Jennifer Rankin's blog

2010: A NEW year brings NEW  Resolutions

Make your resolution be to "Lose Weight & Feel Great!"

Join FitTrek and lose 20 Pounds in 12 weeks!

(See the attached flyer for more information)

Register now at the YMCA! 806-293-8319

Plainview YMCA Seeking Adult Mentors

Is Mentoring For You?

Only you can answer that.  However, most mentors will discover that entering into a mentoring relationship can accelerate their personal growth, and the experience that is gained will last a lifetime.

What is Mentoring?

In his book, Mentoring (published by Broadman & Holman Publishers), Bob Biehl states, “Mentoring is a lifelong relationship, in which a mentor helps the protégé reach her or his God-given potential.” There are many different ways to build leaders. The key is building the right kind of leader. The most effective way to build quality leaders who reach their fullest potential is through mentoring relationships. A mentor is a brain to pick and a shoulder to cry on. “A mentor applauds us when we run, consoles us when we fall, and cheers us on when we recover.” – Edmond Burke

Mentor Job Description

The Plainview Community Mentoring Program helps to empower youth in our community to make positive life choices that enable them to maximize their potential. The mentoring program uses adult volunteers to commit to supporting, guiding, and being a friend to a 5^th or 6^th grader for a period of at least one year. By becoming part of the social network of community members who care about the youth, the mentor can help youth develop and reach positive academic, career, and personal goals.

Mentor Role

· Take the lead in supporting a young person through an ongoing, one-to-one relationship

· Serve as a positive role model and friend

· Build the relationship by participating in activities together

· Strive for mutual respect

· Build self-esteem and motivation

· Help set goals and work toward accomplishing them

Time Commitment

· Make a one-year commitment

· Communicate with the mentee weekly

· Attend a training session and additional training sessions as needed throughout the year

· Attend optional mentor/mentee group events, mentor support groups, and program recognition events

Do you meet Mentor Eligibility Requirements?

· Be at least 18 years of age

· Be willing to adhere to all Plainview Community Mentoring Program policies and procedures

· Agree to a one-year commitment to the program

· Be willing to communicate with the mentee weekly

· Complete the screening procedure

· Agree to attend mentor trainings as required

· Be willing to communicate regularly with the program staff and submit activity information

· Have access to an automobile or reliable transportation

· Have a clean criminal history

· Have never been accused, arrested, charged, or convicted of child abuse or molestation

· Not be a convicted felon. If the applicant has been convicted of a felony then they may be considered only after a period of seven years with demonstrated good behavior and an appropriate and corrective attitude regarding past behaviors.

· Not be a user of illicit drugs

· Not use alcohol or controlled substances in an excessive or inappropriate manner

· Not be currently in treatment for substance abuse. If a substance abuse problem has occurred in the past the applicant must have completed a non-addictive period of at least five years.

· Not currently be under treatment for a severe mental disorder or have been hospitalized for a mental disorder in the past three years

· Not have falsified information during the course of the screening process

· Be an advocate for teenage sexual abstinence

· Be in good standing with the Plainview YMCA and Plainview ISD

If you are interested in becoming a Mentor, please act fast and come pick up an application packet at the YMCA today.  Mentor Trainings will be scheduled shortly and we are short on mentors for our 5th and 6th grade students.  Please help us change a life!

Here are a couple quotes that inspire me to want to touch the lives of the children in our community:

“Train a child in the way he should go, and when he is old he will not turn from it.” – Proverbs 22:6

“Anyone can be great because anyone can serve.” – Martin Luther King, Jr.

Please call Jennifer Rankin 806-293-8319 or come by the YMCA for more information.

Thank you and I hope you will consider being apart of this life changing program!

-Jennifer Rankin

Fitness FAQ’s

1. What things should I know before starting a training program?

A person beginning a training program needs to realize a few things before they begin.

First, changes don't happen overnight. You have to think about where you want to be a year or two from now and slowly achieve minor goals. Putting on muscle, or taking off fat should be done slowly for best results.

Second, if you want to become healthier you'll need a permanent lifestyle change. Many people take up aerobics or weight training, lose/gain a few pounds and quit. Months later they're back where they started from.

Third, you need to be informed. There are plenty of books and magazines to help get you started. Ask a lot of questions and experiment with different exercises and/or activities.

Last, not everyone has the genetics to build 20" arms or to run a sub 4 minute mile. Don't get discouraged about what you don't have. Improve on what you do have.

