FALL FALL INTO FITNESS. Your Y Program Guide HAVERFORD AREA YMCA. FALL 2015 Registration begins August 10 th. philaymca.org

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1 HAVERFORD AREA YMCA FALL FALL INTO FITNESS Your Y Program Guide FALL 2015 Registration begins August 10 th FITSTART 90 Experience the Y s new 90-day weight loss program! See inside for details. philaymca.org 1

2 MISSION TO TRANSLATE THE PRINCIPLES OF THE YMCA S CHRISTIAN HERITAGE INTO PROGRAMS THAT NURTURE CHILDREN, STRENGTHEN FAMILIES, BUILD STRONG COMMUNITIES AND DEVELOP HEALTHY SPIRITS, MINDS AND BODIES FOR ALL. Letter from Our CEO Dear Friends, Before we know it, the school bells will ring and our youngest members will begin the school year. The Y is committed to nurturing the potential of youth and teens through our renowned programs such as before school and after school care, 7th Grade memberships and the Y Achievers program. As children return to school, make the Y part of your fall fitness routine. Visit any one of our 17 YMCA branches and choose from hundreds of after-school activities, group exercise classes, and events designed to fit your family needs. From school age child care and Zumba to helping seniors stay healthy, our Y s continue to offer programs that nurture children, support families and engage our community. Stop by the Welcome Center or visit our website at philaymca.org to learn more about programs that meet all your personal and family fitness goals. Thanks for being a member of our YMCA. Enjoy the last few weeks of summer! Sincerely, John F. Flynn President & CEO What s Inside Registration && Membership 3 Health & Wellness 5 Aquatics 11 Active Older Adults Adults Youth Teens Instructional Sports Sports Sports Leagues Leagues Family Ability Ability Programs Programs Child Child Care Care Community Community Annual Annual Campaign Campaign Camp 31 2

3 REGISTRATION & MEMBERSHIP HAVERFORD AREA YMCA YMCA Online Account Management A convenient way to register for your favorite YMCA programs. In addition to our regular registration process, online account management allows you to: Register for programs and summer day camp View your membership account Update credit card information Make payments online Just go to philaymca.org, click the My Account link and follow the directions to log into your online membership account. Registration YMCA membership is required for all programs. Full Privilege Members will receive priority registration privileges at least 1 week prior to Program Members. Membership cards should be presented at the time of registration. Session Begins Ends Early Fall Session Sept. 14 Nov. 1 Registration Begins Full Privilege Members Aug. 10 Program Members Aug. 17 Session Begins Ends Late Fall Session Nov. 2 Dec. 20 Registration Begins Full Privilege Members Oct. 12 Program Members Oct. 19 Hours of Operation - Friday Saturday Sunday 5:00 AM - 10:00 PM 6:00 AM - 7:00 PM 7:00 AM - 7:00 PM Holiday Hours Labor September 7 Closed Thanksgiving November 26 Closed Christmas Eve December 24 5:00 AM - 3:00 PM Christmas December 25 Closed New Years Eve December 31 5:00 AM - 3:00 PM New Years January 1 9:00 AM - 3:00 PM Child Watch (3 months to 12 years) Child Watch is a value added member benefit and is included with the cost of full privilege adult or family memberships. This service is offered on-site with convenient drop-in hours that vary by location. Hours are subject to change around holidays. Registration is not required and Child Watch is operated on a first come, first served basis. This service is intended to support parents while working out. Parents must remain at the YMCA and are limited to two hours per day. Parents will be contacted to pick up their child if there are any problems. Hours - Friday Saturday - Sunday Youth Activity Center (6 years to 12 years) - Friday Saturday - Sunday 7:45 AM - 8:30 PM 7:45 AM - 7:00 PM 8:00 AM - 4:00 PM 2:30 PM - 8:30 PM 2:30 PM - 7:00 PM 8:00 AM - 4:00 PM Diversity & Nondiscrimination The Philadelphia Freedom Valley YMCA embraces values and beliefs which support and reflect the inclusion and appreciation of all persons regardless of race, gender, creed, religion, ethnic origin, sexual orientation, age or disability. The Philadelphia Freedom Valley YMCA is an equal opportunity employer and care provider. Meet Our Staff Dave Mullin Executive Director ext Buddy Bingaman Property Director ext Nicole Cashman Teen Director ext Dorothy Gibbons Assistant Membership Director ext Joanne Gooding Aquatic Director ext Ziba Hafezian Director of Administration ext Rick Knowles Advanced Membership Experience Director ext Katie Koch Advanced Aquatic Director ext Don McCall Family Programming Director ext Michelle Papurt Child Watch/Birthday Party Coordinator ext Pat Resnick Wellness Director ext Amanda Schoppet Advanced Director Child Care & Camp ext Julia Stratton Advanced Wellness Director ext Shea Trogdon Membership & Marketing Director ext John Verlinghieri Senior Program Director ext Heather Williams Child Watch & Ability Director ext GENERAL INFORMATION 3

