Mid-Shore Family YMCA - Health & Fitness Wellness

AB Express	If you want to strengthen your abdominals, check out this quick class.
Active Adult Training	This class is for the young at heart, active older adult. It combines a light cardio workout with strength training.
Body Sculpting	Challenge your muscle strength using multiple types of equipment such as bands, balls and your own body weight.
Boot Camp	Join this hard-core military style class for overall fitness. No music, no frills, no kidding!! You will start with a stretching routine followed by a "Daily Dozen" of calisthenics and weighted exercises to help build lean muscle and burn unwanted fat. Be prepared to count the exercises under the direction of the "Drill Instructor".
Cardio Kick	Use your body, not equipment, for this cardiovascular workout featuring punching and kicking combinations.
Core Training	Try this class if you want to train your Abs and Back. You will use the Reebok® Core Boards, as well as other types of equipment, for a challenging workout.
Cycling	You can experience the BEST calorie burning exercise. Cycling is easy on your joints and there are no cars to dodge as you ride to better health.
Hatha Yoga	Combine physical yoga postures and yogic breathing to improve your physical, emotional and spiritual well-being.
Interval Training	Enjoy a combination of cardio and resistance training this easy to follow class.
Just Step	This one hour class consists of a warm up and a cool down, but everything in between is just step.
Party Step	Exciting step choreography to rockin' new party jams. You'll challenge your mind and body as you burn calories!
Pilates	This mat class is designed to improve muscular strength, flexibility, balance and posture by strengthening the core/powerhouse. Explore your mind body connection through movements that will improve your overall well-being.
Pilates on the Ball	You will execute Pilates postures on the ball for an added stability challenge. A large stability ball or a small Bender ball will be utilized.
Restorative Yoga	Recuperate from the stress of your workouts and work week. Calm your body and mind with breath exercise, deep stretches, held poses and relaxation techniques. Restore yourself!
Ripped	This class combines high impact cardio, endurance and strength training. Build muscle, strengthen the core, shed unwanted pounds and get "ripped"!
Sculpt & Burn	This no-nonsense but fun class is full of short aerobic and compound muscle training intervals.
Step Interval Training	This high energy class alternates classic step favorites with intervals of strength training. The step will be used horizontally and vertically. You will see some plyometric hops and jumps in this easy to follow class.
Step-n-Tone	Everyone from beginners to advanced steppers will enjoy this cardiovascular step workout followed by muscle sculpting exercises.
TABATA	A time efficient workout combining strength or cardio intervals for 20 seconds followed by 10 seconds of rest. This challenging body compound movement workout is designed for all fitness levels.
Vigorous Vinyasa Yoga	This flow yoga class relaxes the muscles, increases flexibility and includes cardiovascular activity to help 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 strength exercises using a mix of exercises.
Weekend Pump & Stretch	Start your weekend bright and early every Saturday morning with this sculpting workout followed by flexibility stretch. Beginners and veterans alike will enjoy this class.
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.

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.

This 12-week training program will train you to complete the Tim Kennard 10 mile River Run in Salisbury in March 2012. Join to prepare yourself physically and mentally. Everything you need to know including motivation, footwear, apparel, rest days, cross training, hydration and nutrition will be covered. Please note that the fees DO NOT include the run registration.

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.

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

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

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

Session Dates, Class, Days & Times:

2/11-3/3 (snow date 3/10)	Salsa	Saturdays	1:30-2:30 p.m.
3/17-4/7	American Tango	Saturdays	1:30-2:30 p.m.

Performance Level ~ In this group class you will learn a choreographed group dance as well as innovative moves you can perform with your group or on your own on the dance floor.

Session Dates, Class, Days & Times:

2/7-2/28 (snow date 3/6)	Level 1 Salsa	Tuesdays	7:30-8:30 p.m.
3/12-4/3	Level 2 Salsa	Tuesdays	7:30-8:30 p.m.

Private Dance Lessons are available from both of our professional dance instructors. For lessons email Amanda at amanda@dancingontheshore.com.

Are you curious about your fitness level? One of our YMCA certified personal trainers will assess your body composition, cardiovascular fitness, 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. We now have YOGA PERSONAL TRAINING!!!

Fees:	30-Minute	60-Minute
1 Session	$18	$35
5 Sessions	$85	$160
10 Sessions	$160	$310
20 Sessions	$310	$480

The Mid-Shore Family YMCA is dedicated to supporting kids in the journey to create and sustain a healthy lifestyle. In response from parents and physicians, we offer personal training for kids ages 8-17. Let our experienced and certified personal trainings develop activities that are safe, healthy and fun for your child.

Fees:	30-Minute
1 Session	$18
5 Sessions	$85
10 Sessions	$160
20 Sessions	$310

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	$52.50
5 Sessions	$127.50	$240
10 Sessions	$240	$465
20 Sessions	$470	$720

Do you need some accountability to help you reach your weight loss goals? Sign up for a 15 minute session with a certified personal trainer to check on your weight management progress.

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

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

Sign up with the a YMCA dietician for some help devising a sensible and realistic nutrition plan that will work with your daily life. Emily Balea, RD, LDN, will analyze your food intake and make recommendations in line with your personal goals.

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