News & Stories

See What's Happening at the Y

2019 Older Americans Month

May is Older Americans Month, and as a leading nonprofit dedicated to improving the nation’s health, the Marshalltown YMCA-YWCA offers the following tips to encourage older adults in Central Iowa live healthier lives.  

Have fun with your food. Eating healthy doesn’t have to be boring! Have fun with your fruits and vegetables by trying them fresh or frozen. Find a new recipe that uses a different source of protein or find a way to incorporate fish or beans into an old favorite. Remember as you age, it’s important to eat a variety of fruits, vegetables, whole grains, low-fat or fat-free dairy and lean meats to help your body get the necessary nutrients.       

Fill up on fiber and potassium, hold the salt. As you age, your body needs more fiber rich foods to help it stay regular. Aim for a variety of colorful foods on your plate (i.e. fruits and veggies) to keep fiber rich foods a part of your diet. Additionally, increasing potassium along with reducing sodium or salt may lower your risk of high blood pressure. Fruits, vegetables and low-fat or fat-free milk and yogurt are good sources of potassium.

Get Active. Physical activity is safe for almost everyone, and the health benefits far outweigh the risks. Regular physical activity is one of the most important things older adults can do for their health. It can prevent many of the health problems that seem to come with age (such as osteoporosis and arthritis) and reduce the risk for developing, or help manage, depression, diabetes, heart disease, stroke and certain kinds of cancers. For older adults who have chronic conditions that hinder their ability to be active on a regular basis, some physical activity is better than none, and older adults who participant in any amount of physical activity gain some health benefits.  

Tweak your routine. To get the recommended 30 minutes of daily physical activity, change your routine to 10-minute sessions throughout the day. For example, stand on one foot while brushing your teeth to increase balance, and do squats while washing dishes to increase strength. Make sure you can grab hold of something to maintain balance—safety first! To increase your cardio, take the stairs instead of the elevator or park farther from the entrance to work. When sitting in front of the TV, march during commercials or do some light stretching to break up sitting for long periods.

Get social. Socialization is an important part of aging. As we get older, it’s important to be active socially to stay healthy. Take a walk with a friend or a neighbor, join a book club or volunteer at your local pet shelter or local Y. Social interaction provides meaningful engagement, builds relationships, enhances a sense of belonging and provides opportunities for involvement—all resulting in greater bonds and a stronger sense of community. Being connected to the community keeps you healthy!

New Fitness Equipment

INVESTING IN YOU

We are excited to announce the addition of new strength training equipment suitable for all levels.  Not sure how to use it?  Our staff members are happy to help.  Sign up at the Service Desk for a free orientation session.

Highlights include: Power Squat, Rope Pull, Chin/Dip Assist, Power Pivot, and much more!

Power Squat

Location: Powerlifting Room

What’s new: Allows for a variety of foot settings and exercises.

Exercises: Power Squat (all stances), Hack Squats (all stances), Good Mornings, Over Head Pressing, Hybrid (Power Squat to Over Head Press), One Leg Squats 

Synrgy System

Location: HIIT Room

What’s new: The Rope Pull provides versatile and challenging workout; resistance increases as speed of motion increases, engaging the arms and back.

Exercises: Dips, Push-Ups, Cable Exercises, Step-Ups, Jumps, Rope Pull, Resistance Bands, TRX

PWR Play System

Location: Main Fitness Floor

What’s new: The Power Pivot allows for full range of pivot motion with barbell.   The Chin/Dip Assist allows you to effectively build muscles in your arms, shoulders and back.

Exercises: Cable Exercises, Lat Pulltown, Power Pivot, Chin/Dip Assist

Click here to watch an instructional video for the Chin/Dip Assist.

 

2019 Iowa YMCA State Swim Meet

This weekend the Marshalltown Y hosts more than 850 swimmers from YMCAs across the state, including 30 members of the Blue Wave Swim Team who qualified for the meet!

Lap Pool & Rec Pool CLOSED:

  • Saturday, March 2, All day
  • Sunday, March 3, All day

Gym CLOSED

  • Friday March 1, 7:00 P.M. –CLOSE        
  • Saturday March 2, All Day                   
  • Sunday March 3, All day

 

2019 Iowa YMCA Swimming All-Stars

Marshalltown YMCA-YWCA Blue Wave Swim Team members Lesli Waltermire and Charlie Gilbertson were chosen to the 2019 All-Star Team.