4 MEMBERSHIP Membership in the YMCA is relationship building with people - a relationship that is at the heart of the YMCA mission. YMCA membership provides more than just access to our facility. It helps you lead a healthier life by building friendships and providing a way for you to be a part of your community. Full Privilege Membership Full Privilege Membership allows members to utilize all Philadelphia Freedom Valley YMCA facilities and participate in programs at a preferred rate. Full Privilege Membership Benefits Include: Full access to all Philadelphia Freedom Valley YMCA locations Priority class and program registration FREE consultations with a Wellness Coach Adult Group Exercise classes (includes land & water classes) Babysitting Services (maximum 2 hours per day) Reduced rates for Youth Sports & Swim Lessons A.W.A.Y. privileges at Ys across the country Guest passes No contracts to sign Financial Assistance The Philadelphia Freedom Valley YMCA is a non - profit, community - based organization committed to helping people grow in mind, spirit and body. The Y believes that its programs and services should be available to everyone, regardless of age, background, ability or income. It is in this spirit that the YMCA offers scholarships to families who need assistance in participating in YMCA programs and activities. Please contact the Welcome Center for more information about the YMCA Financial Assistance Program. Open Doors The Open Doors program is an income-based membership rate scale designed for household incomes below $80,000 for Full Privilege Family Memberships, this includes one or two parent families. An individual income below $40,000 will qualify one person for a reduction in a Full Privilege Individual Membership. Qualifying individuals and families will receive a 25% reduction on membership rates. Youth Program Membership Youth Program Membership costs are $75 annually and are only meant for limited use of the facility while taking a program. Facility use outside of schedule program time requires the individual to follow the established facility guest policy. Military Outreach Initiative Deployment can be a stressful and uncertain time for our nation s servicemen and women and their families. In partnership with the Armed Services YMCA and the Department of Defense, the Y is proud to offer memberships to eligible military families and personnel to give them extra support during this difficult period. It s our way of giving back to those who dedicate themselves to serving our country. Guest Pass Policy and Procedures Free guest passes are provided to Full Privilege Members, 18 or older, as a benefit to their membership and to encourage them to recruit prospective new members. For the safety of our guests and members, all guests must be accompanied by an Adult YMCA Member. Adult members may bring up to 3 guests per Y visit. Each guest may only be a guest three times per calendar year and must present a valid photo ID to participate in any activity at the Y. Restrictions may apply to pool usage; confirm with branch for details. Program Members are entitled to participate only in the program for which they have registered. Guest hours, facility usage and free guest pass usage may vary by branch and is at the discretion of the Executive Director. Non Y members must enter as a guest with a member and present a valid photo ID at the time of each visit. Guest Age Limits Guests under age 18 must have a supervising adult in the facility during their visit. Members under 18 may not bring guests. Guest Hours Friday Saturday Sunday 5:00 AM 4:00 PM 8:00 PM 10:00 PM 5:00 AM - 10:00 PM 6:00 AM 7:00 PM 7:00 AM 7:00 PM Age Policy Members under the age of 12 must be accompanied by a adult guardian at all times. Refund/Cancellation Policy Program fees will be refunded/credited in the event the YMCA cancels due to insufficient enrollment or illness through a doctor s note. Additionally a credit may be issued for the following reasons: If the YMCA is notified before classes begin, 100% refund/credit will be given. All other requests will be pro-rated based upon participation. Credits/refunds must be submitted no later than one month after the start of the class to be considered. All requests for refunds/credits must be approved by the specific program director. Deposits for specific programs such as Child Care or Summer Camp are non-refundable. Branch Reciprocity Policy Members are expected to purchase a membership at the branch they intend to use most of the time. Members may use all branches within the Philadelphia Freedom Valley YMCA Association. We reserve the right to transfer a membership if a member violates this policy. The Y will notify the member 30 days in advance of the transfer. SCAN YOUR MEMBERSHIP CARD FROM YOUR PHONE AND CHECK OUT OUR SCHEDULES. 4 REGISTRATION & MEMBERSHIP

5 HEALTH & WELLNESS A YMCA Initiative Healthy Living Programs Sponsored by WELLNESS CONSULTATIONS Our Wellness Coaches will assist you in getting familiar with all of our exercise equipment and program options. Your Wellness Coach will discuss your wellness goals and help you establish a beginning program. Three complimentary appointments are available for new and existing members. NUTRITION COUNSELING Do you have questions about what you should eat, when you should eat it and how much? Our Diet Analysis is conducted by a Registered Dietician and provides an excellent way for you to learn how to make smart dietary changes for long term weight loss, optimal health, or optimal athletic performance. The analysis will examine the aspects of your current dietary intake, and our Registered Dietician will be able to find areas where you can improve on. For more information contact Kate Turner at [email protected] 1 Session: $ Sessions: $ Sessions: $ Combo Pack (1 hour Nutrition, 1 hour Personal Training): $85.00 PERSONAL TRAINING Working with our nationally certified Personal Trainers can help you plan your approach to accomplishing your goals. We assist in weight training form and structure, and cardiovascular variety to push your body and adapt towards your goals. Make your health a priority and see the benefits in your improvements in mood, energy, stamina and strength. We want you to have fun, feel comfortable and accomplish your fitness and health goals. We look forward to helping you improve your body, mind and spirit. Remember that the 3 components to a healthy lifestyle are nutrition, cardio/aerobic activity, and resistance training. In order to accomplish your goals you will have to incorporate all of these components to maximize your body s potential. 1 session $45 5 sessions $ sessions $410 Personal Training Small Group Small group personal training is an alternative to one - on - one training. Your trainer will create an interactive program to help meet individual and group goals at a fraction of the cost. Exercising with friends or family members will push you to a new level while giving you the support you need to succeed. Full Privilege Members: $30/per person philaymca.org Post-Rehab Training A supervised program designed to assist individuals in making a transition from a formal rehab program into a general health and fitness program. Full Privilege Members: $45/2 - one hour sessions Non Members: $99/ 2 - one hour sessions WELLNESS CENTER YOUTH/ TEEN USAGE POLICY To ensure the physical and mental well-being of all participants, the minimum age required to work out in the Wellness Center is 10 years old. Participants ages may use the Wellness Center under direct supervision from a parent or guardian. Participants must be a minimum of age 12 or in 7th Grade to work out alone. Pre-teens and teens should also check in with a Wellness Coach prior to beginning their workout. The Y offers free Wellness Consultations with trained Wellness Coaches to help participants of all ages learn safe, effective workout techniques. Participants ages must attend a consultation prior to using the Wellness Center. Wellness Consultations are strongly recommended for teens and adults as well. AGE GUIDELINES FOR GROUP EXERCISE CLASSES Members age 12 and up may attend group exercise classes. Instructors may use discretion with youth using bikes or other equipment where size may affect safety. GROUP EXERCISE Our Group Exercise Classes offer a variety of exercise options and intensities. The following icons will help you select the best class for you. Schedules are posted on our website and are available at the Welcome Center. B = Beginner I = Intermediate A = Advanced CYCLE Cycle Advanced (I A) Are you ready to take your cycle class to the next level If so, try this class. Same cycle class, just 15 minutes longer. Cycle (B I A) An indoor cycling class in our cycle studio that will take you to the limit cardiovascularly. As part of the cycling team you travel on flat roads, climb hills, sprint and race. Cycle Beginner (B I) Interested in cycling but heard it s really tough? Get your feet wet with other newcomers. 45 minutes of cardio biking with an emphasis on form and pace. Guaranteed to turn you into a regular. Cycle Express (B I A) Not enough time to do the full 1 hour? Still get the same great cycle workout in less then an hour. Cycle Express is a great class to add to a weight lifting class/routine or a mind/body class. Cycle - Senior (B I A) Custom designed for new cyclists and active seniors to enjoy the cardiovascular benefits of group cycling. Ride safely and effectively at your own pace to motivating music. RPM (B I A) This is the indoor cycling workout where you ride to the rhythm of powerful music. Take on the terrain with your inspiring team coach who leads the pack through hills, flats, time trials, interval training and a massive mountain climb. We finish with a cool down period to protect joints and muscles. 5

