6 Natural Energy Boosters

Cathy ElnessHealth & Fitness

Do you ever look at your kids and wish you had their boundless energy? I do – every.single.day. When I first meet with my personal training clients, almost every single one of them say they have little to no energy. They work all day and come home with no energy left to give to their family. They want more energy to play catch with their kids, go on family bike rides, and to generally feel better. We may never know where kids get their endless energy, but these 6 tips will help you increase your energy levels so you can show up the way you want to in your life.

1. Minimize stress
I know this is easier said than done, but minimizing your stress is an effective way to take control of your energy levels. There are stressers that we cannot avoid, but there are a great deal of stressers that we can avoid. For instance, if you get stressed out by seeing friend’s Pinterest-worthy birthday parties or beautiful vacations on Facebook, maybe it’s time to take a social media break. If you find yourself stressed after spending time with certain people, consider the adverse effects it’s having on your health – and energy levels. Pay attention to what you’re spending your time and stress on, and make changes if you can. Engaging in stress-relieving activities can also improve energy levels. Practices like yoga and meditation will help you manage your stress, which will improve your energy.

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Servant Leadership – YMCA’s Chaplain Program

Kim JohnsonMission

YMCA’s across the world share a common mission statement: to put Christian principals into practice through programs that build a healthy spirit, mind and body for all. We do this through Christian principles like servant leadership and demonstrating God’s love. When we had our grand opening in 2017, Pastor Dom Dinger approached me at the grand opening and simply asked “how can I help?” Pastor Dom has a true servant’s heart, a Christian principle that he puts into practice to help ensure the Y is a place where people can build a healthy spirit, mind, and body. After serving as a volunteer chaplain, a local group who was moved by Pastor Dom’s mission raised money so we could hire him to be our part-time Chaplain. He brings God’s word, grace, and love to our community, members, and staff at the Y.

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The Versatility of Biking

Kim JohnsonHealth & Fitness

As we transition from winter to spring each year, I love seeing people starting to get outside and be active. One of the things that I see most is bikers. I see men, women, and kids of every age and ethnicity biking around our great communities.Biking is so awesome because you can make it whatever you want it to be. When you need a grueling exercise for the day, biking can accomplish that. When you need a fun, family activity for the evening, biking is a go-to. When you are looking to make new friends or build community with fellow enthusiasts, biking can be that too.

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4 Healthy Grilling Recipes for Summer

Kim JohnsonHealth & Fitness

My family and I were so excited to finally break our grill out of storage just a few weeks ago. We love the way that grilled food tastes – just like summer in Minnesota. Here are some easy, healthy(ish) ideas for your next grill-out.

Maple Dijon Chicken Drumsticks
We love taking this crockpot recipe from Skinny Taste, and cooking the drumsticks on the grill instead of in the crockpot. The maple gives the drumsticks a slightly sweet taste, which is balanced by the balsamic vinegar and Dijon.


A story of faith.

Trina DietzSocial Services

When we asked Faith (not her real name) to tell us her story about the Y’s Supervised Visitation Program, she did what many people do: She went to a coffee shop to write.

Type, delete. Type, delete. She just couldn’t find the words. Read More

Casi Olson Gains Energy, Patience, and Strength with Personal Training

Heather SabinHealth & Fitness

Casi Olson has never felt stronger or more confident in her roles as a wife, mom, and small business owner. But 18 months ago, that wasn’t the case.

She felt weak, unmotivated, sluggish, and simply unhealthy. With a 7-year-old son and a 2-year-old daughter, Casi wanted to have more energy to be the wife and mom that she believed she was made to be.

Accountability and consistencyRead More

The Importance of Swimming Lessons in Minnesota Summers

Heather SabinPool Aquatics

We see kids of every age, size, color, and experience level run into the Y every day so elated to get in the pool. And honestly, it makes our hearts happy. Empowering kids through swimming lessons is one of our core services and community responsibilities at the Y. We do live in the land of 10,000 lakes.

The YMCA passionately believes that every person should learn to swim. Every single person. Not only is it a good skill to have, but it can be life-saving.   Read More

Ways to Create a Habit

Kim JohnsonHealth & Fitness

Have you ever heard it takes 21 days to create a new habit? Experts say it’s actually closer to 66 days for that habit to become a natural part of your routine. Everyone has habits – good or bad. Brushing your teeth in the morning and night is a habit that you barely think about because it’s become so ingrained in your daily routine. Drinking enough water might be a habit that is harder for you. Some days you’ll do really well, and others you’ll not drink much at all.

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10 On-the-Go Protein Snacks

Kim JohnsonHealth & Fitness

Want to achieve or maintain peak health and performance? The not-so-secret ingredient is protein. Protein encourages a healthy immune system, helps your muscles recover from workouts, regulates acids within your body, and even strengthens your hair and nails.

It’s one of the three main macronutrients that your body needs every day (carbohydrates and fats are the other two). The Recommended Daily Allowance of protein is 0.36 grams per pound of body weight. If you’re 150 pounds, for instance, its recommended you eat about 54 grams of protein per day.Read More