FEEL HEALTHIER Adult Group Classes & Healthy Living

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1 INDEPENDENT HEALTH FEEL HEALTHIER & Healthy Living Summer Session June 28 - August 22, 2015 At the Y we offer something for everyone! Whether you prefer a high intensity workout or something that strengthens your mind as well as your body, these classes will help you lead a healthier lifestyle! From Pilates to Cardio Kickboxing, Amazing Abs to Boot Camp why not take part in a group class today! NEXT SESSION: Fall Session September 13 - October 31, 2015 Member registration begins August 23, Open registration begins August 30, 2015

2 The first fee listed is the full privilege YMCA Member rate; the second indicates the rate for program members. Pricing is subject to change. PILATES A renowned method of body conditioning named after Joseph Pilates. This class strengthens the body s core muscles including the abdominals and the lower back. It tones the body and increases flexibility. All Y Pilates instructors have completed specialized training to teach the Pilates method. M/W/F 8:15-9:00 am T/TH 11:25 am - 12:25 pm SAT 7:10-8:10 am AMAZING ABS 30-minute intense abdominal workouts that help you trim, firm, and shape your abdominals. Strong abdominal muscles help to support your back and prevent lower back pain. So shape up and improve your posture, too! T/TH 8:45-9:15 am BODY CONDITIONING A non-aerobic class that includes resistance training with weights, resist-a-bands, and flexiballs to help firm and tone the body. SAT 8:15-9:00 am SAT 10:30-11:30 am T/TH 6:00-7:00 am SUN 9:30-10:30 am T/TH 5:05-6:05 pm INTERVAL TRAINING A one hour class that combines various styles of training including plyometrics, speed drills, intervals and weight-bearing exercises that will ensure a full-body work-out. M/W/F 10:20-11:20 am GROUP CYCLING Certified instructors teach group cycling through a set of movements and hand positions on specially designed Johnny G Spinner stationary bikes. Catering to both the elite and the recreational athlete, this high energy group exercise class is a joint-easy, low impact workout that integrates music and visualization, enabling you to enjoy a powerful mind-body connection. You control the intensity of each class by modifying the resistance and your body position. Your fitness results will be unparalleled and you will leave the class feeling great! M-F 5:45-6:45 am M/W/F 4:45-5:30 pm M/F 6:00-6:50 pm W 7:00-8:00 pm T/TH 9:30-10:15 am T/TH 6:00-6:50 pm SAT 7:15-8:15 am SAT 9:30-10:15 am SUN 8:15-9:15 am SUN 10:15-11:15 am M/W 9:15-10:05 am STRETCHING/ABS Help alleviate soreness and stiffness associated with exercising through simple deep stretching exercises. Follow up with basic abdominal exercises which help to strengthen your abdominals and lower back. T/TH 10:30-11:15 am FAMILY HIP HOP All Ages under 12 with a parent This family friendly class is an energetic form of dance allowing everyone to perform with freedom of movement and adding their own personalities. T/TH 4:15-5:00 pm POWER PUMP This high energy strength training class teaches proper lifting techniques using barbells and plates. This class is designed to firm, tone, strengthen and define muscles of the arms, shoulders, abs, back and legs. M/W/F T/TH 5:00-5:50 pm 11:10-11:45 am DOWN TO THE CORE This class emphasizes those trouble spots also known as your core muscles -abdominals, lower back, inner and outer thighs. M/W/F T/TH SAT INSANITY 10:30-11:30 am 7:15-8:00 pm 9:15-9:45 am This nationally recognized workout is getting lots of buzz and best of all...it s FOR ALL LEVELS! A high-intensity cardio conditioning class that requires no equipment - just your own bodyweight and ENERGY! No matter what your level - beginner to athletic - this class is for everyone! No choreography - just basic and efficient moves to torch fat! You re bound to love all the options offered for your personal intensity! SUN 11:45-12:45 pm MON 5:30-6:15 pm

