Try all of these flavorful powerhouses to achieve heart-wise eating habits. These foods help to prevent heart disease, stroke, high blood pressure, and high blood sugar. Many of the compounds in these foods are great immune boosting and cancer fighting agents as well!

Fresh Herbs
Fresh herbs make many other foods heart-healthy when they replace salt, fat, and cholesterol. Rosemary, sage, oregano, and thyme contain antioxidants.

Black Beans
Black beans are packed with heart-healthy nutrients including folate, antioxidants, magnesium (for lowering blood pressure), and fiber — which helps control both cholesterol and blood sugar levels.
Tip: Canned black beans are quick additions to soups and salads. Rinse to remove extra sodium.

Red Wine and Resveratrol
If you drink alcohol, a little red wine may be a heart-healthy choice. Resveratrol and catechins, two antioxidants in red wine, may protect artery walls. Alcohol can also boost HDL, the “good” cholesterol.
Tip: Don’t exceed one drink a day for women; one to two drinks for men. Consuming too much alcohol can hurt the heart and increase your risk for certain types of cancer. Alcohol may cause problems for people taking aspirin and other medications, so check with your doctor first.

Fish for Omega-3s
Salmon: A top food for heart health, it’s rich in the omega-3s EPA and DHA. Omega-3s lower risk of rhythm disorders, which can lead to sudden cardiac death. Salmon also lowers blood triglycerides and reduces inflammation. The American Heart Association recommends two servings of salmon or other oily fish a week. Tuna is also a good source of heart-healthy omega-3s. It generally costs less than salmon. Albacore (white tuna) contains more omega-3s than other tuna varieties. Reel in these other sources of omega-3s, too: mackerel, herring, lake trout, sardines, and anchovies.
Tip: Grill tuna steak with dill and lemon; choose tuna packed in water, not oil. Bake fish in foil with herbs and veggies.

Almonds
Almonds are full of vitamin E, fiber, plant sterols, and heart healthy fats. Almonds may help lower LDL cholesterol and reduce the risk of diabetes.
Tip: Slivered almonds go well with vegetables, fish, chicken, salads, and even desserts. Toast to enhance almonds’ creamy, mild flavor.

Extra Virgin Olive Oil
This oil, made from the first press of olives, is especially rich in heart-healthy antioxidants called polyphenols which may help protect blood vessels. It also contains healthy monounsaturated fats. When olive oil replaces saturated fat (like butter), it can help lower cholesterol levels.
Tip: Use for salads, on cooked veggies, with bread. You may sauté with this oil as well but there is a deterioration of taste when heated above 350 degrees because certain compounds in the oil get burned. A more refined olive oil may work better if cooking at high temperatures.

Walnuts
A small handful of walnuts (1.5 ounces) a day may lower your cholesterol and reduce inflammation in the arteries of the heart. Walnuts are packed with omega-3s,
monounsaturated fats, and fiber. The benefits come when walnuts replace less healthful fats in your diet and when they don’t increase your total calorie count for the day.
Tip: Great as a topping for salads, yogurt, and oatmeal. Try sautéing them in olive oil and tossing with whole grain pasta and vegetables for an alternative to the usual tomato sauce.

Edamame
These green soybeans are moving beyond Japanese restaurants, where they’re a tasty appetizer. They’re packed with soy protein, which can lower blood triglyceride levels. A half cup of edamame also has 9 grams of cholesterol-lowering fiber — equal to four slices of whole-wheat bread.
Tip: Try frozen edamame, boil, and serve warm in the pod. They also taste great in salads.

Tofu
Make more of your meals meatless by using a high quality plant protein such as soy protein. You gain all the heart-healthy minerals, fiber, and polyunsaturated fats of soy without the artery-clogging saturated fat you get from higher fat red meat selections.
Tip: Chop firm tofu, marinate, then grill or stir-fry. Add tofu to soups for an extra protein boost.

Sweet Potatoes
Sweet potatoes are a hearty, healthy substitute for white potatoes for people concerned about diabetes. With a low glycemic index, these spuds won’t cause a quick spike in blood sugar. Ample fiber, vitamin A, and lycopene add to their heart-healthy profile.
Tip: Enhance their natural sweetness with cinnamon and lime juice, instead of sugary toppings. Try topping it with a little bit of unsweetened chopped pineapple for a sweet treat.

