Waldo County YMCA Fitness for Adults Center

Body Composition Assessment
(by appointment)
Timely and accurate measurements can have a positive effect on your health. This assessment differentiates between fat mass and lean mass and allows you to understand why clothes fit looser with only a small weight loss. To protect your modesty and for accessibility of the measurement sites, women should wear shorts and a sports bra (and a T-shirt if you wish), and for men, a tank shirt and shorts. A tape measure will be used to take a variety of body circumferences. Skin-fold calipers will be used to estimate body fat percentage. Do not exercise in the hours prior to your appointment for most accurate results. Efficient measurements can be quick and relatively non-intrusive. Sessions are 15-20 minutes in length. Consider scheduling additional appointments every 3 months. The accountability provided by periodic measurements helps to keep you on track with your fitness goals. All assessments are administered by a certified personal trainer.
Fees:
$10 Annual Member
$18 3-Month & Non-Member

Fitness Assessment (by appointment)
This private session of fitness testing and evaluation will allow you to find out what your current fitness levels are. It will aid in the development of your exercise program by establishing baseline status and identifying areas of health/injury risk. Avoid exercising immediately prior to your appointment to assist in getting an accurate blood pressure and heart rate assessment.
Assessment options include:

All men and women 40 and older will be provided with a medical clearance form that requires a physician's signature prior to physical fitness testing. All evaluations are administered by a certified personal trainer. Sessions are approximately 1 hour in length.
Fees:
$25 Annual Member
$40 3-Month & Non-Member

YMCA Fitness Orientation (by appointment)
For those who are age 12 or older, membership to the Waldo County YMCA includes the opportunity to have a complimentary one-time fitness room orientation. This orientation is designed to assist members with basic workouts and to familiarize you with the equipment. Members must complete a Personal Fitness Profile (available at the front desk) and return it to the front desk. You will then be contacted to schedule an appointment. Your fitness orientation will be about 1 hour long, 1-½ hours if two people are oriented together. Come dressed in comfortable exercise attire. Wear athletic shoes, no street shoes please. We will review your Personal Fitness Profile to ensure that your workout is safe and effective. Your orientation will not be a challenging workout for your body, but rather a time for learning proper techniques and guidelines.

Personal Fitness Training (PFT) (by appointment)
Are you just starting out, bored with the same old exercise program, or just ready to move on to the next level? Our Certified Fitness Professionals can help you design or update a program so that you get maximum results! PFT provides an individualized and structured approach to meeting the unique medical and fitness goals of participants. There are many ways a Personal Trainer can help you. If you would like better results and more effective workouts, contact the Fitness Director at the Waldo County YMCA for more information about one-on-one training sessions.
Fees: One hour with a Certified Trainer
$50/hr Annual Member
$70/hr 3-Month & Non-Member

Self Defense Training
Learn confrontation avoidance, rape prevention, when use of force is justified, awareness techniques, evasion blocks, striking techniques, takedowns, ground fighting techniques and escapes from grabs, chokes and holds.

To schedule an appointment or for more information call Don Maurio at the YMCA. Don is an ACE Ceritfied Personal Trainer, PPS Certified Self Defense Instructor, & Krav Maga and Haganah Practitioner.

SELF-DEFENSE TRAINING
This system of self-defense uses no-nonsense, reality-based and street-proven Israeli martial arts techniques to effectively deal with the most common street attacks, including rape and assault.
This training is especially appropriate for high school and college age women, families, children age 12 and up, moms and daughters, fathers and sons. Learn confrontation avoidance, rape prevention, when use of force is justified, awareness techniques, evasion movements, blocks, striking techniques, takedowns, ground fighting techniques, and escapes from grabs , chokes and holds.

Space is limited. Pre-registration at the front desk is required. For more information, contact the instructor at 735-7424 or fitnesslovers@yahoo.com

SUMMER SESSION 2008

FITNESS / WELLNESS SESSION

June 16, 2008– September 6, 2008

GENERAL FITNESS CLASSES

Payment Options

12 week session - Unlimited participation
Must be ages 14 & up to participate in General Fitness Classes

Annual Member General Fitness Class Pricing:
$ 25.00 Adult 12 week session
$ 24.00 Adult Members 12-Class Card*
$ 3.50 Adult Drop-in fee (per 60-minute class)
$ 2.00 Adult Drop-in fee (per 30-minute class)

3-Month & Non-Member General Fitness Class Pricing:
$ 100.00 Adult 12 week session
$ 50.00 Adult 3-Month & Non-Members 12-Class Card*
$ 8.00 Adult Drop-in fee (per 60-minute class)
$ 4.00 Adult Drop-in fee (per 30-minute class)

* Take your card to class and have the instructor punch the card for each class.
NOTE: Un-used and lost cards are non-refundable.

General Fitness Classes

All General Fitness classes are held in the Wellness Room unless otherwise noted. Instructors & class times are subject to change, based on availability and number of participants. Pre-Registration is not required for General Group Fitness Classes. All fees must be paid before attending classes. A 12-class card can be purchased at the Front Desk for General Fitness Classes. No refunds for lost or stolen 12-class cards.