3 The first fee listed is the full privilege YMCA Member rate; the second indicates the rate for program members. Pricing is subject to change. TAI CHI Tai Chi classes combine relaxation, strengthening, gentle movements, and static postures. These movements promote increased blood circulation, improve mental awareness, strengthen muscles, and reduce stress. Tai Chi includes gentle movements of the limbs, as well as static postures with mental images and a focus on breathing. Level I / Beginner M/F 7:00-8:00 pm Level I / Beginner T/TH 9:30-10:30 am Level II / Intermediate/Advanced *Must have Prior Tai Chi experience WED 7:00-8:00 pm YOGA Relieve stress and build strength by incorporating the mind, body, and spirit into your work-out. This hatha-based class, appropriate for all levels of students, helps improve flexibility, muscular strength, posture and alignment through yoga poses, breathing and relaxation. SAT 12:30-1:30 pm T/TH 12:35-1:35 pm T/TH 7:15-8:15 pm M/W/F 6:00-7:00 am M/W/F 12:45-1:45 pm T/TH 7:30-8:30 am SUN 8:15-9:15 am CARDIO KICKBOXING A great way to relieve stress and tension, this aerobic based class combines boxing, aerobic exercises, and strengthening exercises to increase flexibility, balance, strength, and coordination. Learn the proper way to kick and punch in a safe, non-contact environment. M/W 6:00-6:50 pm CARDIO BLAST These classes are combinations of strength training and aerobic workouts. You will get a great strength workout as well as an intense cardio workout in the same class. SAT 11:30 am - 12:15 pm XPOWER XPower is an advanced strength and conditioning class that will challenge even the most fit exerciser! This intense workout uses exercises that target specific muscle groups and continually force them to adapt to new movements, cadences, and resistance. Recommended for the intermediate to advanced exerciser. M/W/F 9:15-10:10 am T/TH 6:05-7:05 pm MEDITATION Relax, unwind and discover your mind. Enjoy guided journeys that open the heart, support healing of the whole person and free the spirit. Multipurpose Room #3 M 5:45-6:45 pm W 4:15-5:15 pm WOMEN ON WEIGHTS XS Strength training is a must for women and our small group "Women on Weights" training program is a great way to learn and apply safe and effective weight training techniques. Let us help you build confidence while building muscle! A minimum of four participants are required to run the class. Wellness Center T/TH 10:30-11:30 am $78/$102 SAT 8:15-9:15 am SUN 10:45-11:30 am BOOT CAMP No excuses! Enjoy a challenging and fun, yet doable workout! Focus will be on speed, endurance, agility, strength, power moves, and cardiovascular training. M/W/F 5:45-6:45 am South Gym T/TH 9:45-10:45 am North Gym

4 INDEPENDENT HEALTH ZUMBA When participants see a Zumba class in action, they can t wait to give it a try. Zumba classes feature exotic rhythms set to highenergy Latin and international beats. Before participants know it, they re getting fit and their energy levels are soaring! There s no other fitness class like a Zumba Fitness-Party. It s easy to do, effective and totally exhilarating, often building a deep-rooted community among returning students. T/TH 8:15-9:15 am WED 6:00-6:45 pm SAT 9:45-10:30 am North Gym M/W/F 9:15-10:00 am South Gym M/W/F 12:00-12:45 pm T/TH 11:45 am - 12:30 pm T/TH 6:15-7:15 pm SUN 9:00-10:00 am INTERVAL CARDIO Alternating between short bursts of high intensity exercises and longer recovery with low intensity exercises, this class helps you burn fat and activate an after-burn effect that keeps your body burning calories long after your workout is over! T/TH 10:35-11:05 am T/TH 5:00-5:45 pm DRUMS ALIVE Drums Alive is a new and unique group exercise class utilizing drum sticks and stability balls as drums. A Drums Alive class is a liberating experience. The rhythmic choreography is designed to enhance physical and mental fitness. Drums Alive provides an effective workout, but above all it is FUN! Drums Alive fits all fitness levels as it is extremely versatile and flexible. Please call the Welcome Center for more information. M/W/F 8:15-9:00 am Family Friendly (5 years & up) TUE 5:15-5:55 pm YOGA BASICS Intro to basic yoga poses and simple breathing techniques. Multipurpose Room #3 SUN 10:30-11:30 am FAMILY YOGA (5 years & up) All Ages, under 12 with an adult Relieve stress and build strength by incorporating the mind, body, and spirit into your work-out. This hatha-based class, appropriate for all levels of students, helps improve flexibility, muscular strength, posture and alignment through yoga poses, breathing and relaxation. TUE 4:30-5:15 pm YOGA KIDS (5 years & up) Children will learn gentle effective postures that promote stretching, strengthening, and relaxation. This class promotes concentration, self-confidence, and teaches qualities like compassion and self awareness. THU 4:30-5:00 pm HI/LOW With great moves and high energy music, this class will give you the cardio workout you want without the impact. Designed for beginners with simple patterns and lower intensity. T/TH 11:45 am - 12:30 pm