Swiss Chard
The dark green, leafy vegetable is rich in potassium and magnesium, minerals that help control blood pressure. Fiber, vitamin A, and the antioxidants, lutein and zeaxanthin, add to the heart-healthy profile. Spinach is another good option.
Tip: Serve with grilled meats or as a bed for fish. Saute with olive oil and garlic until wilted, season with herbs and pepper and a dash of fresh squeezed lemon.

Carrots
The latest research on carrots shows these sweet, crunchy veggies may help control blood sugar levels and reduce the risk of developing diabetes. They’re also a top cholesterol fighting food, thanks to ample amounts of soluble fiber — the kind found in oats. There is the added benefit of the antioxidant beta carotene.
Tip: Sneak shredded carrots into spaghetti sauce, muffin batter, and even lean ground beef.

Barley
Try this nutty, whole grain in place of rice with dinner or simmer barley into soups and stews. The fiber in barley can help lower cholesterol levels and may lower blood glucose levels, too.
Tip: Whole grain barley is the most nutritious. Pearl barley is quick, but much of the heart healthy fiber has been removed.

Oatmeal
Oats in all forms can help your heart by lowering LDL, the bad cholesterol. A warm bowl of oatmeal fills you up for hours, fights snack attacks, and helps keep blood sugar levels stable over time — making it useful for people with diabetes, too.
Tip: Swap oats for one-third of the flour in pancakes, muffins, and baked goods. Use oats instead of bread crumbs in cooking.

Flaxseed
This shiny, honey-colored seed has three elements that are good for your heart: fiber, phytochemicals called lignans, and ALA, an omega-3 fatty acid found in plants.
Tip: Grind flaxseed into flax meal to get the most benefits. Refrigerate after opening to prevent the fats from oxidizing and getting rancid. Add it to cereal, yogurt, smoothies, and pancake batter.

Low-Fat Dairy
While low-fat dairy is most often touted for bone health, dairy products can also help control high blood pressure. Milk is high in calcium and potassium and yogurt has twice as much of 4 these important minerals. To really boost the calcium and minimize the fat, choose low-fat or non-fat varieties. Greek yogurt has even more calcium and protein than the traditional yogurts.
Tip: Use milk instead of water in instant oatmeal and hot chocolate. Have a serving of low fat yogurt with some added fresh fruit and chopped walnuts for a nutrient dense snack with calcium, potassium, fiber, protein, and omega 3 fats.

Foods Fortified With Sterols
Plants contain cholesterol fighting sterols and stanols. These plant extracts block cholesterol absorption in the gut and can lower LDL levels by 10% without affecting good cholesterol. However, it is difficult to get the cholesterol lowering benefit from just vegetable consumption alone. Look for products with these added sterols such as Benecol or Promise Active Light Margarines, soy milk, and orange juice.
Tip: Consume at least 2 grams of sterols a day.

Coffee
Coffee and tea may help protect your heart by warding off type 2 diabetes. Studies show that people who drink 3-4 cups a day may cut their risk by 25% — and even decaffeinated coffee works. Caution is due, however, for those who already have diabetes or hypertension; caffeine can complicate these conditions.
Tip: Choose black coffee, coffee with nonfat milk or a non-fat latte to limit fat and calories.

Kosher Salt
This may be worth a try for people trying to control high blood pressure. It has the same amount of sodium as table salt by weight but half the sodium of table salt by volume, thanks to its large crystals. Rather than the 2325 mg of sodium in a teaspoon of table salt, a teaspoon of Kosher salt has 1,120 milligrams of sodium.
Tip: Mix with your favorite herbs for a homemade, low-salt spice blend. Be sure to still measure carefully because it is still not considered low sodium.

Cherries
Cherries are packed with anthocyanins, an antioxidant believed to help protect blood vessels. Cherries in any form provide these heart-healthy nutrients: the larger heart-shaped sweet cherries, the sour cherries used for baking, as well as dried cherries and cherry juice.
Tip: Sprinkle dried cherries into cereal, muffin batter, green salads and wild rice.

Blueberries
The list of healthy nutrients in blueberries is extensive: anthocyanins give them their deep blue color and support heart health. Blueberries also contain ellagic acid, beta-carotene, lutein, vitamin C, folate, magnesium, potassium, and fiber.
Tip: Add fresh or dried blueberries to cereal, pancakes, or yogurt. Puree a batch for a dessert sauce or a topping for whole grain pancakes, waffles, or French toast instead of syrup.

Before you know it, the New Year will be here and it will be time to put those New Year’s resolutions into action. It is never a bad idea to try to make the upcoming year healthier than the last. However, striving towards the goal of a healthier lifestyle needs to be considered a new way of living, not a short term plan. Here are some suggestions for setting your goals, so take out your notebooks!