6 LAND Basic Fitness (B I A) Cardio, core, balance, strength, flexibility and fun. Perfect for beginner and intermediate levels of fitness. Basic Strength (B I A) This class includes cardio, core, floor work with a focus on toning, balance, endurance and flexibility. Good for all fitness levels beginner, intermediate, and advanced. Body ATTACK (B I A) BODYATTACK is the sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises. Powerful music motivates everyone towards their fitness goals - from the weekend athlete to the hard-core competitor. BodyCOMBAT (I A) BODYCOMBAT is a non-combat, martial arts based fitness program with moves drawn from karate, Tae kwon Do, Kung Fu, Kickboxing, Muay Thai and Tai Chi. Each BODYCOMBAT class is choreographed to 10 tracks of the latest music, providing an exhilarating exercise experience that delivers ultra-fast fitness results. Boot Camp (B I A) A 30-minute boot Camp class that changes format every week and is a fun challenge from week to week. All types of equipment are used throughout the class and the design of the class incorporates all the major muscle groups. All levels are encouraged to attend. BODYPUMP (B I A) BODYPUMP is the fastest way to shape up and lose body fat. It s a toning and conditioning class with weights and is for just about everybody who wants to add strength training into their aerobic workout. The simplicity of the class makes BODYPUMP a great starting point to develop strength and confidence. You ll use a step platform, a bar and a set of weights. BODYSTEP TM (B I A) BODYSTEP is an athletic workout that will shape and tone your entire lower body and push your fat burning systems into high gear. Effective and easy to follow moves provide a high energy, athletic cardio blast that is simple enough for men and women of all ages. Cardio BOSU (B I A) This 45-minute class incorporates full use of the BOSU ball and is a total body workout. The class blends mostly cardio training and a little strength training using the BOSU ball. Cardio Circuit (I A) Challenge your body with this 60 minute class that incorporates a series of timed cardio and strength stations for both the intermediate to the advanced exerciser. Many of the circuit stations will feature total body strength, lower impact cardio moves and dynamic core moves. Cardio Kickboxing (B I A) This 45-minute class is a combination of cardio, boxing, and martial arts, providing a total body workout. The class aims to improve strength, aerobic fitness, balance, and flexibility. Cardio Party (B I A) This fun and easy to follow cardio dance class combines high-energy and motivating music with unique moves and combinations that make you feel like you are partying on the dance floor. Core (B I A) A 30-minute core class. Try this core class which specifically targets the muscles of the core and helps to strengthen and develop the core. Core & More (B I A) This 45 minute class pushes all core muscles with a variety of stabilization exercises using body weight resistance. CXWORX (B I A) Looking for a short, sharp workout that ll inspire you to the next level of fitness, while strengthening and tony your body in only 30 minutes? CXWORX TM really hones in on the torso and sling muscles that connect your upper body to your lower body. It s ideal for tightening your core while also improving functional strength and assisting in injury prevention. Dance Party (B I A) Come get ready to work up a sweat dancing to variety of music including hip pop, pop, and Latin. At the end of class, we will also include core work and stretching. Family Fitness (B I A) Start the weekend off right with fun family fitness activities! Each week a different type of activity for ages 4-8 and parents ranging from Zumba to boot camp. Come ready to have fun! Fit Camp (I A) A 60-minute high level cardio class that incorporates plyometric drills, jump rope, HIIT (high intensity interval training), and strength and conditioning moves. Functional Fitness (B I) A beginner/intermediate class targeted towards moderately active individuals wanting to increase their fitness level and stay active! Interval Training (B I A) In this total body class you work hard throughout intervals. A great class for all levels, looking to improve strength and cardiovascular endurance. On the Ball (B I A) Work your entire body during this 45 minute class using an exercise ball. You ll not only work on building strength, but also get a great cardio workout! Pickleball Open Play (B I A) Play pickleball, a sport that combines elements of badminton, tennis and table tennis, with other Y members. We provide all the necessary equipment, but no formal instruction is provided. The nature of the game allows people of all ages and abilities to participate. All levels are welcome. Piloxing (B I A) A cardio workout that combines the toning and aerobic conditioning of boxing, muscle sculpting of Pilates and the fun and sensuality of dance. Pure Strength Express (B I A) You ll build and sculpt defined, lean, and strong muscles. In this 45-minute class, we ll focus on all the major muscle groups in the lower body, upper body, and core. You ll improve your posture and develop strength to aid in all aspects of physical wellbeing and overall health. 6 HAVERFORD AREA YMCA FALL 2015

7 Senior Cardio (B) This class gets the Active Older Adult s blood pumping by combining basic cardio, calisthenics, and stretching. All the way down to the music selection, this class is designed around keeping the Active Older Adult moving. Senior Fitness (B I) This class is designed for the Active Older Adult. A variety of activities and exercises will enhance one s ability to perform daily tasks while improving balance, strength, endurance, and will create a positive environment with lots of fun and friends. Attention is given to wrist, hand, and arm strengthening as well as hand eye coordination. Silver&Fit Program Silver&Fit Experience is for moderately active older adults who exercise in some way one or two days per week. The class is designed to increase the participant s flexibility, joint stability, dynamic balance, coordination, agility, reactiontime, muscular strength, and cardiovascular endurance. SilverSneakers Fitness Program The Philadelphia Freedom Valley YMCA is a designated site for the SilverSneakers Fitness Program. SilverSneakers is a program specifically designed for Medicare beneficiaries that engages members and helps keep them motivated to improve their own health and well-being. Regular participation in the program is a fun way to stay in shape and increase social activity. Please contact the Welcome Center for more information on the SilverSneakers Fitness Program. SilverSneakers Classic (B I) Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement and activities for daily living. Handheld weights, elastic tubing with handles and a SilverSneakers ball are offered for resistance. A chair is available if needed for seated or standing support. Strength, Cardio, & Core (B I A) This class is the class incorporates strength training, cardio exercises, and core workouts to give you an overall body workout. Stroller Class (B I A) A total body work out, including power walking and toning exercises using your stroller and baby. Make new friends, get in shape and spend time with your little one. This is held on the mezzanine and track. Sunday Sampler (B I A) A rotation between BODYATTACK, BODYSTEP, and Total Body Challenge. See scheduled line up on the website. Tabata Training (B I A) Tabata interval training is one of the most effective types of high intensity interval training. Through a variety of simple, yet intense timed exercises, each class will blast the calories and provide noticeable results in a short amount of time. Whether your goal is muscle tone, weight loss, or both, this class will provide what you are looking for. Total Body BOSU (B I A) A boot camp style class that primarily uses the BOSU ball throughout the class. Get to know all kinds of fun and challenging exercises with the BOSU ball and get pushed to the limit. All levels are encouraged to take the class Total Body Challenge (B I A) Challenge yourself with this 60-minute conditioning class. Use a variety of equipment to push yourself to the limit Total Body Conditioning (B I A) This class starts with a warm-up, goes into cardio intervals and then covers the entire body, working all muscle groups using your own body weight and various pieces of equipment to reach your threshold. This conditioning class ends with awesome abs and a final stretch. Remember that a well-toned body burns more calories at rest! Total Body Express (B I A) A 30-minute boot Camp class that changes format every week and is a fun challenge from week to week. All types of equipment are used throughout the class and the design of the class incorporates all the major muscle groups. All levels are encouraged to attend. Total Fitness (B I) A fun and challenging class that is designed to work the entire body. This class is geared for the beginner to intermediate exerciser and pushes these groups to achieve their best. Come see what all the hype is about. ZUMBA (B I) ZUMBA combines high energy and motivating music with unique moves and combinations that allow the ZUMBA participants to dance away their worries. It is based on the principle that a workout should be FUN AND EASY TO DO encouraging ZUMBA participants to stick to the ZUMBA Fitness program and achieve long-term health benefits. ZUMBA is a feel-happy workout that is great for both the body and the mind. ZUMBA Gold (B I) ZUMBA Gold targets the largest growing segment of the population: baby boomers. It takes the ZUMBA formula and modifies the moves and pacing to suit the needs of the active older participant, as well as those just starting their journey to a fit and healthy lifestyle. What stays the same are all the elements the ZUMBA Fitness-Party is known for: the zesty Latin music, like salsa, merengue, cumbia and reggaeton; the exhilarating, easy-to-follow moves; and the invigorating, party-like atmosphere. Active older adults want camaraderie, excitement and fitness as a regular part of their weekly schedule. ZUMBA Gold is the perfect fit. It s a dance-fitness class that feels friendly, and most of all, fun. The Philadelphia Freedom Valley YMCA has launched a Mobile App for all members! Members who have an iphone or Droid Smartphone will now have access to group exercise classes, aquatic schedules, facility updates and more within a few seconds. Download the Droid App Download the iphone or ipad App philaymca.org

