MID-SHORE FAMILY YMCA HEALTH & WELLNESS
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	GROUP EXERCISE CLASSES, PERSONAL TRAINING, & ORIENTATIONS... The Mid-Shore Family YMCA strives for excellence in all our group exercise classes.  Classes are open to all fitness levels and are included with all YMCA Memberships at no additional charge.  Program members may take classes for a monthly fee.    Monthly Fees: All YMCA Members FREE for all classes Program Members $60.00 for all classes $5.00 per Zumba class   July 2008 Group Exercise Class Schedule Times Monday Tuesday Wednesday Thursday Friday 5:45-6:45a Cycling** Cycling** Cycling** 6:15-7:00a Wake Up & Work Out*   Wake Up & Work Out*   Wake Up & Work Out* 9:00-9:30a Pilates* Pilates* 9:30-10:30a Body Sculpting* Hi/Lo & Tone* or Cycling** Interval Training* Kickboxing* or Cycling** Core Training* 11:00a-12:00p Active Adult Training* Active Adult Training* Active Adult Training* 4:30-4:45p AB Express* AB Express* 4:30-5:30p Step-n-Tone* HEAT* 4:45-5:45p Core Training* Body Sculpting* 5:30-6:15p Cycling** Cycling** 5:30-6:30p Hatha Yoga* Hatha Yoga* Beginner Yoga* 5:45-6:30p Pilates* Pilates* 6:30-7:15p Zumba* 6:30-7:30p Belly Dance* Step-n-Tone* Step-n-Tone* 7:15-8:00p Body Sculpting*   Times 7:30-8:30 a.m. 8:30-9:30 a.m. Saturday Beginner Yoga* ~new time~ Just Step* or Cycling**
	Denotes where the class meets: *Aerobics Studio     **Cycling Studio     ***Main Gym   Group Exercise Class Descriptions AB Express If you want to strengthen your abdominals, check out this class. Active Adult Training This class is for the young at heart, active older adult.  It combines a light cardio workout with strength training. Beginner Yoga Want to try yoga, but feel worried you will feel lost?  Try this beginning class to learn all the basic poses. Belly Dance Feel great and have fun while exercising!  Try this beginner belly dance class for women of all shapes, sizes and fitness levels.  Benefits include core training, aerobic conditioning and flexibility enhancement. Body Sculpting Looking for a challenging and always changing toning class?  Look no further. Core Training Try this class if you want to train your Abs and Back.  You will use the Reebok® Core Boards for a challenging workout. Cycling Come and experience the BEST calorie burning exercise.  Easy on your joints and no cars to dodge as you trip to better health! Hatha Yoga Looking for the mind and body connection in exercise?  Try our Hatha Yoga class and reduce your stress level, increase your flexibility and relax. HEAT High Energy Athletic Training.  Incorporates step aerobics, hi-lo aerobics and powerful athletic movements. Hi/Lo and Tone Try this floor aerobics and abdominal sculpting class for a great total body workout! Interval Training Are you looking for an intense class that includes both cardiovascular and strength training all in one fast workout?  We will make sure you break a sweat. Just Step This one hour class consists of a warm up and a cool down, but everything in between is just step. Kickboxing Join in for this cardiovascular workout featuring punching and kicking combinations. Pilates This class is designed to improve muscular strength & flexibility, balance, posture and overall well-being.  It will work the mind as well as the body. Step-n-Tone Everyone from beginners to advanced steppers will enjoy this workout combining the benefits of cardiovascular and strength training. Wake Up & Workout Are you looking for variety in your workout?  This total body workout will combine cardio and conditioning using a mix of exercises and equipment. Zumba Dance, Dance, Dance...Come and enjoy this fun Latin based, aerobic dance class.   Youth Fitness Policy Youth 12-13 years of age Children 12-14 years of age will be permitted to use the Main Gym and Free Weight Room equipment under the following conditions.  There will be NO exceptions and if they are not followed privileges will be revoked. Youth must be under direct supervision of parent. Both parent and youth go through orientation together. Signature of parent and youth agreeing to follow rules of facility and youth training guidelines. Youth 14-17 years of age To use the facility without a parent, youth ages 14-17 must go through an orientation to cover facility rules and equipment guidelines.  After the orientation, you will receive a sticker on your card permitting you to use the Free Weight Room and Main Gym.   Member Fitness Orientations Adults 18+ years of age Need a review of our cardiovascular and strength equipment?  During orientations, you receive instruction on the basic operation of cardiovascular and strength training equipment.  Orientations can be done in the Life Circuit Center, Free Weight Room and Main Gym.  Please sign up for your free orientation today at the front desk.   Ballroom Dancing Ballroom dancing is coming to a close for the season in May and won't be back until September. Make sure you sign up early for these exciting classes because space is limited. May 2008 Class Dates Times Fees Level 2 Rumba & Cha Cha Saturdays: May 10, 17 & 31 5:30-7:00 p.m. YMCA Members  $24.00 Program Members  $30.00 Level 3 Cha Cha Mondays: May 12, 19 & June 2 7:30-8:30 p.m. YMCA Members  $16.00 Program Members  $20.00 Level 3 West Coast Swing Mondays: May 12, 19 & June 2 8:30-9:30 p.m. YMCA Members  $16.00 Program Members  $20.00   Ballroom Dances We will be hosting a dance in May for beginners to practice new skills and veterans to dust off their dancing shoes too.  All dances are open to the public.  Light refreshments will be served. Date, Day & Times:    Saturday, May 31, 2008     8:00-10:30 p.m. Fees:   YMCA Members/Ballroom Participants   $10.00          Program Members   $12.50   Private Dance Lessons Private dance lessons are available.  For rates and additional information, please visit www.delmarvadance.com   Beginners Social Slow Dance Tired of going to parties and weddings and getting out on the dance floor not knowing what to do or feeling like a klutz?  