North Area Family - fitness dept

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100 DAYS OF SUMMER - Contest runs June 2 - Spet. 9, 2008

Back by Popular Demand - Keep Active this Summer and Win Prizes!

Grand Prize - One Year YMCA Membership

The SiverSneakers Fitness Program is now on Mondays at 12:45 p.m. This preventative SiverSneakers exercise program enhances the qualtiy of life for mature adults across the country. (TOP)

Mommy & Me II (TOP)

Thursdays 9:15 - 10:00 a.m. Bring your 1 - 2 year old to workout with you! Focus on strength, balance and flexibility. Register with Member Services.

Total Health Program - 12 Weeks to a Better You! (TOP)

Discover the Power of You...

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)
This program is a great option for you, if:
* You are a new or returning exerciser
* You are new to the YMCA and are looking for some extra guidance
* You are trying to make exercise a part of your regular routine
You will meet with a Total Health Coach over a 12 week period. Your coach will provide you with guidance regarding cardiovascular exercise, stretching techniques and strength training. You will also learn how to track your workouts with cardio logs, circuit sheets and weekly attendance forms.

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
Weeks 2—3: Instructor monitoring and feedback
Week 4—7: Instructor feedback, introduction to strength training, continued cardiovascular conditioning
Weeks 8—11: Instructor feedback, with additional strength training
Week 12: Graduation!

Family and Adult Members: FREE
Youth/High School Members: $55
Adult Non-Members: $183
Youth Non-Members: $90

Registration Form

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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 the components 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.
• Members: FREE
Appointments made at Member Services.

Motivation Mondays (TOP)
The focus of Motivation Mondays is to promote a healthy lifestyle through educational resources from within the community. A different topic will be highlighted each month in the lobby. Topics may include, but are not limited to, blood pressure screening, breast cancer awareness, nutrition, and overall wellness.

Blood Pressure Screening (TOP)
1st Wednesday of Every Month
8:30 a.m.- 10:30 p.m.
Once a month, a registered nurse from the St. Joseph's Wellness Place to the YMCA to conduct blood pressure screenings and answer your questions.
Members: FREE

Health & Wellness Assessments (TOP)
The personal training staff will conduct the following tests in order to analyze participants 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.
Members: FREE
Make appointments at the Health & Fitness Center Desk 451-2562 x222

Body Composition (TOP)
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.
Members: FREE
Non-member - $20

Healthy Back (TOP)
See Current Group Exercise Schedule for days and times.
Prevention is the key! Adopt behaviors that prevent future problems as well as provide relief for current back pain. Education combined with gentle relaxation exercises to strengthen, protect and keep the back healthy.

Members: FREE
Non-Member Fitness Punch Card: 10 classes-$55, 20 classes $100

No Registration necessary.

Weight Watchers Meetings at the YMCA (TOP)
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.

Wetzel Road

Tuesday AM:
- 10:45-11:30am weigh-in
  11:30-12:00 meeting discussion
  12:00-12:30 new member orientation
Tuesday PM
- 6:00-6:45 weigh-in
  6:45-7:30 meeting discussion
  7:30-7:50 new member orientation
  
  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

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Healthy Beginnings Program (TOP)

Free to Members, Non-Members may purchase a Punch Card at the Member Services Desk. Please see fitness schedules for days and times. No registration required.

Prenatal Fitness Program (TOP)
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 lead by a YMCA certified instructor. Classes incorporate Prenatal Strength Training, Prenatal Yoga, Prenatal Cardio exercises

Prenatal Yoga (TOP)
This yoga class is appropriate from your first through third trimester. Class focuses on breathing techniques, breathing exercises and conscious breathing. You will learn and practice a variety of basic yoga poses. The mind/body awareness yoga creates will assist you in connecting your body and your growing baby. The poses are pregnancy modified classics; this class can assist in the reduction of stress and teach you to relax. You will leave the class feeling balanced, relaxed and energized all at the same time.
See current fitness schedule for class days & times.
Member: FREE; Non-Members may purchase a Punch Card - $55 for 10 classes, $100 for 20 classes

Prenatal Strength Training (TOP)
This class is appropriate from your first through third trimester. All classes begin with a rhythmic warm-up, leading into a strength workout. The instructor will use movements that are simple to insure the safety and effectiveness, as well as allowing all participants to successfully complete the class. This motivating class will target all or most major muscle groups.

Non-Members may purchase a Punch Card - $55 for 10 classes, $100 for 20 classes

Stroller Fit (TOP)
Mondays and Wednesdays
9:15a.m. – 10:15a.m.

