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Health & Wellness Department Associate Executive Director Health & Wellness: Dennie Taft (ext. 220) Health & Wellness Director: Michelle McNitt (ext. 229) mmcnitt@eastareafamilyymca.org Total Health Coordinator : Dianne Koolakian (ext. 225) |
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Total Health Program - 12 Weeks to a Better You! (TOP) Your overall wellness is as multifaceted as you are. It’s not just about one goal or one outcome. It’s about creating a healthy approach uniquely designed to suit your life. You don’t need to travel the road to wellness alone. Our professional staff and Total Health Coaches will be there for you throughout your journey. Take your first step toward a healthier tomorrow. There is no telling how far you might go. 12
Week Personal Fitness Program: (TOP) Improve your aerobic capacity, strength, flexibility and endurance. Feel more energetic and reduce your stress level! Week 1: Individual programming, introduction to cardio equipment and stretching • Members: FREE IF YOU… Need Nutritional Guidance—Our coaches can add a weight management and nutritional component to your program Are Currently Active but need some additional Guidance— All of the above options are additions to the
Wellness Programs (TOP) New Member Fitness Orientation (TOP) Whether you are a new or current exerciser, we encourage you to attend a New Member Fitness Orientation. Our Fitness Staff will meet with you and/or your family to perform a self-evaluation survey, discuss thecomponents of a healthy lifestyle, and introduce the Total Health Program. We will explore ways to have fun exercising and look at the many different activities available at the Y. Together we will determine which YMCA programs are appropriate for you and your family. Blood Pressure Screenings 1st Tuesday of Every Month May 5 11:00 a.m.-1:00 p.m. To be offered once a month by a YMCA certified personal trainer. Screenings will be conducted in the gymnasium lobby area. Member Benefit Health & Wellness Assessments Individually By Appointment Only The personal training staff will conduct the following tests in order to analyze current fitness level. * 3 minute step test * sit & reach half crunch test * strength test * flexibility All participants should come dressed to exercise and allow approximately 30 minutes time for the test. Member Benefit Make appointments at the Health & Wellness Desk 637-2025 (x235)
Body Composition By Appointment Only Find out your body fat percentage. A YMCA fitness staff will determine your percentage of lean body mass compared to fat body mass. Member Benefit Meetings at the YMCA
How Weight Watchers Meetings work: * You attend meetings once a week for less than an hour. There’s no contract, so you pay as you go. * Each week you have a confidential weigh-in to help you track your progress. *You learn how to make wise choices, eat healthy and enjoy food and exercise. * Every week you get new tips and program materials to help you follow the Turnaround Program.
Monday Evening Weigh-in 6:30 p.m. -7:15 p.m. Meeting 7:15p.m. -8:00p.m. New Member Orientation 8:00p.m. - 8:20p.m.
Tuesday Morning Weigh-in 9:30a.m. - 10:15a.m. Meeting 10:15a.m – 10:45a.m. New Member Orientation 10:45a.m. – 11:05a.m.
Fees: YMCA Members Joining fee: $20 (half price) Weekly fee: Adult: $11.00 Senior Citizen/Student: $10.00 Lifetime Member: $9.00
YMCA Non-member Joining fee: Current special or $40.00 Weekly Fee: $12.00 Senior Citizen/Student: $11.00 Lifetime member: $10.00
Healthy Beginnings Program
Prenatal Fitness Program Wednesdays 6:30 p.m-7:30p.m. Sessions Offered: Winter, Spring l, Spring ll Expectant mothers, we have incorporated strength training, cardiovascular fitness and mind/body fitness into our program. Designed with you in mind, all exercises are modified to your special needs and led by a YMCA certified instructor. Classes incorporate Prenatal Strength Training, Prenatal Yoga, Prenatal Cardio exercises. Registration is required at Member Service desk. Member Benefit Infant / Preschool Options Stroller Fit – Gym Court #1 Tuesdays & Thursdays 9:30a.m. – 10:30a.m. Sessions Offered: Winter, Spring l, Spring ll The perfect opportunity for new parents/caregivers to get back into a fitness routine while bringing their new infant along for the ride! Class begins with a warm-up and moves into walking/cardio and body strengthening intervals. Class ends with a cardio cool-down and flexibility exercises. Excellent way to get back in shape after having a baby with the added benefit of not having to leave your infant. Class length is 60 minutes Member Benefit Yoga Kids (Ages 5-11) Tuesdays 5:45 p.m.-6:30 p.m. Sessions Offered: Winter, Spring l, Spring ll This is a mind-body Yoga class, designed specifically for kids! Kids learn the basic foundation of Yoga, concentrating on breathing, good posture, strengthening, and stretching, all while having fun! Class will be held in the Youth Zone of the Fitness Center. The Youth Zone will be closed for regular exercise, so only those attending class will be permitted to use the room during class time. This is an on-going class. Parents/caregivers must stay with children ages 5-7 years old; all adults are encouraged to participant with their children! No registration required. Member Benefit Personal Training
Whether you are 12 or 85, it is never too early to benefit from working with a YMCA certified Personal Trainer. One-on-One personal training programs are designed and administered on a personal, individual basis by our staff of Certified Fitness Professionals who share the YMCA’s philosophy of total body fitness. Experience the power of personalized, one-on-one training. Sessions are one hour long. Members ONLY. Register and pay at the Membership Services Desk.
