1. Standing on one leg – Stand straight up and down on a level surface with your arms to your side. Lift one foot an inch or two off ground and try to balance for 15 seconds. Make sure you work on both legs. As you get better at this you can extend the time or you can change the surface to carpet or even a pillow. Another challenge is to move your arms into different positions: out to the side or over your head.

2. Heel raises - Stand behind a sturdy chair and hold on to it, then go up on to your tippy toes making sure not to let your ankles go out to the sides. Repeat 10-15 times. As you become better at this you can rely on the chair less and less.

3. Leg ROM – Stand with a sturdy chair on your right side and hold on to it with your right hand. Stand on your right leg, and lift your left leg to the front, out to the side and behind. Make these movements small and controlled, no swinging. Repeat 10-15 times. Switch and do the other side. As your balance improves you can make your movements bigger (but always under control, no swinging) or you can rely on the chair less.

4. Side to side – Step out to the side with the right leg then move the left leg next to the right. Continue going to the right five times, then move to the left five times. If this becomes easy, you can actually cross the legs in a grapevine motion and move side to side. Always make sure the area you are walking in is clear.

I hope these suggestions help you put some balance in your life and I hope you all have a great FALL (and this time I mean the season).

Article written by: Julie Callaway, Senior Wellness Director

Many factors influence the lives of adolescents as they make decisions: the media, friends, and school environment. While all of these are influences in a teenager’s life, research has shown that a teenager’s parents are still the most significant influences in their lives, according to teenagers themselves.

In his book Hurt, Chap Clark spent every day in high schools for a year just living among teenagers. He concluded that teenagers are hurt because they have been abandoned by adults.

“One of the main reasons for the retreat of adolescents from the adult world into the world beneath is that many adults have let them down throughout their lives,” the author writes. “If adults are willing to wade through and wait out this lack of trust and honestly desire to come alongside and nurture adolescents as they make their way through a community of adults, it will not take long for adolescents to recognize the sincerity and allow these adults into their lives.”

This does not mean that teenagers are kicked out of their houses. This is an emotional abandonment. Think about it: Teenagers spend sometimes up to 10 hours a day at school, then come home and do homework, then go to bed without any real interaction with their parents. Parents sometimes expect the school, church, or other programs to teach and raise their children. Even though it may not seem like it, teenagers or children want you to spend time with them.

This does not mean that schools or other programs have a role in helping raise or influence teenagers. Parents are not perfect, and they need other adults to help pour value into their child’s life. Parents must be intentional about spending time with their teenagers and teaching them about good decision-making. It does not have to be an awkward event. Maybe it’s a father-daughter date night once a month to see a movie and grab dinner. When you are about to run to the grocery store and want to go alone so it will be faster, instead take your son with you. The more time you spend with your teenager, the more he or she will open up. Do not just sit down and say, “We need to talk” and expect them to tell you everything.

As you spend time with your son or daughter, little bonding moments will arise. On the way home from a fishing trip your son may mention that he is unhappy at school because he is being pressured to do drugs. After your father-daughter date night when you’re getting ice cream, your daughter may mention that she is confused about relationships and boys. These are the moments when you can speak truth and wisdom into your teenager’s life.

I have been working with teenagers for seven years in a variety of settings like churches, residential facilities, and currently the YMCA of Southern Indiana. At the Y, I work in Outreach with at-risk high school boys. I am a young adult and do not have any children of my own. Yet, in my experience, the teenagers who are the happiest and doing well are the ones who have loving and supportive parents.

Do not buy into the lie that teenagers listen to their friends or the television more than parents. Be intentional and spend time with your teenager, who is like a sponge and soaks up information, affection, and attention. If teens are not soaking up what their parents want them to learn, then they will soak up morals and values from other places. Choose to be that positive influence.

Article written by: Brent Bradshaw, Outreach Coordinator

Eat some of everything
Our eyes widen when we see that table full of every food imaginable – turkey, cranberries, corn, rolls, green beans, squash, potatoes, gravy, dressing, and I could never forget the best part – pumpkin pie! Just because it is all there, does not mean you have to pile your plate up – moderation is key. Fill your plate with 1/2 vegetables, 1/4 lean meat, and 1/4 of a starch of your choice (definitely the mashed potatoes for me).