At Onondaga Lake Park April - October

This program offers new parents and grandparents an opportunity to get back into a fitness routine while bringing your new infant with you. Class begins with a warmup and moves into walking/cardio and body strengthening intervals. Class ends with a cardio cooldown and flexibility exercises. excellent way to get back in shape after having your baby and the added benefit of not having to leave your infant. Class length is 45 minutes. No registration necessary. Members: FREE; Non-Members may purchase a Punch Card - $55 for 10 classes, $100 for 20 classes;

Mommy and Me Fitness (TOP)
3 months old - Beginning walker with parent/caregiver.
This fitness class is a great way to get into shape without taking time away from your infant. Participants will actually participate with their infant while doing a variety of exercises. The atmosphere is casual and the flow easy going to accommodate all. Come and take some time for you and your child.

Non-Members may purchase a Punch Card - $55 for 10 classes, $100 for 20 classes

Mini-Me In Motion (TOP)
Ages 3 – 5 years
Start your preschooler on the path of a Healthy Lifestyle in our Preschool Fitness Program. This class will introduce your child to basic fitness principles in an age appropriate program. This class will consist of a warm-up activity, cardiovascular and strength activities, ending with stretching.

Non-Members may purchase a Punch Card - $55 for 10 classes, $100 for 20 classes

Childbirth Preparation Series (TOP)

In collaboration with Crouse Hospital's First Steps Program, this four-week course (2.5 hours each week) is designed to help prepare you for the birth experience. It includes information about the process of birth, relaxation, breathing techniques, nutrition, and pain management. This course includes information to help you make informed choices about your childbirth options.

Member: $55.00
Non-Member: $65.00

For dates, times and to register call 470-5716 or www.crouse.org
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Strength Training (TOP)

Fitness Center Equipment Orientation (TOP)
Ages 17 and Up
All members may attend up to 3 free orientations to our Fitness Center. Code of conduct, necessary paperwork, and proper use of equipment are covered during this meeting. Please make your appointment at the Fitness Center desk.

Members: FREE

Teen Fitness Center Orientation (TOP)
Ages 12 - 16
Thursdays 6-8 pm
Saturdays 9 am-11 am
Teens learn from a YMCA Personal Trainer how to safely and effectively utilize the Fitness Center and Free Weight Equipment, and will be provided with a BASIC overall body-conditioning program. Teens will attend an initial orientation on one of the days and times outlined above. After completion of this initial meeting and two additional orientations, teens will receive privileges that will allow them to utilize the Fitness Center on their own. Upon swiping their YMCA membership card when entering the YMCA, teens will be issued a red bracelet that will allow them access to the Fitness Center. Members who fail to bring their membership card which indicates proof of passing this program will not be allowed in the Fitness Center.

Members: FREE

Please register at Member Services.

Personal Training (TOP)
Whether you are age 14 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 YMCA certified Personal Trainers who share the YMCA's philosophy of total body fitness. Experience the power of personalized, one on one training.
Members only.

Adult Personal Training (TOP)
Age 17 and Up
Fees: 1-4 sessions - $30 per session
5 session package - $135
10 session package - $255
15 session package - $360
20 session package - $450
Starter Kit: 3 sessions - New Members $75 during 1st month of membership or $90.00 thereafter

Please register at Member Services.

Teen Personal Training (TOP)
Age 12 – 16
Special Pricing!
Members only
Fees: 1-4 sessions - $20 per session
5 session package - $90
10 session package - $170
15 session package - $240
20 session package - $300
Starter Kit: 3 sessions - New Members $45 during 1st month of membership or $60.00 thereafter

Please register at Member Services

Women on Weights I (TOP)

This is an 8-week program designed to assist and guide women in the use of free weight strength equipment. Participants will be educated on how and why strength training is important and what it can do for the participant. Participants will be assisted through a new full body strength training workout every week.

Fall Session: September 2 - October 23

Fall Registration : August 17 - September 1

Members: $25.00
Non-Members $50.00

Please register at Member Services beginning two weeks prior to start dates.

Women on Weights II (TOP)

This is an 8-week program teaching members advanced strength-training techniques. Participants will utilize free weights and selectorized strength-training equipment. A new total body workout will be introduced each week. WOW I is a pre-requisite to this class.

Fall Session: September 2 - October 23

Fall Registration : August 17 - September 1

Members: $25.00
Non-Members $50.00

Please register at Member Services beginning two weeks prior to start dates.

Y Express Workout (TOP)
Ask any Fitness Center Staff for assistance with this 30-minute circuit program. Great for those with a busy schedule.

Members: FREE

No registration required.