FEES: 1-4 Sessions - $30/per session; OR make the most of your money and purchase a Discount Session Package.
Starter Kit - 3 sessions with fitness assessment: $75 during first month of new membership, $90 after first month.
5 Session Package - $135 (10% discount) 10 Session Package - $255 (15% discount) 15 Session Package - $360 (20% discount) 20 Session package - $450 (25% discount)
Partner & Group Training Number Number of Sessions Of People 1 5 10 15 2 $40 $180 $340 $510 3 $45 $202 $405 $57 4 $50 $250 $450 $638
What a great savings: when 4 people purchase 5 group sessions they pay only $12.50 each per session! Advance payment required for multiple session discount. Make payment at the member service desk. Bring receipt to trainer. Arrange appointments by calling Michelle McNitt, Health & Wellness Director at 637-2025 (ext 229)
Strength Training Specialty Programs
Women on Weights Tuesdays & Thursdays 6:00 p.m. Wednesdays & Fridays 9:30 a.m. Sessions Offered: Winter, Spring l, Spring ll This is an 8-week program designed to assist and guide women in the use of free weights and selected strength training equipment. Participants will be educated on how and why strength training is important and what it can do for the participants. Also, participants will be assisted through a strength training workout every week. Registration is required at the Member Service desk
Women on Weights II Mondays & Wednesdays 10:30a.m. No class May 26, make-up class June 9 Tuesdays & Thursdays 7:00p.m. Sessions Offered: Winter, Spring l, Spring ll Take your workout to the next level. This 8 week training program will incorporate strength training principles with advanced exercises, designed to increase endurance and sculpt your entire body. Participants will meet twice a week for an hour. Registration is required at the Member Service desk.
Spring Personal Training Mini-programs Sessions Offered: Spring l, Spring ll These 4 week mini personal training sessions are designed to guide you through your workouts with updated, effective exercises. Each program is designed to target different muscle groups A YMCA certified Personal Trainer will guide you, ensuring the best results to address your needs. Class meets once a week in the fitness center. Class is limited to 6 participants. Registration is required at the Member Service Desk.
Available Programs:
ABT (Abs/Buns/Thighs) Tuesdays 9:30a.m. & 6:30p.m. A killer workout that targets the lower body.
ABS Only Wednesdays 10:30a.m. A power blast to the mid-section through a series of challenging exercises.
Power Hour Fridays 10:30a.m This 1 hour class is jammed with a variety of new exercises to sculpt your body. Bands, stability balls and medicine balls are just a few pieces of equipment used for this dynamic class.
Fitness Classes The East Area Family YMCA Group Fitness Staff take pride and pay careful attention to our Members needs. Our Group Fitness Instructors are dedicated to providing MODIFICATIONS in all of our classes ensuring to meet all of our MEMBERS varied FITNESS LEVELS. All participants must be at least 8 years of age. Fitness schedules are available at the Member Service Desk. AOA Strength Training This class utilizes various fitness equipment, such as hand weights, resistance tubing, body bars, and stability balls for the Active Older Adult, or those just resuming exercise.
Basic Step & Sculpt This class introduces basic step movements and choreography, and integrates cardiovascular intervals to improve overall fitness. Although this class is geared toward beginners, all fitness levels are welcome!