Eat slowly
Take your time by savoring your food and drinking your water. It takes 20 minutes for your brain to register that you are full. This will allow you to avoid going for seconds.

Drink plenty of water
Drink water to keep your stomach full and keep yourself hydrated. Remember alcohol and coffee can be high in calories and dehydrating for your body.

The main course: Turkey
If you are the host of this year’s Thanksgiving dinner, how about buying a turkey breast rather than the whole turkey? The breast meat is lower in calories than the dark meat. If you cannot go without the whole turkey make sure you avoid “self basting” turkeys. These have added fats. Also, spray the turkey with an oil spray or season it with salt and pepper rather than rubbing it with butter/oil.

If you are not the host this year, eat your turkey without the skin and eat lots of it. Turkey is very lean with just 44 calories, 1 gram of fat, and no saturated fat per skinless ounce.

Stay active
Take a walk or get some type of exercise in before indulging yourself in some of your favorite foods. This will help you create a calorie deficit to burn off the extra calories before you even eat them.

Substitution Tips
■ 1 whole egg > 2 egg whites
■ Butter > equal parts of cinnamon-flavored applesauce (baking) or olive oil (cooking)
■ Cheese > low fat
■ Ice cream > frozen yogurt
■ Milk > skim or 1%
■ Sour cream > low fat plain yogurt or low fat sour cream
■ Sugar > use a low calorie substitute
■ Whipped cream > low fat whip cream
■ White bread > whole-grain breads and pastas

Article written by: Holly Terry, Communications Coordinator

Question: It is a Saturday night and you are trying to decide where you and your family are going to have a healthy dinner in the city. Where do you go?

Answer: You do not go anywhere. You stay in the confines of your home and cook a healthy, homemade meal.

When you want to eat healthier and lose weight, eating at home is your best option. We all know that losing weight can be a stressful challenge at times. Maybe you always resort to going out to eat because it is more convenient. It is to your benefit to go to the grocery, pick-up a few items, and spend $20 for the family dinner; rather than spend $60 at a restaurant for the family dinner.

According to research, you eat healthier and make better food choices when you eat at home. Eating healthy meals at home leads to feelings of contentment which ultimately leads to a continuous cycle of choosing healthier food options in the future to maintain this sense of satisfaction and happiness. According to RealAge.com, “Scientists asked 160 women to log their emotional states and eating habits over a 10-day period, and found that women tend to eat healthier foods when they’re happy and at home.”

Sandy chose to eat at home and said, “I feel so good that we’ve been eating at home more often. I know we’re eating healthier and saving money. It makes me feel good to take care of my family and cook for them too!”

So next time you are debating what restaurant to go to for your family dinner, how about choosing your very own home?

Source: RealAge.com

Article written by: Holly Terry, Communications Coordinator

During Military Family Month, the YMCA of Southern Indiana is saluting those who serve our country and their families. The YMCA of Southern Indiana is a leading nonprofit committed to strengthening community, and that strengthening begins with ensuring all people are welcome and can find connectedness – as in the case of families that are separated while serving our great nation.

“Military families face numerous challenges when a loved one is deployed, and the YMCA of Southern Indiana offers a supportive environment to make the situation more manageable,” said Sandy Sorrells, Communications and Development Director. “During Military Families Month this November, we encourage everyone in Clark and Floyd Counties to see how they can get involved and show support for people who are defending our freedoms.”

The Y is committed to helping families learn, grow and thrive by providing programs and services that help families build stronger bonds, achieve greater work/life balance and become more engaged with their communities.

First established by Armed Services YMCA (ASYMCA) and recognized by First Lady Nancy Reagan in 1993, ASYMCA’s Military Family Month recognizes and pays tribute to military personnel and their families for their dedication and service. On October 30, 2009, President Barack Obama continued this important initiative by proclaiming November 2009 as Military Family Month, and calling on “all Americans to honor military families through private actions and public service for the tremendous contributions they make in the support of our service members and our Nation.”