5 HEALTHY LIVING Healthy Lifestyles INDEPENDENT HEALTH LIVESTRONG AT THE YMCA June 4 - August 21, :30-1:00 pm The LIVESTRONG at the YMCA program is a research based physical activity program designed to help cancer survivors regain strength, stamina and self-esteem while connecting with fellow survivors in a welcoming, community environment. Participants work with Y staff trained in supportive cancer care to safely achieve their goals such as building muscle mass and strength, increasing flexibility and endurance; and improving confidence and self esteem. To learn more about LIVESTRONG at the YMCA, please contact Sandy Keeney No cost for Cancer Survivors. NATIONAL DIABETES PREVENTION PROGRAM The YMCA Diabetes Prevention Program (N-DPP) was designed and researched by the Indiana University School of Medicine to aid in the prevention of diabetes for individuals who have prediabetes. The program meets for 16 weeks in a group setting where personal lifestyle goals are set for each individual. Each one-hour session will cover diet, exercise, and behavior modification. For more information call A referral from your physician is required. For a full list of dates and locations visit YMCABuffaloNiagara.org. You do not need to join or be a member of the YMCA to be eligible. 5/4-8/24 MON 7:00-8:00 PM Cost: $320 Fees covered in full for those with BlueCross BlueShield coverage. Independent Health subscribers pay a $50 registration fee. MASSAGE THERAPY Looking for a great way to relax? Why not try a massage with Buffalo Bodywork! You will experience deep relaxation, lower blood pressure, better circulation and so much more. For more information call the branch at RED CROSS BLOOD DRIVE Friday, July 3, :00-1:00 pm The Red Cross Mobile Truck will be in our parking lot to accept blood donations. Call to make your appointment, RED CROSS or visit redcrossblood.org. Walk-ins welcomed!

6 HEALTHY LIVING Aquatics AQUATICS STRENGTH AND STRETCH This class uses gentle, no impact, exercises to increase flexibility, improve posture and range of motion while decreasing pain and stiffness in joints. The pool is equipped to assist those needing assistance entering and exiting the water. M/W/F 2:00-3:00 pm T/TH 10:00-11:00 am T/TH 2:00-3:00 pm SilverSplash Activate your urge for variety! Splash offers fun, shallow-water movement to improve agility and flexibility while addressing cardiovascular, strength and endurance conditioning. No swimming ability is required, and a SilverSneakers kickboard or other aquatic equipment is used to improve strength, balance and coordination. M/W/F 10:00-11:00 am INDEPENDENT HEALTH MASTERS SWIM CLUB This is an organized swim program for adults who are interested in building endurance and improving strokes and turns. Participation in competitive swim meets is possible, but not required. Masters Swim Club is a great way for tri-athletes to drop significant time in the swimming portion of triathlons. Practices are limited to 12 participants. Please call for more information. M/W/F 6:00-7:00 am $65/$105 AQUA CHI Ages 16 years & up YMCA Members Only Gently movements, static postures, mental imagery and deep breathing, promote circulation of blood and energy, improve mental awareness, strengthen muscles and joints and reduce stress. Aqua Chi also reduces arthritic pain, improves balance and strengthens the immune system. T/TH 11:00 am - 12:00 pm MUSCLE MIXERS Ages 16 years & up YMCA Members Only Use several rhythmic muscle mixers for the pool, along with a creative approach to traditional buoyant and drag resistant exercises. Get a total body workout. T/TH 8:00-9:00 am AQUAFIT This class includes low/high intensity cardiovascular work and exercise that enhances muscle tone and flexibility. Safety and proper form are emphasized in a relaxed, fun atmosphere. Nonswimmers are welcome. M-F 9:00-10:00 am M-F 1:00-2:00 pm SAT 9:00-10:00 am SUN 11:00 am - 12:00 pm AQUA MIX & KICKS Take your water workout to new levels! The class will have kickboxing choreography combined with aqua mix standards. MON 6:00-7:00 pm TUE 6:30-7:30 pm WATER WALKERS Ages 16 years & up YMCA Members Only Reap the benefits of a two hour walk in a mere 30 minutes! Use the resistance of the water to maintain muscle strength and cardiovascular endurance. This is not an instructor lead class. M/W/F 6:00-9:00 am T/TH 5:30-8:00 am AQUA ZUMBA Splash your way into shape with an invigorating low-impact aquatic exercise. Known as the Zumba "pool party", the Aqua Zumba program gives new meaning to the idea of a refreshing workout. Integrating the Zumba philosophy with traditional aquatic fitness disciplines, Aqua Zumba blends it all together into workout that's cardio-conditioning, body-toning, and most of all, exhilarating beyond belief. THU 6:30-7:30 pm

