Mid-Shore Family YMCA - Health & Fitness Wellness

Start exercising regularly with the YMCA beginner group exercise classes. Read the class descriptions below for Beginner Yoga and Weekend Workout. Join these classes and learn proper form, increase your fitness level gradually and feel successful. These classes are designated by the blue color in the class schedule calendar.

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.
Body Sculpting	Looking for a challenging and always changing toning class? Look no further.
Boot Camp	This no nonsense, fun class is full of short aerobic and compound muscle training intervals.
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? Combine physical yoga postures and mindful yogic breathing to improve your physical, emotional and spiritual well-being. All levels welcome from beginner to moderate. No inverted postures or challenging balances in this class.
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!
Just Step	This one hour class consists of a warm up and a cool down, but everything in between is just step.
Kickboxing	Use your body not equipment 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.
Vigorous Vinyasa Yoga	This yoga class relaxes the muscles, increases flexibility, includes cardiovascular activity and helps burn calories. Vinyasa Yoga is a system of yoga that emphasizes the connection between movement and breath.
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.
Weekend Workout	Start your weekend bright and early every Saturday morning with this cardiovascular, sculpting and core-training workout. Great for beginners and veterans alike.
Zumba	Dance, Dance, Dance...Come and enjoy this fun Latin based, aerobic dance class.

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.

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.

Are you new to the YMCA or do you need a review of our cardiovascular and strength equipment? You will receive instruction on the basic operation of this equipment. Orientations can be done in the Life Circuit Center, Free Weight Room and Main Gym. Please make appointments for your orientation at the front desk.

Aggie Beletsky of "Dancing on the Shore" Presents Ballroom Dancing at the YMCA!!

Aggie Beletsky started professional dance training about 10 years ago when she walked into an Arthur Murray Dance studio in California. She had been partner dancing with her father in Poland for most of her life. She soon began competitions all over the U.S. Aggie has experience teaching students at all levels including professional dancers. As a new Eastern Shore resident, she is looking forward to teaching at the YMCA!

Basic Beginners ~ This class is for the student who has never taken any lessons before.

Beginner Level 1 ~ This class is a continuation of Basic Beginners. A few steps will be added with a review of previous steps.

Beginner Level 2 ~ A slightly more advanced class. You must know the basics of the dance or have attended Beginner Level 1 before taking this class.

Session Dates, Class, Days & Times:

February 15-March 8	Waltz	Mondays	7:30-8:30 p.m.
April 19-May 10	Cha-Cha	Mondays	7:30-8:30 p.m.

Intermediate ~ This is an advanced class. You must have taken Level 2 group class or have prior approval to take this class.

Session Dates, Class, Days & Times:

January 9-30	American Rumba	Saturdays	1:30-2:30 p.m.
February 13-March 6	Tango	Saturdays	1:30-2:30 p.m.
March 20-April 10 (no class April 3)	Waltz	Saturdays	1:30-2:30 p.m.
April 17-May 8	Salsa	Saturdays	1:30-2:30 p.m.

Introduction to Basic Club Dances ~ Learn all the dances you see at the clubs! Learn the basics in Salsa, Cha-Cha, Night Club Two Step and Merengue in this six week course.

Session Dates, Days & Times: January 9-February 13 Saturdays 2:30-3:30 p.m.

Introduction to Ballroom ~ In this 6 week course you will learn the basics in the Waltz, Tango and Foxtrot.

Session Dates, Days & Times: February 27-April 10 (No class Easter weekend) Saturdays 2:30-3:30 p.m.

Join Pam Wood, Dancing on the Shore's guest instructor from Ballroom Made Simple, here at the YMCA to learn the basics of Ballroom Dance. All of Pam's classes will introduce students to ballroom dance so they are appropriate for the novice!

Basic Beginner Ballroom ~ Receive a sampling of the 3 most popular smooth style dances: Tango, Fox Trot and Waltz.

Session Dates, Days & Times: January 14-February 4 Thursdays 7:30-8:30 p.m.

Basic Beginner Latin ~ Receive a sampling of the 3 most popular Latin dances: Rumba, Cha-Cha and Salsa.

Session Dates, Days & Times: January 14-February 4 Thursdays 8:30-9:30 p.m.

Basic Beginners ~ This class is for the student who has never taken any lessons before.

Bill is a master at dancing Swing, Cha-Cha and Hustle to the same song without missing a beat. Don't miss your opportunity to learn these "tricks of the trade" and enhance your dance repertoire as Bill presents his Dance Fusion series this winter at the YMCA. All of Bill's talent helped him and his partner, Bernadette DiPino, WIN Dancing with Delmarva's Stars 2009. For more information about Bill Goschen and his experience, please click below to go to his website!

Learn to dance the Balboa and Long Legged Charleston in this 4 week introductory class. In this course, students will learn the basic foot work, body posturing and timing of each dance. Students will also learn how to move in and out of these swing dances during a song.

Learn two of the hottest dances on Delmarva in this 4 week class. In the course, students will learn the basic moves, timing and styling of both dances. Great for all levels of dancers. Students will also learn how to seamlessly move in and out of both dances during a song.