Do you only know how to do the old "clutch and sway" slow dancing that you used to do in your high school days?  Then this is the class for you!  In just an hour you'll be feeling more comfortable and confident on the dance floor...men will learn the trick to leading your partner in turns and ladies will understand what they have to do to follow their partner.  Register for this one-hour Slow Dance lesson and then practice what you learn at a dance immediately after the lesson.  Come to one or both! Date:  Saturday, June 28, 2008 Lesson Time:  7:00-8:00 p.m.     Dance Time:  8:00-10:30 p.m. Fees:  YMCA Members     $10.00          Program Members     $12.50   I left it at the Y - Weight Loss Challenge This program is for those people who enjoy working out on their own, but need some accountability.  This 3-month challenge will provide you with a weekly meeting to weigh-in and get your body circumference measurements taken.  Winners will be chosen by total weight loss percentage and will win Y-Bucks which can be used for any YMCA program or merchandise.  After you lose 10+ pounds, you will receive a T-shirt stating you "Left It At The Y". Registration Deadline:     May 9, 2008 Session Dates:     May 19-August 22, 2008 Fees:     YMCA Members     $25.00     Program Members     $50.00   HIP Kids Is your child struggling with managing their weight?  Has a doctor or school nurse suggested your child get more exercise or nutritional counseling?  If so, join the YMCA HIP Kids program.  We are a medically referred program that covers exercise, nutrition and behavior modification.  It is a 12-week program that meets twice a week.  The nutritional sessions will be on Tuesdays at 5:30 p.m. followed by fitness, and on Thursdays we start with fitness followed by behavior modification.  Parental involvement is a must for this program.  If you would like more information, please contact Sheri Reid.  Registration packets are at the front desk.  You must have a physician's prescription before you register. Ages:  8 years and older Registration Deadline:  April 28, 2008 Session Dates:  May 13-July 29, 2008 Days & Times:  Tuesday & Thursday  5:30-6:30 p.m. Fees:     YMCA Members     $265.00     Program Members     $325.00   Kid Fit Club Calling all kids!  Looking for a place to hang out while your parents work out?  Join the Kid Fit Club this summer and learn about exercise, nutrition and healthy habits.  Jessica is back this summer with more fun for everyone. Ages:  6-12 years old Days & Times:  Monday-Friday  9:00-11:00 a.m. Fees:     Free to YMCA Members Only   A La Cart Wellness Services The following services are available to YMCA Members Only.   Nutritional Counseling Do you need some extra guidance when it come to your diet?  Registered Dietician, Katie Horton, will analyze your food intake and make recommendations depending on your goals. Fees: 1 Session     $40.00 2 Sessions   $75.00 3 Sessions   $115.00   Personal Training Services Join one of our certified personal trainers to learn exercises that build strength, endurance and overall cardiovascular endurance.  The trainers can help you get the most out of your workout time. Fees: 30-Minute 60-Minute 1 Sessions $18.00 $35.00 5 Sessions $85.00 $160.00 10 Sessions $160.00 $310.00 20 Sessions $320.00 $480.00   Fitness Testing Testing with a certified personal trainer.  Include body composition, girth, resting heart rate, cardiovascular condition, flexibility, muscular strength and endurance. Fees:  $35.00   Weigh & Measure A 15-minute session with a certified personal trainer to check on weight management progress. Fees:  $6.00 per appointment   Group Sessions Various medical, fitness and wellness specialists in the area will discuss multiple topics such as nutrition, massage for wellness, back health, goal setting, disease and exercise, etc. Fees:  Free   Package Wellness Deals The following packages are available to YMCA Members Only.   Beach Worthy Body A 6-week program geared towards interval cardiovascular training and whittling away the butt and gut.  Program includes one nutritional counseling session, five 30-minutes personal training sessions, one 60-minute personal training session and six weigh & measures. Fees:  $195.00   Before & After Baby A 12-week program to keep you on track before baby arrives or once he/she is here.  Package  includes two nutritional counseling sessions, ten 30-minutes personal training sessions and six weigh & measures. Fees:  $271.00   Competitors Challenge An 8-week program to add the edge to your next competition, whether is is a 5K, swim meet, triathlon or anything else you compete in.  Package includes one nutritional counseling session, two fitness tests and five 30-minute personal training sessions. Fees:  $195.00   Beginner Basics A 12-week program to get you started working out the proper way and set yourself up for success!  Package includes two nutritional counseling sessions, two fitness tests, twelve weigh & measures and ten 30-minute personal training sessions. Fees:  $375.00   6-Weeks to a Healthy Lifestyle The 6-week program is designed to provide guidance, encouragement and education to help participants achieve a healthier lifestyle.  Package includes one nutritional counseling session, one fitness test, six weigh & measures and one 60-minute personal training sessions. Fees:  $145.00   Aerobic Studio Rental The Aerobic Studio is now available for rentals.  Fees are $15.00 an hour for YMCA Members and $25.00 an hour for Program Members.  Please contact Amy Sorg, Wellness Coordinator for more information.   Health & Wellness Department Staff Associate Executive Director - Sheri Reid 410-749-0101 ext. 114 email: sreid@middelmarvaymca.org   Wellness Coordinator - Amy Sorg 410-749-0101 ext. 113 email: asorg@middelmarvaymca.org   We build strong kids, strong families, strong communities
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