8 MIND/BODY BODYFLOW (B I A) BODYFLOW is the Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance. Movement with Meditation (B I A) This class will begin with Sun Salutations and or postures to warm up and connect body and mind. Beginners or anyone who has an existing practice are welcome to join. During meditation one focuses attention and eliminates the stream of thoughts crowding the mind. The goal is for the process to lead to a deep state of relaxation and a tranquil mind. Pilates (B I A) A mind and body workout that focuses on strengthening the core muscles with an emphasis on breathing. A class designed for beginner through advanced participants that will enhance your own body awareness, posture, strength and flexibility. T ai Chi Chih (B I) A series of gentle movements that stimulate, circulate and balance internal energy. Beneficial results are obtained regardless of age, physical condition, or agility. Come and relax your body while focusing on your mind. Yoga (B I A) Integration between flow of postures, breath and mental focus with an emphasis on refining and holding postures. Yoga - Blended (B I A) A combination of Yoga postures combined with functional movements using ones own body as a resistance element and light weights. The goal of the class is to keep the participants strong, flexible and confident about the future for the aging body and mind. Yoga for Athletes (I A) Integration between flow of postures, breath, and mental focus with an emphasis on holding poses longer and moving fuller into each position. Yoga Classical (B I A) This class integrates the flow of postures, breath, and mental focus with an emphasis on refining and holding postures. Yoga - Gentle (B I A) This class is tailored for those who want a comfortable, nurturing yoga experience with stretching, breathing exercises and deep relaxation. Gentle Yoga is perfect for maintaining or expanding your current range of motion as well as creating a more conscious connection between your body and spirit. Yoga - Hatha (B I A) This practice of yoga will challenge and refine your flexibility, strength and balance. You will learn to control your breathing in a relaxed and modulated way in order to provide focus in the different postures as well as will help you handle the challenges of life with a balanced disposition. Yoga - Power Vinyasa (I A) An active class emphasizing the development of strength, flexibility, balance and grace through the use of Vinyasa postures linked through the synchronization of breath with movement. Yoga - Prenatal & Postnatal (B I A) This class is designed to relieve the discomforts of pregnancy and prepare you for childbirth. In each class, you will be guided into therapeutic postures that stretch, strengthen and align the body, as well as learning breathing and relaxation techniques. No prior Yoga experience is needed, and women in all stages of pregnancy are welcome. Yoga - SilverSneakers (B I A) This one hour class is a series of seated poses designed to increase flexibility and strength. Yoga - Sunrise (B I A) Start your day off right with this all levels yoga class. Sunrise yoga will invigorate your body and create a peaceful center to prepare you for the day s events ahead. Yoga - Vinyasa (B I A) An active class emphasizing the development of strength, flexibility, balance and grace through the use of vinyasa postures linked through the synchronization of breath with movement. Yoga/Pilates Fusion (B I A) Giving you the best of both Yoga and Pilates, yoga/pilates fusion will strengthen, stretch, and tone your entire body, and provide an incredible mind/body experience. SMALL GROUP EXERCISE TRAINING Ballet Barre (I A) Barre is a one hour full body workout that fuses the best elements of ballet, Pilates, sports conditioning and stretching for a truly unique and fun experience. The moves are low impact but high intensity intervals of strength training followed immediately by deep recovery stretching. This regimented routine will evenly sculpt and quickly transform the entire body, resulting in a toned, trim physique. Wednesday 8:15 AM - 9:15 AM Friday 12:00 PM - 1:00 PM Full Privilege Members $65 Empow(HER) Empow(HER) is a weekly program designed to encourage teen girls to try new fitness activities in a supportive, small group environment! The program will assist them in establishing a healthy lifestyle at an early age. Basic nutrition topics will be covered with the help of our registered dietician :30 PM - 4:30 PM Full Privilege Members: Free Enhance Fitness (B I A) See page 18 for program details. 8 HAVERFORD AREA YMCA FALL 2015