Private Dance Lessons are available from both of our professional dance instructors. For lessons with Aggie Beletsky, email amanda@dancingontheshore.com or for lessons with Bill Goshen, email bgdance1@cs.com.

YMCA Dance Instructor Wanda Rayne began line dancing 7 years ago when she was looking for something that would provide the socialization, exercise and mood elevation to help counteract the winter doldrums. But she needed something that was fun and didn't require talent. And so, she discovered line dancing. Wanda has been spending part of her winters in Arizona for the past 6 years where she dances in a line dancing club with over 100 members.

Wanda began teaching about 3 years ago when some of the dancers that she had met asked her to teach them the dances she did in Arizona. They had a lot of fun with it...so much so, in fact, that she's been sharing dances with others ever since. Line dancing is the ultimate in hobbies...no partner or equipment needed. It is one of the few activities where it is just as much fun to do it wrong as to do it right.

If you like to dance, you will love line dancing. In our lessons, you will learn such dances as the Boot Scootin' Boogie, Stroll Along Cha Cha, Little Rumba, Texas Stomp, Jailhouse Creole and various other dances that they are doing all across the country. You don't need boots or hats, all you need is a desire to dance and have fun.

Line Dance Class, Dates, Days & Times:

April 13-June 1	Line Dance 2	Tuesdays	10:45-11:45 a.m.
April 15-June 3	Line Dance 1	Thursdays	10:45-11:45 a.m.
April 17-June 12 (no class May 29)	Line Dance 1 & 2	Saturdays	10:45-12:15 p.m.

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.

Do you want to be healthy, fit and strong for life? The YMCA and your friends or family can help. Your team of 4 will received one personal training session a week, a pre and post fitness test, and healthy eating educational advice and information. Choose this three month program and compete to win a three month free YMCA Basic Membership for each team member. Your team goal is to adopt a healthy lifestyle through regular exercise and healthy eating; all the while, increasing your strength, cardiovascular fitness level and flexibility. Your team will not only be judged on percentage of weight loss but body fat loss, fitness level, attitude and eating habits.

Pick a partner and join the YMCA's newest challenge! Work together to lose the most percentage of weight as a couple. Now is your change to get fit for the summer in 9 weeks and win the grand prize! The winners will each receive a $100.00 gift certificate to either Designer's Edge/About Faces or Dick's Sporting Goods/Gander Mountain. Competition includes a mandatory kickoff event to weigh and measure participants, provide brief lectures on beginning exercise and nutrition basics. Please attend the kickoff on October 5, 2009 at 7:00 p.m. and the mid-program weigh-in that will place on Thursday, November 5, 2009 at 7:00 p.m. You will receive a water bottle for joining the competition. There is a limit of 25 couples for this program, so register early! You must register as a couple.

Fees: YMCA Members $70.00 per couple Program Participants $110.00 per couple

Does your child need help adopting a healthy lifestyle? We have the answer! HIP Kids is for children ages 10 and older who are at risk of becoming overweight or obese. During the 12-week program, children and parents develop exercise and nutrition strategies to improve the health of the whole family. Please contact Amy Sorg, Wellness Coordinator, for further information.

Testing with a certified personal trainer. Include body composition, girth, resting heart rate, cardiovascular condition, flexibility, muscular strength and endurance.

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 Session	$18.00	$35.00
5 Sessions	$85.00	$160.00
10 Sessions	$160.00	$310.00
20 Sessions	$310.00	$480.00

Semi-Private Personal Training Services ~ (Participants: minimum 2; maximum 5)

Would you like to train with a friend, group or family? We offer semi-private personal training for individuals of similar fitness abilities. If you are a family and would like to exercise together then a trainer will develop a workout for you. Just be prepared to exercise with your kids.

Fees:	30-Minute	60-Minute
1 Session	$27.00	$52.50
5 Sessions	$127.50	$240.00
10 Sessions	$240.00	$465.00
20 Sessions	$480.00	$720.00

A 15-minute session with a certified personal trainer to check on weight management progress.

The 6-week program is designed to provide guidance, encouragement and education to help participants achieve a healthier lifestyle. Package includes one fitness test, six weigh & measures, two 60-minute personal training sessions and two 30-minute personal training session.

A 12-week program to get you started working out the proper way and set yourself up for success! Package includes two fitness tests, twelve weigh & measures, two 60-minute personal training sessions and ten 30-minute personal training sessions.

A 6-week interval cardiovascular program geared towards core training. Program includes two 60-minute personal training sessions, five 30-minutes personal training sessions and six weigh & measures.

If you do not see the package for you, create your own! Just choose the session, testing, weight & measure options you want.

Let one of our registered dieticians help you devise a sensible and realistic nutrition plan that will work with your everyday life. A registered dietician will analyze your food intake and make recommendations depending upon your goals.

The Aerobic Studio is now available for rentals. Fees are $15.00 an hour for YMCA Members and $25.00 an hour for Program Participants. Please contact Amy Sorg, Wellness Coordinator for more information.