Slow, gentle postures and movements are combined with an emphasis on breathing, balance, strength, and flexibility. This class is ideal for new practitioners or those who prefer a lighter workout.
Cardio Kickboxing Take your kickboxing class to the next level with power-packed, high energy kickboxing choreography and intervals! Learn proper form and technique when kicking and punching, and get a great workout that will improve your overall core strength, cardiovascular and muscle endurance!
Cardio Circuit Challenge This class rotates cardio and strength training stations, complete with warm-up and cool-down exercises. Designed for all fitness levels in mind, this class allows you to work at your own pace.
Core Training Complete core workout, with an emphasis on the abdominals and low back. This class will give you ab-solutely awesome results.
Healthy Back A class designed to improve the strength of the core muscles (abdominals, low back, and glutes), with an emphasis on body awareness, breathing, and low back strengthening exercises. Learn how to take care of your back by incorporating these exercises into everyday life tasks with this functional fitness class. Education is combined with gentle, relaxation exercises to strengthen, protect and keep the back healthy.
Interval Class This class will combine different fitness class formats (Step, Hi-Lo) with intervals of muscle condition working both the aerobic and anaerobic energy systems. This class is a simple but challenging workout with great calorie burning benefits.
Morning Movers Designed for the Active Older Adult (AOA) in mind, learn a variety of exercises that you can do anywhere! From cardiovascular and strengthening exercises, to balance and flexibility, this class will surely keep you mindful of your body for many years to come!
Get fit the body's way. This unique program combines movements and concepts from Yoga, Tai Chi, Tae Kwon Do, Aikido, Jazz, Modern Dance and other movement forms. Designed for people of all ages, fitness levels and abilities, Nia can successfully be used by everyone from beginner to athlete. Nia’s enjoyable approach to movement and fitness benefits mind and body. This class offers cardiovascular conditioning and cross-training for any sport or activity. No prior training is necessary. Join us and experience the joy of movement and the benefits of moving your body, the body's way.
Pilates This mind-body workout focuses on strengthening the core muscles (abdominals, low back, and glutes), with an emphasis on the transverse abdominis and breathing. A variety of exercises designed for beginner to advanced will enhance your own body awareness, posture, strength, and flexibility. This safe exercise program will leave you feeling relaxed and invigorated.
A mind-body workout designed to improve your core strength, posture, flexibility, and inner body awareness. The first half of class will focus on Pilate’s exercises utilizing a mat, and various other exercise equipment, followed by various Yoga postures and a final relaxation. Improve your overall vitality, health, and stamina in this well-balanced class.
The SilverSneakers fitness program is offered in partnership with select health plans at no additional cost to Medicare-eligible members. Each member is entitled to a basic membership at a SilverSneakers Fitness Center. The classes offer multi-level equipment based strength and conditioning exercises. These exercises are designed to improve strength, and flexibility assisting with the ability to perform functional activities. The classes are offered two times a week and taught by caring, accredited instructors.
Stamp! This combination class begins with fun cardio choreography on the RampTM, followed by the Step. This energizing class will target your cardiovascular workout zones, and will jump-start your day!
Step This class starts with a rhythmic warm-up to increase blood flow to the muscles. The warm-up leads into a 20-30 minute cardiovascular stepping interval with beginning choreography. However, both high and low intensity modifications will be shown making this a class that any fitness level can benefit from.
Step Challenge A high-energy step class with creative layered choreography and intense cardiovascular intervals that will take you to the next fitness level! Although this class is geared toward intermediate to advanced steppers, all fitness levels are welcome.
Step-N-Sculpt This class will consist of a 40 minute step aerobics program followed by 15-20 minutes of body sculpting and stretching.
TurboKickTM TurboKickTM is like NO other class! It's a unique combination of martial arts and dance grooves set to the HOTTEST music in the industry! You will be instantly "hooked" and "punching" for more in this high energy kickboxing workout!
Y Body Cuts This group fitness class brings resistance training program into the fitness studio. Participants will find the program challenging and the routine simple. Class members utilize barbells that can be adjusted from 5 to 100 lbs., making it appropriate for people of all ages and fitness levels. The instructor uses basic movements to ensure safety and effectiveness, allowing all participants to successfully complete the class. This motivating class targets all or most major muscle groups.
Y-Mix Mix-up your workout with this combination class! 20 min. of Hi/Lo, 20 min. of cardiovascular stepping, and 15-20 min. of strength training and flexibility will shock your system to the core!