You can become a class participant at any time! Days and times of classes vary, click here for Our Fitness / Wellness Calendar

Cardio Step 60 min.
A high-energy aerobic workout & ab work.
Circuit Training 60 min.
Combines cardiovascular movements and resistance exercises in a circuit/interval training format.
Dynamic Definition 60 min.
Work your entire body in full range resistance exercises that increase strength, muscle tone, & flexibility.
Forever Fit 60 min.
Low-impact aerobics, muscle strengthening & stretching. Exercises may use weights, bands & stability balls.
Interval Training 60 min.
Gives you the excitement and dynamics of aerobics and the power of strength training.
Kardio-Kickboxing 60 min.
Integrate kicks and punches with aerobic conditioning.
Cardio, Core & More! 60 min.
Watch for this class in the Fall of 2008
Integrates physical conditioning drills and peak heart rate cardio with plyometrics, functional, strength and core training.
Abs & Core 30 min.
Watch for this class in the Fall of 2008
A quick work-out for the abs, back, hips and legs.
Vinyasa Flow Yoga 60 min.
A class designed to improve the health, performance, and mental acuity of athletes or individuals interested in improving their level of fitness. Based on hatha yoga, it blends fitness moves such as push ups, sit ups and squats with traditional yoga postures to improve balance, strength, flexibility and power in a flowing fitness format. The class will be delivered in a practical, user-friendly style, which is accessible, understandable, and can be done by individuals at any level of fitness.
20/20/20 60 min.
Watch for this class in the Fall of 2008
A step segment, a hi/lo segment and a toning segment.

SUMMER SESSION 2008

FITNESS/WELLNESS SESSION

June 16, 2008– September 6, 2008

Specialty Classes

All Specialty Fitness classes are held in the Wellness Room unless otherwise noted. Instructors & class times are subject to change, based on availability and number of participants. Participants may register two weeks prior to the start of any program. Class fee must be paid before attending classes, bring your receipt or payment from the Front Desk for admittance to class.

Indoor Y-Cycling Various Instructors
The Y–Cycling program will help make your fitness goals a reality. You will get a heart pounding, low impact workout, regardless of your fitness level.

Day & Time: Days & Times vary
Two Special Classes offered on:
June 17 & June 24 from 5:00 p.m. - 6:00 p.m.
Regular Classes will begin in the Fall - Check our calendar for start date.
click here for Our Fitness / Wellness Calendar
Fee:
$3 per class / Annual Members ** NEW** 10-class card for $30
$6 per class / 3-Mth & Non-Members
Classes must be prepaid in order to register. No refunds.

Lifetime Fitness Tamera & Don
For men & women ages 60-years and older. The class offers activity for life-long fitness. It includes warm-up stretches, walking, low-level aerobics, optional chair exercises, muscle strengthening & relaxation. Burn calories while improving flexibility, muscle tone, coordination, balance, and heart & lung capacity.
Date:
Session: May 19 - June 27
Summer Session 1: June 30 - August 8
Summer Session 2: August 11 - September 19
Day & Time: Mon/ Wed/ Fri. 2:00 - 3:00 p.m. Wellness Room
Session Fees:
$30 Annual Members
$50 3-Mth & Non-Members

T’ai Chi Dave Hurley
A soft, non-violent martial-art, sometimes referred to as moving meditation. The practice brings relaxation, develops coordination & balance. All levels are welcome. Loose comfortable clothing is all that is required.
Date:
Watch for this class in the Fall of 2008

A Matter of Balance Pat Fraser & Carolyn Pressley
120 minutes Pat Fraser & Carolyn Pressley
Many older adults experience concerns about falling and restrict their activities. A MATTER OF BALANCE is an award-wining program designed to manage falls and increase activity levels. Materials & snacks are provided. This offering is a collaborative effort between the Waldo County YMCA and Spectrum Generations. This program emphasizes practical strategies to manage falls.
Date:
Watch for this class in the Fall of 2008

YOU WILL LEARN TO:
* View falls as controllable * Set goals for increasing activity * Make changes to reduce fall risks at home * Exercise to increase strength and balance
WHO SHOULD ATTEND?
* Anyone concerned about falls * Anyone interested in improving balance, flexibility and strength * Anyone who has fallen in the past * Anyone who has restricted activities because of falling concerns

Martial Arts Tae Kwon Do Chris Brinn
Learn self-confidence, self-discipline, mental awareness, personal fitness, and self-defense through the ancient Korean martial art of Tae Kwon Do. Classes focus on kicking, blocking, and punching through basic techniques, forms, and sparring skills in a safe, controlled environment. Instruction will include conflict-avoidance, stress and anger management, and respect for one's self and for others. Tuition includes belts. Must be at least six years old.
Date:
Session: May 8 - June 12
Summer Session 1: June 17 - July 24
Summer Session 2: July 29 - September 4
Day & Time:
Beginner: Thursdays 5:15 – 6:00 p.m.
Intermediate: Tues. & Thurs. 6:15 – 7:15 p.m.
Adult & Advanced: Tues. 7:15 – 8:15 p.m / Thurs. 7:15 – 8:30 p.m.
Location: YMCA Wellness Room
Session Fees:
Beginner (per session – 2 times per week)
$24.00 Annual Members
$35.00 3-Mth & Non-Members
Intermediate (per session – 2 times per week)
$48.00 Annual Members
$70.00 3-Mth & Non-Members
Advanced (per session – 2 times per week)
$53.00 Annual Members
$78.00 3-Mth & Non-Members

Balanced Body Judy Kao
Modern Dance, T’ai Chi, Constructive Rest, and Yoga are the frames of reference for exercises and movement patterns that help increase flexibility, balance, and strength. Let Breath work and quiet music soothe your soul. Exercises will be done standing, sitting, lying down on mats, using exercise balls, and the ballet barre. Class size is limited to 15 participants. Pre-register to reserve your spot.
Date:
Summer Session: June 26– July 31
Day: Thursdays
Time: 8:00 a.m. - 8:50 a.m.
Session Fee:
$30 Annual Members or $7 per class
$60 3-Month & Non-Members or $10 per class

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