7 INDEPENDENT HEALTH ADULT GROUP CLASSES 4 PERSON SMALL GROUP TRAINING Exercise plans are tailored to meet a small groups goals. $135 for 6 sessions. Schedule times and dates with a Personal Trainer. GROUP CIRCUIT TRAINING With up to 6 people Body conditioning or resistance training using high-intensity aerobics. It targets strength building and muscular endurance. Time between exercises in circuit training is short, often with rapid movement to the next exercise. $78/$102 2 Times per Week 7 weeks T/TH 9:00-10:00 am ADULT DANCE, LINE DANCING Class will include Line Dancing choreography. For beginners. Located in. W/F 11:45-12:30 pm FREE/ - - EASY RIDERS Geared towards beginners, Certified Instructors teach an easy to follow, low intensity Group Cycling class. 12/1-12/22. Located in. Mon 7:00-7:40 pm FREE/ - - BODY OF IRON FITNESS CHALLENGE May 15th - August miles Swim miles Bike miles Run in 30 days. Please Contact Katarina Manuse, Wellness Director, for information at x2324 or kmanuse@ymcabn.org. Register online at ytraak.org/summerofiron Cost: $2.99 to start ADULT SOCIAL DANCE Friday, June 19 6:00-7:00 pm Open to members and their guests. 18 years old or older. Located in. CO-ED DODGEBALL TOURNAMENT Friday, August 7 7:00-9:00 pm Dip, dive, duck, and dodge your way through this dodgeball tournament! Test your endurance, speed, and accuracy, while having a great time with friends! NEW- Each match will be best out of 3 games! 1st, 2nd, AND 3rd place trophies! Teams consist of 6-10 people, with at least 2 women on each team. Register by July 31, Ages 18 & Up. Cost: $35.00 per team FULL CENTURY RIDE Saturday, July 18th 9:00 am - 12:00 pm Join our group exercise instructors in the parking lot for a 100 mile bike ride using group cycling kieser bikes or bring your own trainer and road bike. Cost: $20.00 per Kieser bike $5.00 with your own bike FITNESS FUN FIELD DAY Saturday, June 27 1:00-4:00 pm Join the Wellness Department on the grounds outdoors for an all ages field day! Activities/games vary from: Kickball, Capture the Flag, Bocce Ball, Four Square, Hop Scotch, Croquet, Jarts and more. Katarina Manuse Wellness Director 3 of 3

8 INDEPENDENT HEALTH YOUR YMCA WELLNESS CENTER Take advantage of our FREE Health and Wellness Consultation for members! Meet with our fitness staff to assess your goals and talk through how to achieve them. You can also meet as a family to discuss which exercises, programs, and activities will help you meet your goals. Stop by the Welcome Center to schedule your Wellness Consultation today. 12 WEEKS TO A BETTER YOU PROGRAM 12 Weeks To A Better You is an exercise support process designed to increase participants' understanding of how to work-out appropriately in order to meet his/her goal(s). It is offered specifically to assist members new to exercise. Each participant will receive 4 weeks of exercise direction on how to best utilize equipment. Followed by 7 weeks of touch point meetings and a final assessment/survey at week 12. The program will give new members a concrete path to follow. This is a free YMCA member benefit. Members need to complete a Wellness Intake prior to registering for the 12 week program. ONE-ON-ONE FITNESS ASSESSMENTS One hour of assessment and orientation with two follow up appointments, including a full fitness assessment that consists of blood pressure screening, body composition (body fat), and target hear rate zone identification. Our fitness professionals will then design a program to fit your individual goals and levels. Appointments for an assessment can be made with a YMCA personal trainer in the Wellness Center. Fitness Assessment components include: Par-Q (preliminary health history) Age, height, weight Resting heart rate and blood pressure Body composition (skin folds, waist-hip, and/or girth measurements Cardio respiratory fitness (3-minute step test) Flexibility (sit and reach test) FRIEND FIT Two people can receive personal training at the same time for only $330/$500 for six sessions. This option is available for YMCA members only. PERSONAL TRAINING Whether you want to manage your weight, participate in sports conditioning during the off-season, or live healthier, we have a personal training program for you. A certified personal trainer guides participants through a structured workout program. Individualized exercise plans are tailored by the trainers for the member's specific goals. Participants will learn the proper techniques for utilizing cardiovascular and strength training equipment. Free weights, resista-balls, medicine balls, and other types of fitness equipment are also utilized. Choose from the following programs: Basic Personal Training Elite Personal Training Sports-Specific Personal Training Youth Personal Training (ages 8-12) Teen Personal Training (ages 13-17) Cost: 1 Session $40/$50 3 Sessions $110/$150 6 Sessions $210/$ Sessions $360/$540 FAMILY FRIENDLY CLASSES All Family Friendly classes are for children ages 5 through 13 years with an adult. All participants are asked to follow instruction and act appropriately throughout the class. Appropriateness will be left up to the class instructor. YMCA DIETICIAN Meet one- on- one with a registered, licensed Dietician to discuss your nutritional needs to meet your individual goals, whether it might be weight loss or performance based. Cost: 1 Session $40/$50 3 Sessions $110/$143 6 Sessions $210/$ Sessions $360/$540 Katarina Manuse Wellness Director 3 of 3