Tag: #healthyhabits challenge

Week 13 #HealthyHabits Challenge: Celebrate and Keep Going!

Posted on Updated on by Hatton Gravely

Our Week 13 Challenge is: Celebrate and keep going!!! You did it! You’ve completed your 90 day challenge and that is a reason for celebration.

It takes 90 days to build a habit.

You can keep going!

Prepare for roadblocks. Don’t let the roadblocks detour you. One thing – skipping a workout, overindulging in dinner – isn’t going to ruin your healthy habits. It’s all about balance and making better choices, consistently. 

Create your next plan. 

Reflect on what worked, what didn’t. create your plan for the next 90 days. 

Sign up for an event (5k) etc.  

Keep going! 

Week 12 #HealthyHabits Challenge: Walk 10,000 steps every day.

Posted on Updated on by Hatton Gravely

Our Week 12 Challenge is: Walk 10,000 steps every day.  

The CDC recommends at least 10,000 steps per day.

Dr. Gerald Harmon, vice president of medical affairs at Tidelands Health, says moderate and low-impact exercise such as walking, biking or swimming for about 20 minutes three time a week is all that’s needed to achieve valuable health benefits.  

“Walking is such great exercise,” he says. “You move your arms and legs and you work your lungs every time you take in a breath.” 

Ideas to add steps to your day

  • Take a walk after meals. Walking after each meal is a great way to burn calories while aiding in digestion. Taking short walks after your meal can help get in your steps for the day, as well as help lower your blood sugar levels. Start incorporating 5-minute walking after each meal this and see how you feel! 
  • Take a work walk. Rather than sit while you have a meeting, make it a walking meeting! Walk in person or on the phone with a coworker to be productive while you’re getting the healthy benefits of walking! 
  • Take short 5 and 10 minute walking breaks throughout the day. Get up! Get moving! You don’t have to move for 30 minutes all at the same time – research shows incremental movement throughout the day gives you the same health benefits.

 

Have a healthy week! 

Week 11 #HealthyHabits Challenge: Stretch for 15 minutes each day.

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Week 11 Challenge:
Stretch for 15 minutes each day.

 

Hey there YMCA community! 

Stretching before exercise was once considered an inherent part of any good exercise routine.


But these days, that’s considered old-school thinking. Instead, health experts say it is best to stretch every day, whether or not you plan to work out.


Stretching is vitally important to help you move with ease as you age. Failing to stretch regularly can compromise flexibility, which can affect quality of life later on or result in injury during strenuous activity and exercise. 

The American College of Sports Medicine recommends stretching at least 2-3 times per week. However, adding just 15 minutes of stretching each day can improve flexibility, posture, and relaxation.

Have a healthy week! 

Week 10 #HealthyHabits Challenge: Focus on serving sizes.

Posted on by Hatton Gravely

Hey there YMCA community! 

This week’s #healthyhabits challenge is: Focus on serving sizes. Read the labels. Fill up on heart-healthy foods first.

“The goal is to eat more fruits, vegetables, whole grains and healthy proteins,” says Jamie Kandora, clinical nutrition manager at Tidelands Health. “Limit your intake of processed foods and reduce your consumption of foods with added sugars and saturated fats, which have been shown to increase the risk of cardiovascular and other disease.” 

Focus on small changes. Limit the opportunities to cheat on your healthy habit goals. Make a meal plan to be prepared to avoid setbacks. 

Have a healthy week! 

Week 9 #HealthyHabits Challenge: Bring your water bottle with you everywhere

Posted on Updated on by Hatton Gravely

This week‘s #healthyhabits challenge is: Bring your water bottle with you everywhere. If it’s available, you’ll drink more water. 

Water is a key ingredient to keeping your body healthy. Drinking enough water can aid in  digestion, regulate body temperature, and keep your body running smoothly. To help increase your water intake, the CDC suggests carrying a water bottle with you or replacing sugary drinks with water.

Week 8 #HealthyHabits Challenge: Cook 5 Dinners at Home this Week.

Posted on Updated on by Hatton Gravely

Hey there YMCA community! We hope you have been enjoying all of our Healthy Habit tips and challenges. Our new #HealthyHabits challenge we have for you is to try Cooking at Home! We all know that having a consistently healthy diet is important, but why? The CDC states that keeping to a healthy diet can boost your immunity, maintain your weight, and even help you live longer.  

One of the best ways to ensure you are getting a balanced diet is by cooking at home. When you eat out at a restaurant, there are always added ingredients and calories that you have no control of. When you cook for yourself, you know exactly what you are consuming! When you cook at home you are reducing the amount of 

  • Fat 
  • Salt 
  • Processed foods 
  • Deep frying 

This month, we challenge you to cook at home. Although cooking can seem like a huge task, it can be as simple or complex as you make it! Here are a few tips and tricks to help you take control of your diet at home! 