9 Group Training - Women and Weights (B I) Intimidated by the weight room? Confused on how to utilize the weight equipment? This program s guided by one of our Personal Trainers who will demonstrate proper technique and allow you to become familiar with and engaged in a variety of strength training methods. Through this program you will gain strength and confidence. 6:00 AM - 7:00 AM Wednesday 10:00 AM - 11:00 AM Friday 6:00 AM - 7:00 AM Full Privilege Members $45 Circuit Training - Adult (B I A) Move It To Lose It is a 7 week program designed to burn calories and shed pounds! This circuit training class will incorporate cardiovascular exercises, weight training, and functional body weight movements to achieve the ultimate weight loss experience. All fitness levels welcomed! 18+ Wednesday 8:15 AM - 9:15 AM 18+ Saturday 8:00 AM - 9:00 AM Full Privilege Members $45 Shock Training (I A) This class is designed to push your limits of strength and conditioning. This cross-training, boot camp style class will start and finish with our 6 point fitness test to track your progress. 10:30 AM - 11:15 AM 6:30 PM - 7:15 PM 9:15 AM - 10:00 AM 6:00 PM - 6:45 PM Wednesday 9:45 AM - 10:30 AM Wednesday 5:30 PM - 6:15 PM 5:05 AM - 5:50 AM 9:15 AM - 10:00 AM 4:45 PM - 5:30 PM Friday 10:30 AM - 11:15 AM Friday 5:15 AM - 6:00 AM Saturday 12:00 PM - 12:45 PM Sunday 10:00 AM - 10:45 AM Full Privilege Members: $45 Speed School (B I A) Speed School provides the aspiring athlete an opportunity to increase speed, agility and lower body power and explosiveness. The Speed School students will meet once a week with an Athletics Specialist and will focus on drills that will enhance skills for a variety of sports. For more information contact Pat Resnick at [email protected] :00 PM - 6:00 PM Wednesday 4:00 PM - 5:00 PM Wednesday 5:00 PM - 6:00 PM Full Privilege Members: $45 Program Members: $90 Strength Training - Kettlebell (B I A) This class is based around kettlebell training, which is a technical form of compound strength training and explosive movements. This class will teach specific form on kettlebell movements and challenge muscle endurance and balance. 6:00 AM - 7:00 AM Wednesday 6:00 AM - 7:00 AM Friday 8:15 AM - 9:15 AM Full Privilege Members $65 Strength Training - Intermediate (I A) This class will take place in the free weight area. This program is for individuals with some weight lifting experience who are looking to take their training to the next level. Total Body Weight Training is a 45 minute class. Wednesday 9:15 AM - 10:00 AM Full Privilege Members $45 Strength Training - Teens (B I A) Teen Strength and Conditioning will introduce high school age participants to the world of weight lifting. This program will focus around proper form and technique, while introducing new exercises and workout formats. Participants will learn how to create a weight lifting plan that is best fit for their personal goals. This class is open to all genders and all fitness levels and meets twice a week Tues. & Thurs. 3:30 PM - 4:30 PM Full Privilege Members: $45 TRX (B I A) TRX is a revolutionary method of leveraged bodyweight exercise using TRX Suspension Trainers. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility and prevent injuries, all at the intensity you choose. 9:15 AM - 10:15 AM 6:00 AM - 7:00 AM 10:45 AM - 11:45 AM 4:45 PM - 5:45 PM 7:30 PM - 8:30 PM Wednesday 9:15 AM - 10:15 AM 6:00 AM - 7:00 AM 10:45 AM - 11:45 AM 6:00 PM - 7:00 PM 7:30 PM - 8:30 PM Friday 8:00 AM - 9:00 AM Friday 9:15 AM - 10:15 AM Friday 5:00 PM - 6:00 PM Saturday 8:45 AM - 9:45 AM Sunday 9:00 AM - 10:00 AM Full Privilege Members: $65 philaymca.org

10 EARLY FALL SESSION Yoga Inversions and Arm Balances (I A) This series is for Yoga students who would like to begin or expand their inversion and arm balance practice. Inversions and arm balances are wonderful postures that can invoke a sense of playfulness, build confidence, and literally turn your world upside down! Each week we will do concentrated work on building core and arm strength, and then work on safe execution of various inversions and arm balances, with modifications offered as needed. This series is for physically fit students with prior Yoga experience and a good background of breathwork and mindfulness. 4:30 PM - 5:30 PM Full Privilege Members $65 LATE FALL SESSION Yoga for Stress Management (B I A) This seven-week series will explore the eight-fold path of Classical Yoga as a valuable tool for managing stress in your life. Yoga has been shown to lower blood pressure, reduce anxiety, help manage conditions such as depression and insomnia, and help reduce risk factors for heart disease and stroke. Come and learn postures, breath-work, conscious and guided relaxation, and meditation techniques to help you manage stress in your life. The small group setting will allow for personal attention depending on specific needs. No prior Yoga experience is necessary for this series. 4:30 PM - 5:30 PM Full Privilege Members $65 FitStart 90 Set your Course for Fitness Experience the Y s new 90 day weight loss program, and set your course with realistic goals, a plan of action and progress you can measure. Check in with our Wellness Coaches and receive personal workout routines and challenges each week. Friend us on Facebook Haverford Area YMCA for healthy recipes, tips and much more to keep you on track. Enroll today! For more information or to enroll, visit the Haverford Area YMCA Welcome Center. Full Privilege Members Only: Free HEALTHY LIVING PROGRAMS YMCA s Diabetes Prevention Program The YMCA s Diabetes Prevention Program is a 16-week program developed to reduce the risk of diabetes in individuals showing pre-diabetic symptoms. Each week s one-hour session is facilitated by a trained Lifestyle Coach and will cover nutrition, physical activity and behavior modification to help participants achieve the program s two main goals, reduce body weight by 7% and increase physical activity to 150 minutes per week. Sessions will guide participants in ways to eat healthy while eating out, manage stress, and stay motivated after the program s completion. For additional information, contact Aimee Smith, Association Director of Healthy Living at or by at [email protected]. A Celebration of Life & Healing PINK CONFETTI Pink Confetti is a free program developed by the Philadelphia Freedom Valley YMCA in collaboration with local hospitals and cancer treatment centers. Designed exclusively for breast cancer survivors, this program is recommended for those adults who have nearly or recently completed their breast cancer treatment. With the support of trained YMCA staff members, participants will learn how to safely re-enter a healthy way of living through fitness and education. Meeting two days a week, each includes a walking group and a series of group fitness classes, holistic classes or the Lymphedema Program. The walking group promotes overall fitness, and encourages group participation and a supportive environment. The Group Class provides the option of a Fitness class or a Holistic approach to feeling good and becoming active. 8:00 AM - 9:00 AM 8:00 AM - 9:00 AM Nutrition Education It has been said that weight loss is 20% exercise and 80% diet. Gain the tools to tackle the diet portion of weight loss. Learn the specifics of timing, portion size, and balance for optimal nutrition. The class will also include education on what foods to select when eating out, grocery shopping tips, healthy cooking tips, and a class on physical activity. An agenda, handouts, and recipes will be provided at each class for the member to take home with them, along with a specific set of goals for each week. 9:00 AM - 10:00 AM Wednesday 6:00 PM - 7:00 PM Full Privilege Members $45 10 HAVERFORD AREA YMCA FALL 2015