Step 1: Reflection: In order to make improvements, it is helpful to reflect upon the past year. Ask yourself questions such as…

1. Do you start the day with breakfast? This provides the fuel for your body to get started for the day and will prevent over consumption of calories later in the day.
2. Do you skip meals? Skipping meals leads to getting over hungry which, in turn, leads to over eating.
3. Do you succumb to portion distortion? Today’s portions are far more servings than what your body needs. If you are eating out, consider eating half and taking the other half home.
4. Do you eat your meal and then take second helpings in less than 20 minutes? It takes time for the brain to perceive the food that enters your digestive system. Give yourself at least 20 minutes before reaching for more food. This way you might realize that you are not truly hungry anymore.
5. Do you get 7-8 hours of sleep per night? Research has shown that getting 7-8 hours of sleep per night can result in less weight gain. When we don’t get enough sleep, our bodies try to compensate for lack of energy by eating more. There are also hormones involved that encourage increased food intake when you are sleep deprived.
6. Do you eat for reasons other than hunger such as loneliness, boredom, or stress? Identify whether you are eating because you are hungry or eating in response to an emotional state. If emotions are your trigger for food intake, then make a concerted effort to replace emotional eating with another activity you enjoy. Before you know it, you will have developed a more healthful habit.
7. Do you eat and then feel hungry an hour later? Fill up not out. Put protein and fiber in each meal and snack. This will provide more “staying power” to keep you satisfied longer.
8. Do you plan your meals for the week so that you are less likely to make less healthful choices? Plan ahead! If you plan some healthful meals and have a shopping list and coupons ready to go, you will actually save time and money.
9. Do you think that “eating right” means deprivation? Deprivation leads to desperation. The end result will be that you end up right back where you started. Learn how to prepare foods in a more healthful way without sacrificing flavor or time. You can often get free recipes from magazines such as eatingwell.com , cookinglight.com, cleaneatingmag.com .

Step 2: Set your goals: Now that you have identified some areas for dietary improvement, it is best to divide your goals into short-term and long-term goals. For example, a long term goal might be to lose 50 pounds. Well, that does not happen over night. A safe rate of weight loss is 1-2 pounds per week for long-term success. At short-term goal might be to try to eat breakfast each and every day if you normally head out the door without your morning nourishment. Setting short-term goals and striving to achieve them one at a time will lead to greater success with your long-term goals.

Best wishes for a happy and a healthy New Year!

A Personal Message From Your Registered Dietitian

‘Tis the season for pretty holiday decorations, hearing from long-lost friends, and shopping, shopping, shopping! Of course, it’s also the season for cookies, chocolate, appetizers, spirits, and a variety of other goodies. At one time, it was believed that each person gained an average of 5 pounds during the holidays. Luckily, that’s not true! Follow our recipe modification tips in this newsletter to help ensure that you do not gain an ounce and can still enjoy the flavors of the season. Think about past holidays. Were you surprised by how exhausted you felt after a day of gift wrapping, cleaning house, or holiday baking? Don’t reward yourself with that piece of pie just yet, though. In this issue, we’ll explore exactly how many calories you burn doing these chores, as well as how many calories you burn by participating in traditional winter sports. However you celebrate the season, we wish you much happiness and peace during the holidays.

View the Article HERE ( opens a .pdf file )

No matter what holidays you observe, they are often celebrations involving food, family, and friends. It becomes very tempting to overindulge in the holiday treats. Also, as we get busy with the holiday season, exercise routines are put on hold. If anything, this is a time for you to exercise more in order to help alleviate stress and work off some of those extra calories you may be consuming. Here are some tips to help you make it through the holidays without the extra “baggage”.