Mind Body Classes (TOP)

All classes are FREE to members
Non-Members may purchase a Punch Card - $55 for 10 classes, $100 for 20 classes

Please see fitness schedules for days and times. No registration required.
Classes must maintain 8 or more participants to remain on the schedule; classes may be cancelled without notice; not all classes listed below are offered each session.

Yoga (TOP)
This class will provide a strong foundation to build your yoga practice on. Class will start with conscious breathing which will calm body/mind/emotions to prepare for yoga. Gentle warm up stretches will follow leading into a variety of yoga postures. The postures will challenge the body and mind through stretching, relaxing, and breathing, while holding the postures. Flexibility, strength, and muscle tone improves as spirit/mind/body work together in harmony.

Fitness Yoga (TOP)
Yoga practice for participants who might want to enhance their current exercise program or begin something new. This class, in addition to implementing stretches, offers more strenuous muscle building exercises such as squats, lunges, and upper arm toning. As well as providing all of the meditative benefits of traditional yoga, fitness yoga also offers an increased physical workout.

T'ai Chi (TOP)
T'ai Chi is an ancient regimen of slow, graceful, balletic movements, often called "moving meditation". Tai Chi is a low impact type of exercise in which movements are coordinated with breathing so the individual can focus on dynamic changes in balance, flexibility, and muscular tension. The meditative nature of Tai Chi exercise is calming and relaxing and has been shown to benefit the cardiovascular system as well as posture, strength and balance.

Pilates (TOP)
Pilates is a total body conditioning exercise program using a mat. Pilates focuses on developing long-term lean muscles, balance of mind and body, flexibility and working the "powerhouse" (the area between the bottom of your rib cage and the line across your hips. Generally, the most neglected area of the body.) Pilates is similar to yoga because of the mind/body connection. However, in yoga you hold a pose while breathing. Pilates involves movement while breathing. The instructor will lead you through a series of choreographed patterns of movements called "forms". This safe exercise program will leave you feeling relaxed and invigorated.

Pi-Yo (TOP)
This new class combines the relaxation and flexibility from Yoga poses and the strength and toning movements from Pilates. Modifications can be given for beginner to advance level participants.

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Group Exercise Classes (TOP)

All classes are FREE to members
Non-Members may purchase a Punch Card - $55 for 10 classes, $100 for 20 classes

Please see fitness schedules for days and times. No registration required.Classes must maintain 8 or more participants to remain on the schedule; classes may be cancelled without notice; not all classes listed below are offered each session.

Awesome Abs (TOP)
Complete abdominal training for 15 minutes. This class will give you abs-olute results.

Cardio & Sculpt (TOP)
Cardiovascular training and strength training combined with one another throughout this 60 minute class. Offers fun step choreography and overall body conditioning exercises. Class ends with flexibility training.

Circuit Class (TOP)
This class consists of cardio and strength stations that are rotated throughout the class. Class begins with a rhythmic warm-up and ends with cool down and stretching.

Double Step (TOP)
Double the fun - A step class in which the participant uses 2 steps instead of one!

Flex-n-Balance (TOP)

This class consists of a low impact warm-up followed by all over body stretches (utilizing different equipment: step, body bar, jump ropes, or straps).

Healthy Back (TOP)
Prevention is the key! Adopt behaviors that prevent future problems as well as provide relief fo current back pain. Education combined with gentle relaxation exercises to strengthen, protect and keep the back healthy.

Morning Walk Program (TOP)
This program consists of 3 different levels of walking: Health, Fitness or Speed. Participants walk at their own pace but can progress from one level to the next. Walkers move at their own pace and can enjoy conversation with other participants.

NIA (TOP)
This unique program combines movements and concepts from Yoga, Martial Arts, Jazz, and Modern Dance. All movements are adaptable and can be personalized for any fitness level. This class offers cardiovascular conditioning and cross-training for any sport or activity.

Step (TOP)
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-N-Sculpt (TOP)
This class will consist of a 40-minute step aerobics program followed by 20 minutes of body sculpting and stretching exercises.

Y Body Cuts (TOP)
This group fitness class brings a resistance training program into the fitness studio. Participants will find the program challenging and the routine simple. Participants will utilize barbells that can be adjusted from 5 lbs. - 100 lbs., making it appropriate for people of all ages and fitness levels. The instructor will use movements that are simple to insure the safety and effectiveness, as well as allowing all participants to successfully complete the class. This motivating class will target all or most major muscle groups.

Y-Box (TOP)
This program is designed as an interval training program utilizing kick box exercises. The kickboxing moves are put to music to create a unique fitness program. The participant will work on cardio endurance as well as strengthen the upper body, legs and abdomen.