11 A AQUATICS A YMCA Initiative AQUATIC POLICIES At the Philadelphia Freedom Valley YMCA, we care about our members safety. We have put procedures in place to help keep your child safe. Participants of any age may be swim tested at the discretion of the lifeguards. The policies include, but are not limited to the use of PFD s (Personal Flotation Device) and swim testing. All children, members or guests, age 12 and under are required to be swim tested. Any child under the age of 12, regardless of swimming ability, must be accompanied by an adult. For complete details of updated Aquatic Policies please go to philaymca.org. Classes may be cancelled due to low enrollment. PARENT & CHILD SWIM INSTRUCTION *A parent or trusted adult must accompany each child in the water. *Swim diapers or rubber pants are required for any child who is not potty trained. Parent/Child Instruction - Shrimp/ Kipper (6-12 months) This is your child s first experience in the water. You can look forward to helping them learn water adjustment skills as you sing songs, play games, and practice safe swimming skills. 10:00 AM - 10:30 AM Wednesday 6:00 PM - 6:30 PM 10:00 AM - 10:30 AM Saturday 9:00 AM - 9:30 AM Saturday 10:30 AM - 11:00 AM Sunday 10:30 AM - 11:00 AM YOUTH SWIM LESSONS PRIVATE/ SEMI-PRIVATE SWIM LESSON For more information contact Joanne Gooding at [email protected]. Private: Full Privilege Members: $150 Program Members: $210 Semi-Private: Full Privilege Members: $100 Program Members: $160 philaymca.org Parent/Child Instruction - Inia (13-18 months) This class will encourage your child s motor, cognitive, and social skills as they continue to grow and develop. Class activities are fun and playful for both you and your child. 10:00 AM - 10:30 AM Wednesday 6:00 PM - 6:30 PM 10:00 AM - 10:30 AM Saturday 9:00 AM - 9:30 AM Saturday 10:30 AM - 11:00 AM Sunday 10:30 AM - 11:00 AM Parent/Child Instruction - Perch (19 months-3 years) This class focuses on helping your child learn through play as they experiment with buoyancy and independence. Basic stroke skills and water safety are introduced. 10:30 AM - 11:00 AM 6:30 PM - 7:00 PM 10:00 AM - 10:30 AM Wednesday 11:00 AM - 11:30 AM Wednesday 6:30 PM - 7:00 PM 9:30 AM - 10:00 AM Saturday 9:30 AM - 10:00 AM Saturday 11:00 AM - 11:30 AM Sunday 9:30 AM - 10:00 AM Sunday 11:30 AM - 12:00 PM Parent/Child Instruction - Perch Plus (2-4 years) This class focuses on preparing your child for independent group lessons. Proper use of Instructional Flotation Devices (IFD) is stressed. This final Parent/Child class emphasizes sequential progression and skill mastery. 11:00 AM - 11:30 AM 7:00 PM - 7:30 PM 9:30 AM - 10:00 AM 10:30 AM - 11:00 AM Wednesday 9:30 AM - 10:00 AM Wednesday 7:00 PM - 7:30 PM 10:30 AM - 11:00 AM Friday 10:30 AM - 11:00 AM Saturday 10:00 AM - 10:30 AM Saturday 11:30 AM - 12:00 PM Saturday 12:00 PM - 12:30 PM Sunday 9:00 AM - 9:30 AM Sunday 10:00 AM - 10:30 AM Sunday 11:00 AM - 11:30 AM 11

12 SWIM LESSONS The YMCA swim lesson program is centered around five main components: personal safety, personal growth, stroke development, water sports and games and rescue. The emphasis is on progressive learning, using a student-centered and developmentally appropriate approach to teaching. Our goal is to help children build confidence and skills through positive reinforcement, promoting life-long health and fitness. PRESCHOOL SWIM LESSONS (3-5 years) Preschool Swim Lesson - Pike This is your child s first swimming experience without a parent or guardian. This class will focus on water comfort, blowing bubbles, kicking, paddling, and floating with assistance. Independent swimming will be introduced. Water safety and proper use of Instructional Flotation Devices (IFD) are emphasized. Wednesday Wednesday Wednesday Wednesday Wednesday Wednesday Friday Friday Friday Saturday Saturday Saturday Saturday Saturday Saturday Saturday 12 9:30 AM - 10:00 AM 10:30 AM - 11:00 AM 11:30 AM - 12:00 PM 1:30 PM - 2:00 PM 2:00 PM - 2:30 PM 2:30 PM - 3:00 PM 4:30 PM - 5:00 PM 5:00 PM - 5:30 PM 5:30 PM - 6:00 PM 6:00 PM - 6:30 PM 6:30 PM - 7:00 PM 7:00 PM - 7:30 PM 10:00 AM - 10:30 AM 1:30 PM - 2:00 PM 2:00 PM - 2:30 PM 4:30 PM - 5:00 PM 5:00 PM - 5:30 PM 5:30 PM - 6:00 PM 10:00 AM - 10:30 AM 1:30 PM - 2:00 PM 4:00 PM - 4:30 PM 5:00 PM - 5:30 PM 5:30 PM - 6:00 PM 7:00 PM - 7:30 PM 10:00 AM - 10:30 AM 10:30 AM - 11:00 AM 11:00 AM - 11:30 AM 2:00 PM - 2:30 PM 4:00 PM - 4:30 PM 4:30 PM - 5:00 PM 5:00 PM - 5:30 PM 6:00 PM - 6:30 PM 10:00 AM - 10:30 AM 1:30 PM - 2:00 PM 2:30 PM - 3:00 PM 9:00 AM -9:30 AM 9:30 AM -10:00 AM 10:00 AM -10:30 AM 10:30 AM - 11:00 AM 11:00 AM - 11:30 AM 11:30 AM - 12:00 PM 12:00 PM - 12:30 PM Preschool Swim Lesson - Pike (con t) Sunday 9:00 AM - 9:30 AM Sunday 10:00 AM - 10:30 AM Sunday 11:00 AM - 11:30 AM Sunday 11:30 AM - 12:00 PM Sunday 12:00 PM - 12:30 PM Preschool Swim Lesson - Eel Children entering the Eel level should be independently jumping in and be able to swim at least 8 feet on their front, back and side without the assistance of an IFD. The emphasis in this class will be for the children to start swimming with alternating paddles, especially with their faces in the water. Continued independent swimming and safety are emphasized. 9:30 AM - 10:00 AM 11:00 AM - 11:30 AM 2:00 PM - 2:30 PM 2:30 PM - 3:00 PM 4:30 PM - 5:00 PM 5:00 PM - 5:30 PM 6:00 PM - 6:30 PM 7:00 PM - 7:30 PM 10:30 AM - 11:00 AM 1:30 PM - 2:00 PM 2:30 PM - 3:00 PM 4:30 PM - 5:00 PM 5:00 PM - 5:30 PM Wednesday 10:30 AM - 11:00 AM Wednesday 2:00 PM - 2:30 PM Wednesday 6:00 PM -6:30 PM 11:00 AM - 11:30 AM 11:30 AM - 12:00 PM 4:30 PM - 5:00 PM 5:00 PM - 5:30 PM 6:00 PM - 6:30 PM 6:30 PM - 7:00 PM Friday 9:30 AM - 10:00 AM Friday 2:00 PM - 2:30 PM Saturday 9:00 AM - 9:30 AM Saturday 9:30 AM - 10:00 AM Saturday 11:00 AM - 11:30 AM Saturday 11:30 AM - 12:00 PM Saturday 12:00 PM - 12:30 PM Sunday 9:30 AM - 10:00 AM Sunday 10:30 AM - 11:00 AM Sunday 11:00 AM - 11:30 AM Sunday 11:30 AM - 12:00 PM HAVERFORD AREA YMCA FALL 2015