  1. Plan your meals. Make sure you have a game plan for the week when you go grocery shopping since cooking on a whim can be very difficult. It can be frustrating when you don’t have the proper ingredients prepared! Preparing some dishes can be time consuming, so planning out recipes according to your schedule can be super helpful! 
  1. Start fresh. Home cooked meals start with you! Making healthy decisions at the grocery store translates to making healthy decisions when cooking. When shopping, make sure you are buying fresh fruit and meats and avoiding processed goods or pre-made frozen meals. 
  1. Cook nonstick. Using nonstick cooking equipment can reduce the need for cooking with oil. If you do need something to cook with, try liquids like wine or juices instead of butter and oil. This can help reduce your fat intake as well as calories per meal.  
  1. Add herbs. Although salt is a quick fix for spicing up a meal, sodium is not always good for you. Too much salt in your diet can lead to conditions like heart disease or high blood pressure. To avoid use of salt, add dried herbs instead for flavor.  
  1. Stock with staples. Cooking can create incredibly unique dishes. However, many dishes start with similar ingredients. Staple ingredients can be used in many recipes and help you create basic healthy dishes. Healthline recommends these 15 staple items to always have in your kitchen: https://www.healthline.com/nutrition/healthy-staples#The-bottom-line 
  1. Try a new cookbook. Yes, we need food to eat. But cooking is an exciting opportunity to try new things as well as experiment with old recipes! Trying out new recipes is a great way to introduce new foods into your diet. Although there are plenty of online recipes out there, here are a few healthy recipes that take under 20 minutes! https://www.eatingwell.com/gallery/13723/20-healthy-meals-you-can-make-in-20-minutes/  
  1. Eat your vegetables. Did you know that it is recommended that vegetables take up 50% of your plate? Vegetables provide great sources of nutrients and fiber and can reduce the risk of heart disease and cancer. However, no one vegetable can provide all your needed nutrients, so it is super important to mix up the vegetables you are eating. Try to base your meals off a vegetable (ex: make noodles out of squash for spaghetti night or make a colorful salad the base for your protein). 
  1. Prioritize protein. Protein is vital in growing, development, and keeping your bones and muscles healthy. It also can help energy and satisfaction after meals last longer. Although protein is traditionally thought of when it comes to meat, you can also find large amounts of protein in seafood, beans, tofu, and nuts! There are plenty of ways to prepare your meals with protein! 

Remember that it is easier to gradually change your diet. Change does not happen overnight! By altering your dietary habits little by little, you will ease yourself into a healthier lifestyle. Hopefully with the help of this challenge, you can find new ways to prepare your at-home meals that are both delicious and healthy! 

Week 7 #HealthyHabits Challenge: Sleep for 8 hours 3 nights in a row (or more!)

Posted on by Hatton Gravely

Week 7 #HealthyHabits Challenge: Sleep for 8 hours 3 nights in a row (or more!)

This week, your challenge is to sleep! According to the CDC, having a proper sleep schedule can reduce stress, improve concentration, help you maintain a healthy weight, and can even reduce your risk of sickness and heart disease! 

Tidelands Health family medicine physician Dr. Mark Owolabi, who practices at Tidelands Health Family Medicine at Holmestown Road in Myrtle Beach and is a faculty member at the Tidelands Health MUSC Family Medicine Residency Program, said a good night’s sleep is a vital part of maintaining good physical and mental health. 

“There are a lot of studies that show that a lack of sleep increases accidents on the job and on the road,” Owolabi says. “Poor sleep is associated with weight gain and can precede mental health issues such as depression.” 

Any fitness goal requires having a consistent and adequate sleep schedule. This week, work on developing good sleeping habits!  

Week 6 #HealthyHabits Challenge: Try a new cardio exercise

Posted on Updated on by Hatton Gravely

Cardio is very important for your overall health. While it strengthens your bones and muscles, cardio also improves your cardiovascular health and reduces your chances of certain diseases. However, switching up your cardio routine can give certain muscles a break while effectively burning calories. There are plenty of new cardio machines you can try! 

This week is the perfect time to switch up your routine! Trying new things is exciting and fitness classes are the perfect place to start. No matter the skill level, group exercise classes push you to move your body in fun ways. Some classes you might like more than others, but the only way to find out is to try one! 

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

Posted on by Hatton Gravely

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

Posted on by Hatton Gravely

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!

REMINDER: All 3 YMCA of Coastal Carolina center locations will be closed for a staff training on Sunday, April 21, 2024.

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.