1. Do not skip meals. If you skip meals and become very hungry, you will be more likely to overindulge on the less healthful food choices.
2. Plan ahead. If you overeat at one meal, then go lighter on the next. It takes 500 extra calories per day for one week to gain one pound. One piece of pie won’t mean that you are doomed especially if you decrease you fat and calorie intake at other meals.
3. Don’t overeat because you are anticipating your New Year’s resolution to lose weight. Often people see this as their one last chance to overindulge in the “bad” foods. Rather than labeling foods as good or bad and off limits, understand that moderation is
   the key to successful long term weight loss.
4. Be aware of liquid calories. While wine may have around 100-150 calories per serving, eggnog and special coffee drinks may have 2-3 times that amount.
5. Consider some healthy substitutes in your traditional holiday fare. Using broth to sauté instead of butter will save you 104 calories per tablespoon. Substituting nonfat milk for whole milk will save you 60 calories per cup. Use egg substitute instead of eggs to save another 60 calories. If you use nonfat plain yogurt instead of cream you will save a whopping 720 calories per cup! Greek yogurt works very well because it is very rich and creamy.
6. Make sure you have a light snack before going to a party where there might be an abundance of food around. If you have a snack such as a handful of almonds, low fat yogurt, or a piece of fruit, you will not be as hungry when you arrive.
7. Fill your plate with food items like raw veggies with a little dip and boiled shrimp with cocktail sauce and go light on the more calorie laden foods.
8. Stuff the turkey, not your stomach. Use smaller plates and portions and take your time eating so that you do not overeat when you are not really hungry anymore. Fill half your plate with vegetables, ¼ of your plate with starch, and ¼ of your plate with protein.
9. Avoid mindless eating. It is not unheard of to consume 1500 calories just in mindless snacking and drinks. Consider having vegetables around to snack on or consider chewing gum or brushing your teeth to avoid this.
10. Forget the all or nothing mindset. Depriving yourself and feeling guilty is not a healthful eating strategy any time of year.

Take a look at a chart of traditional holiday foods and their calorie and fat totals per serving. Click on the items that are highlighted to get the reduced calorie recipes.

Good morning Eric,
Because of the get fit club, I now have the energy to be more active with my son and the other two toddlers I take care of. It’s more enjoyable for all of us when I’m in the action, running around, playing on the floor, being a part of playtime instead of sitting and watching it!
Because of the get fit club, I am now able to feel muscles in my legs that I haven’t felt in… ever!?!
Because of the get fit club, I have learned to be ok with being uncomfortable.
Because of the get fit club, I am motivated to reach my goals and live a healthy, active life for the rest of my life!
Thank you for all that you are doing for me and the rest of us! I feel so blessed to have this experience and you for a coach! It scares me to think of where I was only a couple months ago and how much I’ve changed! The physical change so slow and steady but inside I am rapidly becoming a different person, I am positive, confident and for the first time in years, in control! I am excited and optimistic for the future and whatever challenges come my way!
Gratefully yours,
Jo

Congratulations to all of the YMCA Get Fit Club participants. Keep the e-mails coming and pass along the success stories so Central Florida can collectively Get Healthy with the help of YMCA of Central Florida and WKMG Local 6.

These days many of us are worried about boosting our immune system to ward off cold and flu viruses. While there is no one nutrient that can magically prevent illness, the quality of your diet can certainly have an impact on your body’s ability to keep its immune system in peak condition.

While a balanced diet is your best bet, there are certain vitamins in fruits and vegetables that promote immune function. For example, vitamins A and C are great immune boosters found in high quantities in fruits and vegetables. The rich variety of colors you see in the produce department is your first clue that there are loads of not only vitamins and minerals, but nonnutrient compounds that fight disease called phytochemicals.

While often challenging, it would be ideal to try to consume 5 to 9 servings of fruits and vegetables per day with a variety of colors. That may seem like achieving the impossible, but it really isn’t when you consider the serving sizes. One typical serving of cooked vegetables is ½ cup. One cup of leafy raw vegetables is considered a serving. It is very possible to consume multiple servings at one meal.

Another nutrient to consider is lean protein such as soy, poultry, eggs, seafood, and beans. The building blocks of protein called amino acids are also building blocks for cells that boost your immune system. The way to calculate your estimated protein needs for maintaining your immune system is to take your body weight in pounds and divide that by 2.2. This gives you your weight in kilograms. Take your kilogram body weight and multiply it by .8 to 1 gram of protein. For example, a 150 man is about 68 kilograms, so his protein intake should not go below about 55-68 grams of protein per day.

Some other considerations are: to consume 1 cup of green tea per day; consider taking an age appropriate multivitamin; and consume some friendly bacteria. By friendly bacteria I mean probiotics such as yogurt that says it has “live active cultures”. These helpful bacteria may help your gastrointestinal tract resist bad bacteria and boost immune cells. Don’t forget to keep exercising. Those who exercise on a regular basis have been shown to have a boost in their immune function. Good luck on your venture to eat and exercise your way to better health!