13 Preschool Swim Lesson - Ray Children entering a Ray class should have the ability to swim 15 feet without IFD, in a horizontal body position with alternating paddles on their front. It is also expected that they be able to swim a minimum of 8 feet on their back and side with alternating paddles. In the deep end of the pool, children will be introduced to diving and treading. Rhythmic breathing will be taught as well as Elementary Backstroke. Endurance will be emphasized. 10:00 AM - 10:30 AM 11:30 AM - 12:00 PM 1:30 PM - 2:00 PM 4:30 PM - 5:00 PM 5:30 PM - 6:00 PM 11:00 AM - 11:30 AM 2:00 PM - 2:30 PM 6:00 PM - 6:30 PM Wednesday 11:30 AM - 12:00 PM Wednesday 2:30 PM - 3:00 PM Wednesday 4:30 PM - 5:00 PM 11:30 AM - 12:00 PM 1:30 PM - 2:00 PM 5:30 PM - 6:00 PM 6:30 PM - 7:00 PM Friday 11:00 AM - 11:30 AM Saturday 10:00 AM - 10:30 AM Saturday 10:30 AM - 11:00 AM Sunday 9:00 AM - 9:30 AM Sunday 9:30 AM - 10:00 AM Sunday 10:30 AM - 11:00 AM Preschool Swim Lesson - Starfish Children entering a Starfish class should have the ability to swim half a length of the pool front, back and side without an IFD in a horizontal position as well as tread water for 15 seconds. Children are expected to have a rudimentary knowledge of Breaststroke and Elementary Backstroke. They should be comfortable swimming independently in the deep end of the pool. Diving will continue to be worked on. This class will focus on stroke refinement and endurance. 5:00 PM - 5:30 PM 6:00 PM - 6:30 PM Wednesday 6:30 PM - 7:00 PM 2:30 PM - 3:00 PM 5:30 PM - 6:00 PM Friday 10:30 AM - 11:00 AM Saturday 12:30 PM - 1:00 PM Sunday 10:00 AM - 10:30 AM YOUTH SWIM LESSONS (6-12 years) Youth Swim Lesson - Polliwog This class is for the beginner swimmer with no previous water experience. This class will focus on the development of proper body position, floating, gliding, paddling and personal water safety. The use of an Instructional Flotation Device (IFD) is recommended in this level in order to get the child comfortable swimming independently. 5:15 PM - 6:00 PM 6:00 PM - 6:45 PM 4:30 PM - 5:15 PM 5:15 PM - 6:00 PM Wednesday 6:00 PM - 6:45 PM Wednesday 6:45 PM - 7:30 PM 6:00 PM - 6:45 PM Saturday 10:30 AM - 11:15 AM Saturday 12:00 PM - 12:45 PM Sunday 9:45 AM - 10:30 AM Full Privilege Members: $58 Program Members: $116 Youth Swim Lesson - Polliwog Adv. Polliwog Advanced is an advanced beginner class for children who are comfortable completely submerging their heads underwater. They will be introduced to rhythmic breathing and stroke development. Children entering a Polliwog Advanced class should have completed all the skills required at the end of the Polliwog Beginner class. They are expected to be able to swim to their instructor on their front, back and side for a minimum distance of 3ft. These children may wear an IFD. 4:30 PM - 5:15 PM 6:15 PM - 7:00 PM 4:30 PM - 5:15 PM 5:30 PM - 6:15 PM Wednesday 4:30 PM - 5:15 PM Wednesday 6:00 PM - 6:45 PM 4:30 PM - 5:15 PM Saturday 9:00 AM - 9:45 AM Saturday 9:45 AM - 10:30 AM Saturday 11:15 AM - 12:00 PM Sunday 10:30 AM - 11:15 AM Full Privilege Members: $58 Program Members: $116 philaymca.org