2. How much exercise should I do?

Experts recommend 30-60 minutes of exercise per day. The 60-minute suggestion is based on the National Academy of Science's ideal recommendation for people who are trying to lose weight. But you'll get real health benefits (and burn lots of calories) even if you don't work out that much -- especially if you haven't been exercising at all up to now.

While 30 minutes of physical activity is considered enough to lower your risk of heart disease, stroke, and high blood pressure, even 10 minutes a day will do you good. Remember that you don't have to do all your exercise in one session: A 30-minute aerobics workout in the morning, a 20-minute walk after work, and 10 minutes of mopping the floor after dinner can do the trick. (Don't forget to include some strength training and stretching in your workouts, too.)

3. Where do I start if I have never exercised?

If you're new to exercise, or have struggled with it in the past, talk with your doctor about your exercise plans. After that, start by incorporating more activity into your daily life. For instance:

If you always take the elevator, try the stairs.
If you try to park next to the door of wherever you're going, park further away and walk.
If your habit is to eat at your desk, take a 10- to 20-minute walk first, then have your lunch (or take a walk after you eat).
Instead of watching TV all day Saturday and Sunday, plan active weekends. Go to the park, take a walking tour, ride your bike, or row a boat.

If you prefer a more ambitious routine, you can join the YMCA or try working out at home. Try for 30 to 60 minutes of continuous aerobic activity (such as swimming, biking, walking, dancing, or jogging) at least three to five times a week, at 60% to 90% of your maximum heart rate. Weight training can also help tone your muscles and elevate your resting metabolism rate. (the rate that the body burns fuel for energy) Try at least one set (eight to 12 repetitions) each of eight to 10 different exercises, targeting each of the body's major muscle groups.

Whatever plan you decide on, it's a good idea to set weekly goals: Write down what activity you plan to do, on what day of the week, for how long, and at what time of day. Be as specific and realistic as possible. For instance, write down "Tuesday: Walk for 20 minutes at 7 p.m., to the park and back."

At the end of each week, review your goals and set new ones for the upcoming week.

Research shows that setting goals will help you stick to your program. It will clarify what you're supposed to do and let you track your progress. If you hit a roadblock later on, you can refer to what has worked in the past, or use your accomplishments to re-energize yourself.

4. What are the best ways to lose weight?

Don't be so concerned about how much you weigh. Instead be concerned with how much of that weight is fat. You want the weight loss to be fat, not muscle or water.

To lose fat you need to burn more calories than you take in. To do it efficiently and to make sure it stays off, the following three steps should be taken and should become part of your every day lifestyle.

Start an aerobic program. The activity should be something that you like doing and look forward to doing. The activity doesn't have to be an aerobics class. Instead it could be walking, biking, inline/ice skating, dancing, etc. Anything that will elevate your HR and keep it around your Training Zone for at least 12 minutes. Remember, the longer the better.

Modify what you eat. Eat plenty of fruits and vegetables, chicken, rice, potatoes, etc. Simply switching the obvious foods will make a big difference, such as, skim instead of whole milk, chicken instead of hamburger, bagels instead of croissants, etc. Also eating small meals more frequently during the day will raise your metabolism and keep you from getting hungry.

Incorporate Resistance Training to build muscle that will, in turn, help burn calories throughout the day. Each pound of muscle burns 50-100 calories per day! Each pound of fat burns 3, so go for the muscle!
Your muscles burn fat 24/7! A simple weight program where you slowly add weight and perform basic exercises every other day, such as, Leg Press, Bench Press, Pull-downs, and Military Press is enough for most people.

5. Why has my weight loss plateaued?

There are several reasons why your weight can hit a plateau, including:

Losing weight too quickly or only eating one to two meals a day. When this happens, your metabolism (the rate at which your body burns calories) can slow down because your body senses it is starving.

Losing muscle. When you lose weight, up to 25% can come from muscle tissue. And since muscle is the engine in your body that burns calories and helps maintain your metabolism, losing it can hinder weight loss.

Decreasing your physical activity and/or increasing your caloric intake .

Other health factors including: thyroid or adrenal gland problems; medications like antidepressants; quitting smoking; menopause; and pregnancy.

Even with any of the above factors, the bottom line to losing weight is eating fewer calories than you burn. Studies show that people almost always underestimate how many calories they're eating. So if you're struggling with weight loss, you're still exercising, and you've ruled out any of the above reasons for weight plateaus, look at your calorie intake or change your fitness routine.