment they are made because there’s no plan with specific goals or a system for steady accountability. The YMCA of Coastal Carolina’s healthy habits challenge can provide that crucial guidance and simple tracking system to help participants achieve their health goals and start to live better lives through better health.”

Join the #HealthyHabits Challenge

Each week, you’ll receive weekly #HealthyHabits challenge emails to keep you motivated!

Register

December #HealthyHabits Challenge: 8 Tips for a Healthy Holiday Season

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Happy December and Happy Holidays to the YMCA of Coastal Carolina community! With the start of December comes the beginning of the holiday season. Although these holidays bring together family and friends for fun celebrations, it is such a hard time to stay healthy. Holiday parties with an endless buffet of baked goods and sweet treats can be tempting. To keep yourself in line during the long holiday season, here are a few tips that might help!  

  1. Drink water.  
  1. Eat homemade, not processed goods. When you eat homemade foods, you are more likely to avoid extra calories.  
  1. Don’t try to avoid sweets, just eat in moderation. Restricting can lead to binging. You can indulge in one meal, just not every meal!  
  1. Take walks after meals.  
  1. Stick to a consistent sleep schedule / consistent schedule in general.  
  1. Focus on the fun in holiday activities, not the food. For example, making gingerbread houses does not necessarily mean you have to eat gingerbread toppings.  
  1. Don’t couch it. Try to stay on your feet as much as possible.  
  1. Eat a healthy breakfast! When you start your day off with a protein and fiber-filled breakfast (eggs) as opposed to a carb-loaded one (pancakes), you are more likely to follow that trend the rest of the day.  

Happy Healthy Holidays!

Tidelands Health Pawleys Family YMCA Grand Opening Week Activities

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Join us October 1 – 7 for a week of fun Grand Opening Week activities at the Tidelands Health Pawleys Family YMCA.  

Join the Y

Members joining October 1-7 pay NO ENROLLMENT FEE! Be sure to tell your friends!

Grand Opening Week Activities

Please stop by the front desk to Spin for a Special Gift!

  • Jump Into Shape with Childwatch! For each visit, enter a drawing to win a 30-minute massage or mini facial.
  • Test your “YMCA” knowledge: During each aerobics class, both land and water, be the first to answer the Y Trivia Question correctly and win a prize. 

Saturday

  • Healthy snacks all day: Information tables and tours available.

Sunday

  • Healthy snacks all day: Information tables and tours available.

Monday

  • Poker Walk: Find a partner, walk 5 laps on the track, draw a card for each lap, best hand wins. This event is available all day from the fitness staff.
  • Half court shoot out! Winners receive a free month membership. Must be witnessed by a staff member.

Tuesday

  • Flip for our Members: Join us for a special pancake breakfast (6-9 a.m.) 
  • Scavenger Hunt: Find the Y’s hidden throughout the facility and redeem for a special prize at the front desk.

Wednesday

  • Fill the Floor: Be on the fitness floor at 11:45 a.m. for a special event and be entered in a drawing for a 30-minute thera-massage session.

Thursday

  • From the Day Spa: Chair Massages and Hand Paraffin available from 9 – 10 a.m.

Friday

  • Body Pump Release Party 9:30 to 10:30 a.m.
  • Dancing in the Dark All land classes, glow sticks provided!
  • Special Splash Classes All aquatics classes will include a surprise activity!

Updated Hours for January 23 - 25, 2025

 

Due to the winter snow and potential weather conditions overnight, in order to keep our members and staff safe, all YMCA of Coastal Carolina center locations will close remained closed on Thursday and open limited hours on Friday. Saturday will resume normal operating hours.

  • Thursday, January 23, 2025: All YMCA of Coastal Carolina centers will remain closed. (This includes 24 hour access at the Tidelands Health Georgetown Family YMCA.) 
  • Friday, January 24, 2025: Centers will be open from 9 a.m. until 4 p.m.  Please note services may be limited during this time.
  • Saturday, January 25, 2025: All YMCA of Coastal Carolina centers will resume normal operating hours.

Please stay safe and check our website for updates.Thank you for understanding as we weather the winter storm. We hope you and your family stay safe and warm!

 

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.