Y-Mix (TOP)
This 60-minute class begins with a 20 minute interval of Hi/Lo Aerobics, leading into a 20 minute interval of Stepping and ending with 20 minutes of strength training with abdominal training and flexibility exercises.

Y Express Classes (TOP)
Check out our new Y Express Classes that offer our members a 30-minute cardiovascular or body-conditioning exercise class. Classes offered may be Step, Interval, Sculpt, Cycle, Ramp or Y-Box. All classes begin with a rhythmic warm-up, leading into a cardiovascular and/or strength workout. An excellent cross-training class to add to your exercise routine. Classes end with abdominal training and flexibility exercises.

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Cycle Classes (TOP)

All classes are FREE to members
Non-Members may purchase a Punch Card - $55 for 10 classes, $100 for 20 classes
Please see fitness schedules for days and times. No registration required (except for 12 Week Ride to Fitness).
Classes must maintain 8 or more participants to remain on the schedule; classes may be cancelled without notice; not all classes listed below are offered each session.

12 Week Ride to Fitness (TOP)
Begins week of January 21
A program designed for a novice to fitness, as well as a novice to an indoor cycling program. Participants will begin with an appropriate paced 20-minute cardiovascular exercise program utilizing the indoor studio cycle. The program will slowly progress the participants into a 45-minute exercise program throughout the 12 weeks.

Please register at Member Services beginning 4 weeks prior to start date.

Indoor Group Cycling (TOP)
An exciting indoor cycling class that utilizes innovative sports psychology, including guided imagery, visualization and other motivation techniques to prepare both the mind and body for ultimate performance.

Cycle Endurance (TOP)
The class is designed for the avid cycle class participant looking for a “steady state” cardio workout or for the average exerciser looking for a different approach to cardio. The class begins with a warm-up to bring the heart rate up to a target heart rate zone. Using resistance and cadence variances, the heart rate is maintained at a 75% - 85% levelthroughout the class. Heart Rate monitors are advocated, but not necessary. Heart Rates are monitored frequently. Class ends with a gradual cool down and flexibility session.

Cosmic Cycle (TOP)
Age 10 - 16
An exciting indoor cycling class designed especially for Teens! See the above description for Indoor Group Cycling for class details. All movements are modified into age appropriate exercises.

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Health & Fitness Specialty Programs (TOP)

All classes are FREE to members
Non-Members may purchase a Punch Card - $55 for 10 classes, $100 for 20 classes

Outdoor Boot Camp (TOP)

Spring Session: Starting time depends on the weather.

Y Run (TOP)
Saturdays 9:30-10:30 am

Spring Session: Coming in May
A YMCA certified instructor will train new and/or beginning runners to prepare for a 5K race. This will include a run/walk program with gradually increasing running intervals and decreasing walking intervals until participants are running 30-40 minutes nonstop. Weekly running topics will be discussed. 5K and 10K options to be offered.

Members: FREE
Non-Members $25.00

Please register at Member Services

Y Run Jr. (TOP)Ages 8 – 14
Saturdays 9:30-10:30 am
Spring Session: Starts April 12

A YMCA certified instructor will train new and/or beginning runners to prepare for a 5K race. This will include a run/walk program with gradually increasing running intervals and decreasing walking intervals until participants are running 30-40 minutes nonstop. Weekly running topics will be discussed. 5K and 10K options to be offered. Modifications are made for age appropriateness.

Members: FREE
Non-Members $25.00Please register at Member Services beginning 4 weeks prior to start date.

Adult Dance Classes (TOP)

Dance Like The Stars
Sunday 3 – 4 pm
6-Week Session
Fall Session Runs: TBA

No previous dance experience necessary. All ages welcome. Partner recommended, but not necessary. Each week features a different dance format.
Week 1 - Fox Trot
Week 2 - Cha Cha
Week 3 - Swing
Week 4 - Waltz
Week 5 - Tango
Week 6 –Review

Members: $10 person/ $20 couple
Non-Members: $ 20 person/ $ 40 couple

Please register at Member Services beginning 4 weeks prior to start date.

NEW TO THE YMCA OF GREATER SYRACUSE

SilverSneakers® (TOP):

Offered Mondays at 12:45 p.m.

The preventative SilverSneakers® exercise program enhances the quality of life for mature adults across the country. Health Care Dimensions (HCD) developed the SilverSneakers® Fitness Program 10 years ago, and it has since grown into the largest senior-focused exercise program in the United States. This program allows eligible members of certain health plans who are aged 65 years and older to participate in YMCA programs at no additional cost.

For more information visit. www.silversneakers.com or call the health and fitness director at 451-2562 ex t. 214