Check out the following link to a nutrition fact sheet by the American Dietetic Association on how to eat to support the immune system and fight disease. http://www.eatright.org/ada/files/Eat_Your_Way_to_Better_Health.pdf

To eat or not to eat…that is the question. Did you know that carbohydrates are the main fuel your body needs in order to sustain a workout? We get most of our carbohydrates mainly from fruits, dairy products, and grains (bread, cereal, rice, pasta, etc.). This fuel is converted to carbohydrate in our blood called glucose (blood sugar). We also have some stored carbohydrate in our liver and muscles called glycogen. These are fuel sources we rely on in order to have endurance. We cannot store an unlimited supply of glycogen, so you need to “top off” your reserves. Below are some fuel suggestions for both before and after your workout.

Eating before exercise:
1. Fuels your muscles
2. Helps prevent low blood sugar (symptoms include dizziness, nausea, and headaches)
3. Affects energy levels during your workout

If you exercise in the morning without any breakfast you will be working out on fumes rather than fuel. It is like choosing not to put gas in your car before driving to work. There is no one choice for every individual, so you may have to experiment with what works best for you. If you are exercising later in the day, and it has been several hours since your last meal, then make sure you consider one of the snack suggestions listed at the end of the article.

Eating after exercise:
It is best to refuel your muscles 15-60 minutes after a workout. Carbohydrates and protein are an important combination to replenish energy that was depleted in your muscles, repair the muscle to prepare it for the next workout, and to decrease soreness. A good rule of thumb to follow is about 75% carbohydrate and 25% protein. If you are having a meal after a workout, then it is not necessary to consume a snack as well.

General suggestions
1. Eat a balanced diet every day. Remember food is your fuel! Maintaining healthy nutrition is very important for exercise because your muscles rely on the foods you eat daily, not just the food you consume prior to a workout. If you choose foods such as fruits and vegetables, whole grain breads, and lean proteins such as chicken, fish, tofu, etc. you will noticed a big difference in how you feel.
Food that are fried, and high in saturated fat and/or sugar will not give you maximum exercise benefits.
2. Allow enough time to digest. Give yourself 3-4 hours for a big meal (400-500 calories), 2-3 hours (200-400 calories) for a smaller meal, and 1 hour or less for a small snack (100-200 calories).
3. Avoid high fat proteins such as red meat, and full fat cheeses prior to a workout since these take longer to digest and can contribute to fatigue. Carbohydrates are the most important fuel for a workout since they provide the energy for your muscles to perform at their best.
4. Drink 16-20 ounces of water 1 -2 hours prior to your workout. This will make your workout easier and more effective. Don’t forget to hydrate during and after your workout as well.

Ideas for pre-workout and post-workout small meals/snacks:
You may choose one food from each category. The quantities will vary depending on your calorie requirements, but here are some suggestions.

Listed below are some examples of how you might combine a food from each box above:

Cereal/oatmeal and skim milk
Yogurt smoothie (1 cup vanilla yogurt, 1 small banana, ½ cup frozen berries)
Graham crackers and skim milk
Lowfat yogurt and a piece of fruit
Lowfat chocolate milk
String cheese and banana
Low fat cottage cheese and ½ English muffin
1 slice low fat cheese and 6 wheat crackers
½ peanut butter and jelly sandwich on whole wheat bread
2 fig bars and 8 oz. skim milk
1 apple with 1 tablespoon peanut butter

Have you ever wondered what the secret is to reverse aging? Efforts to combat aging date as far back as 3500 B.C. Even Alexander the Great and Ponce de Leon were in search of the Fountain of Youth. Since then, there have been numerous attempts to lure consumers towards various “antiaging” products including dietary supplements. Scientists are still working on ways to combat the effects of aging, but for now we need to take a step back and look at regions of the world where people are dying of old age, not disease.

While there is no magic fountain, there are regions of the word called Blue Zones. In these Blue Zones, there is the highest percentage of centenarians, people who live past the age of 100 years.

The Blue Zones that have been discovered thus far are Sardinia, Italy; Okinawa, Japan; Loma Linda, California; Nicoya Peninsula, Costa Rica; and Ikaria, Greece. Not only are these populations living longer, but they have 1/5 the rate of cancer and heart disease as most Americans. There are numerous factors that contribute to their longevity such as the importance of family, not smoking, moderate physical activity as part of their everyday life, social activity, and last but not least…diet.

