Resources & FAQs
As a participant in the 8 Weeks to Wellness with the Y program, you have exclusive access to a host of resources to help you on your wellness journey. Find all eight weeks of recipes, workouts, and tips plus easy access to other resources below. Also find answers to frequently asked questions and recommended online tools.
Tools for Success
Refer back to the following resources as often as needed to help keep you on track and achieve your wellness goals.
Have a favorite? Find all nutricious and delicious recipes from the Y in one handy location.
Didn't get to all the worksheets? That's okay! Find the full library from week one through eight here.
Virtual Y Videos
Can't get enough of our Virtual Y? Access all fitness videos from your favorite Y instructors here.
Private Facebook Group
Share learnings and get support from other members of the program in our private Facebook group.
Frequently Asked Questions (FAQs)
Food & Nutrition:
Why is there no meal plan or prescription of what exactly to eat each day?
There is no such thing as a one size fits all approach to food. Each body is different and needs different things. Tracking your food and activity allows you to develop self-efficacy and empowerment to discover what is the best way for YOU to eat.
What if I don’t know how many calories, protein, or fiber is best for me?
Check out the weekly resources to learn more about a balanced approach to food and be honest and accurate with your tracking! By accurately and honestly tracking your food and seeing how your choices affect your goals, you will be able to identify the patterns and foods that support your goals and those that do not. If you opt to use an online tracker or app, it will provide even more data you can use to make decisions.
What about some of the popular diets right now, like Keto, Low-Fat, Low-Carb, Paleo, or Intermittent fasting?
While some of these diets may show some short-term success for some people, they are simply not sustainable for life. 8 Weeks to Wellness with the Y aims to break the cycle of yo-yo dieting once and for all. Whenever you are exploring changes to your diet, ask yourself: “can I do this forever?”
Movement & Fitness:
What kind of physical activity is best?
The one you enjoy! To establish exercise routines that we will continue doing, we must enjoy them. What things have you done in the past or have always wanted to try? Can you make it social? Find a workout buddy to check in with on your progress or even get moving together.
What should my activity goals be?
That depends! The CDC recommends that adults get 150 minutes of moderate to vigorous, intentional cardiovascular physical activity each week PLUS added stretching and strengthening activities for whole body health. Start where you are now and increase time by 30 minutes per week. For example, if you are currently not doing any exercise at all, start with 30 minutes for the week – you can do it all at once or break it up into small, 10 minute sessions and build from there.
What is a “moderate” level of exertion when I am being active?
Moderate is most often compared to a brisk walk but it may look different for different bodies. You may become a little short of breath, you may begin to sweat a little. A good way to check in is to use the “talk-test.” When you’ve hit the “moderate” level of exertion, you should be able to carry on a conversation but challenged to sing a song.
What do you mean by stretching and strength activities?
Stretching could include traditional stretches or activities that help us stretch our bodies like yoga. Stretching should accompany any intentional physical activity. Strength activities includes any weight bearing activities that use weights, body weight, or household items to strengthen muscle strength or endurance. Think dumbbell (or soup can!) curls, push-ups, or squats. Aim for a minimum of two times per week and modify movements as needed!
What about other types of movement?
All movement is good for the body! Consider setting a separate "incidental" movement goal in addition to the moderate to vigorous activity goals outlined above. Incidental movement can include a lot of things like reaching a certain number of steps each day, taking the stairs instead of the elevator, parking far away from an entrance, or taking a leisurely walk outside.
Support & Accountability:
Where can I get additional support on my 8 Weeks to Wellness with the Y journey?
Be sure to join our private Facebook group to connect with others, gain accountability, and receive tips and tricks to support you on your wellness journey. Talk to your loved ones! Share your goals and let them know how they can support you along the way.
What if I need more guidance or engagement?
8 Weeks to Wellness with the Y is specifically designed to be a self-directed program connecting you to reflection opportunities, self-discovery, goal setting and planning to put you in the driver’s seat of your own life!
If you feel you need more hands-on support or guidance, check out other programs and services offered at the Y. Personal training and/or other weight and nutrition support programs (e.g. YMCA Diabetes Prevention Program, Blood Pressure Self-Monitoring Program, Lose to Win) may be a good fit!
8 Weeks to Wellness Tips
The Y has an extensive library of resource articles covering many topics that can provide you with additional advice and motivation during your eight week journey with us. Check out these articles full of helpful tips!
MORE Y WELLNESS PROGRAMS
Personalized Wellness Plan
Wellness is personal and the path to it is different for everyone. At the Y, we offer a complimentary Personalized Wellness Plan to members each year to help you establish your path and stick to it!
Programs for Health
As a community-facing organization, the Y’s mission has long focused on helping people to live their healthiest lives and reach their full potential in mind, body, and spirit. We acknowledge that individual “health” is influenced by a range of environmental, social, and biological factors, many of which cannot be adequately addressed in the clinic.
Whether it's in private, with a partner, or in a small group, the Y's expert personal trainers are on your team to help you reach your health and fitness goals!