Eating Right: A Healthy Recipe For You And Your Family

A Healthy Recipe From Our Partners At Morris Hospital and Healthcare Centers

Chocolate Pumpkin Spice Granola




  •  3 cups old-fashioned rolled oats
  • 1/2 cup quinoa (uncooked)
  • 1/2 cup raw pecans (chopped)
  • 1/4 cup sliced almonds
  • 2 Tbsp flax seeds (or ground flax seeds)
  • 1/4 cup coconut flakes
  • 1/2 tsp sea salt
  •  3 tsp pumpkin pie spice

Place in a large bowl and stir to combine.



  •  1/2 cup pumpkin puree
  •  6 Tbsp pure maple syrup
  • 4 Tbsp coconut oil (melted)
  •  2 tsp vanilla extract


Add to a small bowl and stir to combine.  Pour over the dry ingredient mixture and stir until everything is well coated.  Bake for 10 minutes, remove from oven and stir, bake another 10 minutes, stir, then bake 5 minutes more until granola is lightly browned.  It will get crisper as it cools.


1/3 cup dark chocolate chips

When granola is cool, add chocolate chips and stir to combine.  Store in a sealed container.




Pumpkin pie spice is a combination of cinnamon, cloves, ginger and nutmeg.  If you don’t have pumpkin pie spice, use about 1/2 tsp of each of these spices

Cardio Workouts to Burn Calories Spooky-Fast

Exercises to burn calories fast

At the Y, we encourage our members to try out different programs and exercises that allow them to focus on their health and well-being. With our large variety of classes, you’ll be sure to find something that peaks your interest and fits into your busy schedule. Be sure to check out our group exercise schedules and plan to add some cardio-packed classes on your calendar.

If you’re looking for different exercises to burn calories quickly, you might consider adding these ‘scary-good’ exercises to your daily routine!

  1. Sprinting
  2. Tabata Training
  3. Rock Climbing
  4. Swimming
  5. Hill Workouts
  6. Jogging
  7. Jumping Rope
  8. Rowing
  9. Cross-Country Skiing
  10. Burpees

To learn more about adding some variety to your fitness routine, be sure to speak to a member of our Wellness team during your next visit. To read more about these workouts, visit

Fitness Tips for Fall: Stay Focused During the Holiday Season

Fall Fitness Tips

With Fall 3 programming set to get underway November 5, we hope you’re taking advantage of the many different fitness opportunities available at the Y.  As the season changes, think about changing up your workout routine to stay focused during the upcoming holiday months. has compiled some fall fitness tips for everyone to enjoy, including:

  1. Taking Advantage of Autumn Activities
  2. Signing Up for a Fun Run
  3. Dressing for the Change in Weather
  4. Drinking Lots of Water
  5. Sipping a Cup of Tea
  6. Avoiding Holiday Candy
  7. Turning Fall Chores into a Workout
  8. Exercising Earlier in the Day
  9. Taking Your Workout Indoors
  10. Being Realistic About Your Schedule

Learn more about these fall tips here in the full article, courtesy of

For more information or to register for our upcoming  Fall 3 programs visit or visit the Membership Desk at your local Y branch.

National Childhood Obesity Awareness Month: Focusing on Healthy Living

National Childhood Obesity Awareness Month

With September being National Childhood Obesity Awareness Month, it’s important for members of all ages to embrace a healthy lifestyle. At the Y, there are a wide variety of classes available for every member of your family. From adult group exercise classes to youth sports, and everything in between, you’ll be sure to find something that fits your family’s needs and busy schedule.

Here are some great tips to help your family incorporate healthy eating and regular physical activity into your fall schedules:

Eat & Drink Healthy: Make water the drink of choice and encourage everyone to fill half their plates with fruits and vegetables by offering two or three colorful options at every meal. As a family, consider choosing a new fruit and veggie every week to taste together. Place a full pitcher of water on the table during meals and allow children to pour their own water. Remember to keep full water bottles available in the car and your children’s backpacks.

Play Every Day/Go Outside: Children should have at least an hour a day of unstructured play outside (when possible) and break a sweat at least three times a week by getting 20 minutes or more of vigorous physical activity. Join your children in games that get your hearts pumping and bodies moving.

