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Expand Past Your Comfort Zone

You’ve been asked to try new things in this STRONG challenge. Your body has been stretched beyond your comfort zone (your muscles have told you, right?)
 
This week you will be challenged to EXPAND what it means to be STRONG in other ways... perhaps removing social or emotional barriers in your life that prevent you from engaging with others, taking time to rest and reconnect to replenish your mental well-being, or finding opportunities to make an impact in your community.
 
Let’s make that choice to EXPAND our comfort zone, and find new ways to be STRONG!

STRONG Week 4 Activities & Resources

 

Invite Friends to Join our Y Ohana


You can earn a free month of membership for every person you refer who joins as a new Y Member. And your friend saves $50 when we waive the joiner fee.

To make it an easy invite, you can now provide your friends with a free 1-week trial membership to experience for themselves (or with you!) all that our Y offers!

Click below for all the details on how to help your friends get healthier inside and out while earning free months of membership for yourself!
Give a Friend a 1-week Free Trial Membership
Let's Move

More Capacity, More Fun!
Our Y Members love their classes and their instructors! Click here!

Starting November 12, the State has increased capacity limits for gyms to 100% - lifting all restrictions for outdoor and pool activities; while keeping just masks, 6 feet of distancing and proof of vaccine/testing requirements for indoor activities.

This means more capacity for our group exercise classes and in our pools!

So let's keep our bodies moving! Click below for November's class schedules. And for those days you can't join us in person, be sure to use our live stream and/or on-demand virtual classes. 
In-Person, Pool and Live Stream Class Schedule
On-Demand Virtual Classes

What's New This Week!
 

Your Motivational Coach
Being STRONG is more than fitness & nutrition. Coach Jesiah helps us EXPAND on what it means to be STRONG!
Click here!
Fearless Friday and Mindful Meditation Lift
Did you miss last week's Fearless Friday lift? Here's Coach Bridget on how we can continue to accelerate forward as fearless warriors.
Click here

As we EXPAND this week on what it means to be STRONG, open your heart and mind in this meditative journey with Coach Stacy!
Click here
New Workout Playlist
Workout to the retro tunes of the 80's!
Click here!

Let’s Get Outdoors!

…to reconnect and replenish our own mental well-being
 

Ulupō Heiau and Kawainui Fishpond

1200 Kailua Rd, Kailua, HI 96734
(Please park in the adjacent YMCA parking lot and walk to the heiau)

Open: Monday – Friday, 7 am to 7 pm & Saturday: 8 am – 3 pm
Admission: Free
Information: Click here.

A beautiful place for meditative reflections and to gain an appreciation of our Hawaiian culture through the efforts of so many to sustain and share it.
 
Located right in the back of our Windward Y, Ulupō Heiau is the second-largest heiau on the island of ʻOahu. The heiau rises 30 feet above loʻi patches and areas where palm trees and ulu grow along a path leading to a clearing in a tree canopy that overlooks the Kawainui fishpond. A thousand years ago, the Kawainui fishpond was nearly 900 acres of mostly open water that served as ‘Oahu’s largest fishpond for Native Hawaiians on the Windward Coast.
 
Today, under the collective leadership of Kauluakalana, Hikaʻalani, Kailua Hawaiian Civic Club, ʻAhahui Mālama I Ka Lōkahi, Department of Land and Natural Resources (DLNR) and the Windward YMCA, volunteers of all ages and families come together for project workdays to learn of the historical and spiritual significance of Ulupō Heiau, gain a sense of place and belonging, work to preserve the area, and cultivate the vegetative species being grown on the land including kalo (taro) grown in loʻi patches.
 
Volunteers in Action at Ulupō Heiau & Kawainui Fishpond

Waimea Valley

59-864 Kamehameha Highway - Haleʻiwa

Open: Tue - Sunday, 9 am - 4 pm

Admission: 
  • FREE for Keiki: Every Wednesday for kama'aina and military children ages 4-12.
  • 50% OFF: Every 3rd Sunday of the month for kama'aina and military families.
  • Kama'aina rates for all other days.
Information: Click here

Discover the natural beauty of this sacred ahupua'a, Waimea Valley. Learn about the Valley’s significant Hawaiian history and culture, experience the very special mana (life force) that can be felt as you meander through the botanical gardens with over 5,000 plants, and swim underneath the Valley’s 40-foot natural rain-fed waterfall.
Take a Visual Tour of Waimea Valley

Let’s Eat! 

Spaghetti Squash Tacos


Fall-inspired tacos that are unique and delicious courtesy of Nutti Nelli Aloha!



Easiest Cookies
Courtesy of Windward Y Member & STRONG Challenge Participant Debbie
 
“I make these every month for my family. They are very satisfying!"

Ingredients
5 overripe apple bananas
1 cup rolled oats
1 tsp cinnamon
 
Directions
1.  Mix all together.
2.  Form into cookie shapes.
     (These cookies will not spread. Whatever shape you make them is what they become.)
3.  Options: add raisins or other dried fruit
4.  Bake at 350 for 20 minutes.
 
Easiest & Favorite Black Bean Burgers
Courtesy of Windward Y Member & STRONG Challenge Participant Debbie
 
Ingredients:
1 can black beans, rinsed and drained.
1 cup rolled oats
1 cup salsa, or other favorite sauce (BBQ sauce, etc)
 
Directions:
1.  Mix all together.
2.  Form into patties.
3. Optional: Coat in Panko
4.  Bake in 350 oven for 15 minutes  - flipping them halfway through
     Or
     Fry in a skillet or air fry

Other Yummy Recipes
  • Roasted Sweet Potato and Quinoa Salad on Toasted Kale
  • Blueberry and Grilled Pineapple Green Salad with Poppyseed Dressing
  • Baked Oatmeal with Blueberries (dairy-free)
Click Here!
Share Your Favorite Recipe!

Let’s Get Connected


STRONGLIVES Small Groups: Tuesdays, 10 am Hawaii Time: 
A great way to start your day! Join us on Tuesdays at 10 am!
Register in Advance for Small Groups
OR
Join Directly at 10 am Every Tuesday

 

Join our Private Stronglife Facebook Groups: 
Share your challenges and successes with your new friends and ohana, and find new workout buddies!
Join YMCA of Honolulu Stronglife Private Facebook Group
Join National YMCA Stronglife Private Facebook Group

Still Have Energy?

Have you tried the Workout of the Day? Easy - peasy, just follow it like a recipe for a fantastic workout! Each week we offer 3 different Workout of the Day "recipes!"
Workout of the Day "Recipes"

Who Needs a Neck & Shoulder Massage?


Coach Allison has a special yoga session focusing on your upper body - as in neck, shoulders, arms, wrists, and hands...perfect for those of us hunched over our desks all day!
Shoulder, Neck & More Yoga Session
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