All-Star Team members are committed to YOUTH DEVELOPMENT – positive role model, HEALTHY LIVING – taking an active role in a lifelong sport and SOCIAL RESPONSIBILITY – giving back and supporting others in their community.  They have shown dedication to YMCA Swimming and great sportsmanship to all those around them. 

  

 

 

2019 Iowa YMCA Swimming All-Stars

Marshalltown YMCA-YWCA Blue Wave Swim Team members Lesli Waltermire and Charlie Gilbertson were chosen to the 2019 All-Star Team.

All-Star Team members are committed to YOUTH DEVELOPMENT – positive role model, HEALTHY LIVING – taking an active role in a lifelong sport and SOCIAL RESPONSIBILITY – giving back and supporting others in their community.  They have shown dedication to YMCA Swimming and great sportsmanship to all those around them. 

  

February is American Heart Month

American Heart Month Tips

February is American Heart Month, and as a leading community-based organization dedicated to improving the nation’s health, the Marshalltown YMCA-YWCA offers the following tips to help families in Central Iowa be heart healthy.

1. Get Physical: Being physically active every day is fun and can improve the function of your heart. Plan and schedule opportunities for active play; for example, include a brisk 10-minute trip around the block after meals or a 10-minute walking break during the day. If your family enjoys active video games, select versions that require moving the body’s large muscle groups while playing.

2. Take a Snooze: Lack of sleep can be associated with elevated cholesterol and blood pressure. Adults need at least seven, but no more than nine hours of sleep at night to aid with the prevention of heart disease. Children need 10-12 hours of sleep per night. Develop bedtime routines for the whole family to assist with falling asleep faster and staying asleep.

3. Shape Up Those Recipes: Makeover your family’s favorite recipes by reducing the amount of salt and saturated fat and substituting a lower fat food without sacrificing tastes. For example, use low-fat yogurt instead of sour cream and skip the seasoning packet and use pepper and olive oil instead. Read food labels to learn more about what is in the package, select foods that have less than 1,000 mg of sodium per serving.

4. Feeling the Pressure: Revised blood pressure guidelines from American Heart Association mean that nearly half of all Americans (46 percent) have high blood pressure. Lowering or maintaining normal blood pressure can greatly reduce your risk for heart disease and stroke. Start self-monitoring your blood pressure and know the numbers. Discuss the results with you doctor if needed.

5. Play Together: Spending time together as a family is a great way to reduce stress, which is important to heart health. Make homemade valentines for your children’s classmates or build a snow fort together in the yard or the park.

For more information on how your family can live a healthy, active life, contact the Y at 641-752-8658.

Weather-Related Closing

Wednesday, February 20th:  

  • Group Exercise Classes on land and in the pool scheduled after 7 a.m. will meet as possible.*

*Canceled classes will be posted on the Y's website and Facebook Page.  

Please use caution and travel safely.

Sign Up to Receive Text Alerts

Sign up to receive free alerts on your phone about Y Building Announcements. Notifications will only include the most important alerts, such as weather delays, pool changes and building closures.

To Sign Up:

-If you have a smartphone, get push notifications through the mobile app. From your phone browser, go to 

rmd.at/ymcaywca and follow the prompts.

-For text notifications, text the message @ymcaywca to the number 81010. *standard rates apply

Healthiest State Walk Oct. 3

We are excited to participate in this year’s Healthiest State Initiative’s Annual Walk, presented by Delta Dental of Iowa, in an effort to make Iowa healthier and to promote healthy lifestyles among our residents.
Grab your friends and coworkers and walk to the Y! Light refreshments served outside the Cultural Center at 12:30pm.
#GetYourWalkOn2018 #WalkMoreConnectMore
Register at this link:  http://www.iowahealthieststate.com/events/walk-details/2069/

Iowa YMCA Month

Marshalltown YMCA-YWCA Celebrates Iowa YMCA Appreciation Month

[Marshalltown, September 2018]— Governor Kim Reynolds is signing a proclamation this month designating September 2018 as YMCA Appreciation Month, in recognition of more than 150 years of helping build a healthy Iowa. As a result, the Iowa YMCAs initiated a statewide effort to engage community leaders with their local Ys to share the organization’s three focus areas: youth development, healthy living, and social responsibility.

“The Marshalltown YMCA has been serving Central Iowa since 1876,” said Carol Hibbs, YMCA-YWCA CEO.  “As an organization we welcome all into our programs, and we support efforts to strengthen our community.”

The Y has been posting social media messages in September to highlight this month.  For more information about the Marshalltown YMCA-YWCA, visit www.ymca-ywca.org or call 641-752-8658.