This class challenges the body and mind through strengthening, stretching, relaxing, and breathing. A gentle warm-up begins this class, easing into various postures with an emphasis on conscious breathing. Flexibility, strength, and muscle tone will continually improve as your mind, body, and spirit work together in harmony.
Yoga Ball This class will begin with a nice cardiovascular warm-up, followed by a fluid Yoga practice utilizing the stability ball. Build cardiovascular endurance, muscular strength, enhance flexibility and breathing with this creative Yoga class!
Cycle Fitness schedules are available at the Membership Desk and Fitness Center or visit our website. Must be 4’ 11” or taller to participate.
8 Week Ride to Fitness Monday & Wednesday 7:30 p.m.-8:30 p.m. Tuesday & Thursday 10:30 a.m.-11:30 a.m. Sessions Offered: Winter, Spring l, Spring ll A program designed for a novice to fitness, as well as a novice to indoor cycling program; participants will begin with an appropriate paced 20-minute cardiovascular exercise program utilizing indoor cycles. The program will slowly progress the participants into a 45 minute exercise program throughout the next 8 weeks. The program will be instructed by a YMCA certified instructor. Class meets twice a week Registration required at the Member Service desk. Advanced Cycle Take your cycle ride to the next level with this challenging and motivating class! Riders will be challenged with more intense intervals and techniques during this 60minute ride. This class is not recommended for the beginner rider.
Cycle An exciting indoor cycling class designed to improve your overall cardiovascular endurance. Guided imagery, innovative sports psychology, visualizations, and other motivating techniques are utilized to prepare the mind and body for ultimate performance! All levels of fitness welcome.
Cycle and Strength Come improve your overall cardiovascular endurance and muscular strength in this power-packed class! Class begins with a guided cardiovascular cycle ride, incorporating flats, hills, and various intervals. After the ride, your instructor will teach exercises that enhance muscular strength, endurance, and flexibility, reduce the biomechanical stresses of cycling, and improve overall cycling performance. Change your usual cycle routine, or incorporate this class into your fitness regime, all while working hard and having a blast!
Triathlon Cycle This cycling class is specifically designed to fit into your training needs. Focus is on base building, strength, speed work and technique at just the right time in your training season.
Teen Fitness Center Orientation Ages: 12-16 years
What is Teen Strength Training? Teens, ages 12 to 16, learn from a YMCA personal training instructor how to safely and effectively utilize the fitness center and free weight equipment. All teens must complete the teen strength training orientation to utilize our adult fitness center.
How the Teen Strength Training Program works: Teens, ages 12 to 16, must complete three (3) Fitness Center Orientation sessions. Upon successful completion of these orientations, the teens will be entered into a database allowing them to receive a red band upon entering the fitness center for a workout. Red bands must be worn at all times. Our orientation sessions are described below:
Orientation # 1: Offered as follows: Wednesday: 6:00 p.m.-8:00p.m. Thursday: 6:00 p.m.-8:00 p.m. Friday: 6:00 p.m.-8:00 p.m. This class will consist of a 30 minute lecture on proper form, execution of free weight exercises and safety. The remainder of the class will be a hands-on demonstration from a YMCA personal trainer and the opportunity to practice their newly learned skills. Classes are limited to 10 participants.
Orientation # 2: This class consists of demonstrating 2-3 pieces of cardio equipment and the Life Fitness Strength Circuit Equipment.
Orientation # 3: Teens will test out on their final orientation, showing the trainer they are able to execute various pieces of equipment, including cardio, Life Fitness, and free weights. Register for all orientations by visiting our Fitness Center desk located on the second floor or phoning us at 637-2025 (x235).
Personal Training for Teens Personal Training packages for teens apply to ages 12-17. All rules that apply to adults apply to teen training. Sessions are one hour long with a YMCA certified personal trainer. Registration is required at the Member Service desk.
FEES: Starter Kit 3 sessions for $45 during the first month of membership, $60 after 3 months
1-4 Sessions-$20 OR make the most of your money and purchase a discount package: 5 Session Package-$90 10 Session Package-$170 15 Session Package-$240 20 Session Package-$300
Program Refund Policy
* Refunds may be requested as an account credit to be used towards any future YMCA program, or as a check (a $10 processing fee will be deducted from amount.)
** Business days are defined as Monday through Friday
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