Their diets consist of high fruit and vegetable intake, consumption of more healthful fats such as fish oils, olive oil, nuts, and seeds. They consume less saturated fat by consuming less animal protein and more plant proteins such as soy and legumes. They also consume smaller portions at meals, more whole grains, and less processed foods. Overall, their diets are higher in vitamins, minerals, and antioxidants which fight disease.
Some say that 25% of how we live is determined by our genes and 75% is dictated by our lifestyle.

So the next time you try to reach for the “quick fix” anti-aging gimmick, consider what really works, as proven by people in Loma Linda, California or other regions of the world. It has been right in front of us all along!

Check out the website called EatBetterAmerica.com for their “healthified” versions of some of your favorite recipes. They have some great vegetarian recipes too!

___________________________________________________________________________________________

CLUE #1: THE YMCA OF CENTRAL FLORIDA HAS A VERY SPECIFIC MISSION STATEMENT. YOU NEED TO FIND IT DISPLAYED IN THE FACILITY, READ IT AND RECITE IT BY MEMORY.

ANSWER #1
TO IMPROVE THE LIVES OF ALL IN CENTRAL FLORIDA, BY CONNECTING INDIVIDUALS, FAMILIES, AND COMMUNITIES WITH OPPORTUNITIES BASED ON CHRISTIAN VALUES THAT STRENGTHEN SPRIT, MIND AND BODY.

TASK #1
FITNESS CHALLENGE – 20 REPS OF ANY UPPER BODY STRENGTH MACHINE OR FREE WEIGHT EXERCISE.

___________________________________________________________________________________________

CLUE #2: THE YMCA OF CENTRAL FLORIDA HAS 5 CHARACTERS CORE VALUES THAT SERVE AS GUIDELINES FOR BOTH OUR STAFF AND MEMBERS. FIND THEM DISSPLAYED AND RECITE THEM

ANSWER #2
FAITH, HONESTY, CARING, RESPECT & RESPONSIBILITY

TASK #2
FITNESS CHALLENGE – WALK / JOG ON A TREADMILL FOR .25 MILE AS QUICKLY AND SAFELY AS YOU CAN.

___________________________________________________________________________________________

CLUE #3: THE YMCA OF CENTRAL FLORIDA HAS PROGRAMS SUCH AS PARENT-CHILD LESSONS AND SAFE START. GO TO WHERE THESE PROGRAMES TAKE PLACE. WHAT COMPANY DONATED SO THAT THE WAYNE DENSCH YMCA COULD OFFER THESE PROGRAMS?

ANSWER #3
DARDEN RESTAURANTS

TASK #3
FITNESS CHALLENGE – 20 SQUATS IN PROPER FORM.

___________________________________________________________________________________________

CLUE #4: THE YMCA OF CENTRAL FLORIDA ENSURES THAT NO ONE IS TURNED AWAY FOR THEIR INABILTY TO PAY FOR A PROGRAM OR MEMBERSHIP FEE. WHAT IS THE NAME OF THIS PROGRAM AND LOCATE THE WALL WHERE DONORS ARE RECOGNIZED.

ANSWER #4
SCHOLARSHIP

TASK #4
FITNESS CHALLENGE – FIND AN ELLIPTICAL AND STRIDE FOR 5 MINUTES AT YOUR OWN PACE.

___________________________________________________________________________________________

CLUE #5: THE YMCA OF CENTRAL FLORIDA HAS UNIFORM GROUP EXERCISE SCHEDULES POSTED IN EACH OF ITS 27 FACILITES. WHAT KIND OF CLASS IS A “YELLOW” CLASS?

ANSWER #5
CARDIO

TASK #5
FITNESS CHALLENGE- 20 STANDARD OR MODIFIED PUSH UPS IN GOOD FORM.

___________________________________________________________________________________________

CLUE #6: WHO WAS WAYNE DENSCH? FIND THE PLAQUE THAT DEDICATES THE BUILDING AND READ IT.

TASK #6
FITNESS CHALLENGE- JOG OR WALK IN PLACE FOR 1 MINUTE

___________________________________________________________________________________________

CLUE #7: CHILDREN AT THE WAYNE DENSCH YMCA LEARN MOTOR SKILLS TO ENHANCE THEIR PARTICIPATION IN SUCH SPORTS AS BASKETBALL, SOCCER, T-BALL AND FLAG FOOTBALL. WHAT IS THE NAME OF THIS SPECIFIC PROGRAM?

ANSWER #7
SMART START ACADEMY

TASK #7
FITNESS CHALLENGE – DRIBBLE A BASKETBALL AROUND THE PERIMETER OF THE COURT.

___________________________________________________________________________________________