Get Together: Eat as a family as frequently as possible. Involve kids in meal planning, preparation and clean up. In addition, adults should take a break from electronics and spend one-on-one time each day with their kids, enjoying one another’s company.

Reduce Recreational Screen Time: Time spent in front of a television, computer, tablet, cell phone or video games should be limited to two hours or less per day. Make a family plan to reduce screen time at home (i.e. turn off screens during meals, charge electronics/screens in the kitchen overnight, go for a walk after a meal, set a timer to remind you to power down the screen).

Sleep Well: Kids and adults need to keep a regular sleep schedule; unwind together in the evenings by reading a book or listening to soft music to ensure the body is preparing for sleep. Kids are growing and need 10-12 hours of healthy sleep per night. Adults should strive for seven to eight hours of sleep a night.

If you’re looking for other ways to keep your children active, the Y’s youth sports programs are a great way to stay fit and have fun at the same time! Registration is currently underway for the Y’s youth basketball program. Open to kids in preschool through high school, the Y’s basketball program teaches kids the fundamentals of the game and the importance of teamwork. Register today and participate in our free clinics to gear up for the upcoming basketball season!

For more information on how your family can live a healthy, active lifestyle or for more information on our youth basketball program, visit or contact the sports director at your local branch.

Galowich and Smith Family YMCAs:
Michael Taylor
[email protected]
(815) 744-3939, ext. 307

C.W. Avery Family YMCA:
Maria Romero
[email protected]
(815) 267-8600, ext. 217

Morris Community YMCA:
Ken Iverson
[email protected]
(815) 513-8080, ext. 512

Fitness Apps to Enhance Your Workout Routine

C.W. Avery Family YMCA Wellness Center

If you’ve been in our newly expanded Wellness Center, you may have noticed some new machines with new technology available.  We are excited to offer our members a place where they can achieve their health and wellness goals with the latest technology features.


Want to watch your personal entertainment apps like Netflix and Hulu?  By signing up for a Preva account, you get access to personal entertainment, set and track workout goals and more while working out on the Precor treadmills!

First simply follow the steps on the screen to set up an account or you can download the Preva app and create your account beforehand.

Next, you’ll need your entertainment app credentials.  This is the same login you created when you purchased the app. You can save all your credentials within your Preva account for hassle-free access while working out.

Finally, you will want to use the “My Profile App” to manage your login and password.  From there, you can track your workouts, watch your favorite shows or listen to songs you love.


LFConnect App

If you’re looking for an easy way to track your workout and love the Stair Climber Machine, you’ll want to create a LifeFitness account or download the app.  This cool feature allows you to track your workouts on your app profile or you can scan a barcode to sync it to your phone’s health apps.

Follow these steps to get started:

  1. Create Your Account (This includes setting up a Username and Password)
  2. Select Your Desired Workout (Selections can include: time, calories, heart rate, level, floors climbed and interval)
  3. Follow the Instructions for the Selected Workout
  4. Start Your Workout!
  5. Once your Workout is completed, save your workout and exercise data by hitting save or scanning the barcode.)

Want to skip the steps above?  Hit “Quick Start” to begin. From there you can adjust your workout speed, duration, and intensity by the “Setting” icon. Use the blue thermometer for cool down.


ICG Training App

If you love cycling, you’ll want to get the ICG Training App!  The C.W. Avery Family YMCA wants to share this exciting new app with you while you enjoy our Group Cycle Coach by Color classes.

All of these new bikes are compatible with a cutting-edge technology app which lets riders measure performance and track workouts all in one place!

Getting Started with the ICG Training App:

  • Download the free app for IOS or Android.
  • Set up an account on the app.
  • Pair the App with any IC6 indoor cycling bike to save, view and track your workout history by calendar date.
  • Color Match your workout: choose from free workout plans in the app guided by the color system.
  • Share your workout activity (if you choose) with friends via Facebook, Twitter and Instagram.

Want to try this fun new App on an IC6 indoor cycling bike?  The C.W. Avery Family YMCA offers many opportunities to take cycling classes.  Check out our class schedule and stop in for a ride!

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