14 Youth Swim Lesson - Guppy Children entering a Guppy class should have the ability to swim half a length of the pool in a horizontal position on their front, back and side without assistance or the use of an IFD. They need to be comfortable swimming independently in the deep end of the pool as well as treading water for 30 seconds. Children are expected to have a rudimentary knowledge of Breaststroke and Elementary Backstroke. This class will continue working on stroke development and endurance to one length of the pool. 4:30 PM - 5:15 PM 5:15 PM - 6:00 PM 7:30 PM - 8:15 PM 4:30 PM - 5:15 PM 5:15 PM - 6:00 PM Wednesday 4:30 PM - 5:15 PM Wednesday 5:15 PM - 6:00 PM Wednesday 7:30 PM - 8:15 PM 4:30 PM - 5:15 PM 5:15 PM - 6:00 PM Saturday 9:00 AM - 9:45 AM Saturday 10:30 AM - 11:15 AM Saturday 11:15 AM - 12:00 PM Saturday 12:00 PM - 12:45 PM Sunday 9:45 AM - 10:30 AM Sunday 11:15 AM - 12:00 PM Full Privilege Members: $58 Program Members: $116 Youth Swim Lesson - Minnow Children entering Minnow level should be able to swim one length of the pool with each of the following strokes: freestyle with rotary breathing, backstroke with rudimentary shoulder arm pulls, Breaststroke with pull, breath, kick timing, Elementary Backstroke with inverse whip kick and correct arm pulls, and sidestroke with ear to arm body position. Also, students must demonstrate both a kneeling and standing dive. In Minnow, strokes will be refined with a focus on endurance. 4:30 PM - 5:15 PM 5:30 PM - 6:15 PM 7:30 PM - 8:15 PM 4:30 PM - 5:15 PM 5:15 PM -6:00 PM Wednesday 5:15 PM -6:00 PM Wednesday 7:30 PM - 8:15 PM 4:30 PM - 5:15 PM 5:15 PM - 6:00 PM Saturday 9:45 AM - 10:30 AM Saturday 10:30 AM - 11:15 AM Saturday 12:00 PM - 12:45 PM Sunday 9:00 AM - 9:45 AM Sunday 10:30 AM - 11:15 AM Full Privilege Members: $58 Program Members: $116 Youth Swim Lesson - Fish Children entering Fish level should have the ability to independently perform freestyle, Backstroke, Breaststroke, Elementary Backstroke, and Sidestroke for two complete lengths of the pool while demonstrating proper form. Strokes will be refined with a focus on endurance with continued emphasis on correct diving and introduction to flip turns. 5:15 PM - 6:00 PM Wednesday 4:30 PM - 5:15 PM Saturday 9:45 AM - 10:30 AM Sunday 9:00 AM - 9:45 AM Full Privilege Members: $58 Program Members: $116 Youth Swim Lesson - Flying Fish Swimmers entering Flying Fish level should have the ability to swim freestyle, Backstroke, Elementary Backstroke, sidestroke, and Breaststroke for three lengths of the pool with open turns and one length of butterfly with correct turn. Children should be able to perform flip turns and demonstrate a proper dive. Wednesday 5:15 PM - 6:00 PM Saturday 11:15 AM - 12:00 PM Full Privilege Members: $58 Program Members: $110 Youth Swim Lesson - Shark Upon entering Shark level, swimmers should be able to independently swim freestyle, Backstroke, Elementary Backstroke, sidestroke, and Breaststroke strokes for four lengths of the pool with proper starts, finishes, and flip turns. In addition, the swimmer is required to be able to swim two continuous lengths of butterfly with a proper start, flip turn, and finish. Swimmers should now be able to perform competitive dives off of the starting blocks. Competitive swim strokes such as individual medley will be practiced. 5:15 PM - 6:00 PM Sunday 11:15 AM - 12:00 PM Full Privilege Members: $58 Program Members: $ HAVERFORD AREA YMCA FALL 2015

15 Pre-Competitive Swim Team Advanced swim program led by swim team coaches. Focuses on competitive skills without the full commitment of swim team. Swimmers must have successfully completed YMCA FISH classes or equivalent lesson program. Level 1 & 2 include a scrimmage. Please contact Joanne Gooding at [email protected] to schedule an evaluation prior to registration. Registration is required. Level I Prerequisite: 50 yards each of a LEGAL freestyle & backstroke. 25 yards of good form of breaststroke kick and knowledge of the full stroke. Also some knowledge and understanding of the butterfly stroke Mon. & Wed. 6:15 PM - 7:15 PM Full Privilege Members: $150 Program Members: $275 Level II Prerequisite: 50 yards each of ALL FOUR STROKES LEGAL (freestyle, backstroke, breaststroke, and butterfly) Endurance swim 200 yards Tues. & Thurs. 6:15 PM - 7:15 PM Full Privilege Members: $150 Program Members: $275 Pre-Competitive Swim Team Scrimmage: Level I & II, December 14 5:30 PM - 7:30 PM No fee for swim team participants. ABILITY AQUATICS Ability Aquatic Instruction - See page 28 for full descriptions. TEEN & ADULT SWIM LESSONS Teen & Adult swim instruction is designed for individuals ages 13 or older. Teen Swim Lesson This class is designed for the teen beginner swimmer. The student will learn to feel comfortable by putting their face in the water, floating on their front and back, and being introduced to stroke development. Instruction in rotary breathing and kicking with equipment will be included. The teen swimmer will work on swimming unassisted for a minimum distance of 10 yards. Wednesday 7:00 PM - 7:45 PM Full Privilege Members: $58 Program Members: $116 Adult Swim Lesson - Beginner This class is designed for the adult beginner swimmer. The student will learn to feel comfortable by putting their face in the water, floating on their front and back, and being introduced to stroke development. Instruction in rotary breathing and kicking with equipment will be included. The adult swimmer will work on swimming unassisted for a minimum distance of 10 yards. 11:00 AM - 11:45 AM Wednesday 7:45 PM - 8:30 PM Full Privilege Members: $58 Program Members: $116 Adult Swim Lesson - Intermediate This class is designed for the adult intermediate swimmer. The student should feel comfortable putting their face in the water and floating on their front and back. Instruction in rotary breathing and kicking with equipment will be included. The adult swimmer will work on swimming unassisted for a minimum distance of 25 yards. 7:30 PM - 8:15 PM Full Privilege Members: $58 Program Members: $116 Stroke and Turn Clinic The Haverford Area YMCA Stroke and Turn Clinic runs 7 weeks. Each clinic is 1 hour and focuses on one of the four strokes, flipturns or starts (diving) in technical detail. The three main focuses taught in this clinic are: Body Position and Balance, proper streamline, catch, head positioning, etc for all four strokes Drills and Skills various drills to improve technique and make strokes more efficient Power and Speed when to apply effort and at what part of the stroke to ensure the effectiveness of each stroke Swimmers should successfully pass Fish class in order to participate in the program. Saturday Full Privilege Members: $75 Program Members: $150 8:45 AM - 9:45 AM philaymca.org Early Fall Session September 14 - November 1 Registration Begins: Full Privilege Members: August 10 Program Members: August 17 Late Fall Session November 2 - December 20 Registration Begins: Full Privilege Members: October 12 Program Members: October 19 15

16 AQUATIC PERSONAL TRAINING AquaStretch TM A Progressive Assisted Aquatic Stretching Technique AquaStretch TM is a technique applied in the water, one-on-one, that allows the client to move at his/her own ability within his/her own range of motion while the AquaStretch TM facilitator administers a series of grips that enhance and amplify the movements, allowing the body to release tension and afford healing. Beneficial for the post-operative knee or hip replacement surgery patient looking to gain flexibility and range of motion. Aqua Stretch sessions are 45 minutes. Contact Joanne Gooding to schedule at [email protected]. 1 session $33 5 sessions $ sessions $300 Water Flotation Therapy People with limited or no mobility (wheelchair bound) can be taken into the water with an experienced facilitator. This allows the patient to change environment from land based to water based. Water floatation allows the person to have all pressure points taken away. The muscles and spine are stimulated and massaged through active water movement techniques. Every client is treated individually based on ability. Clients must be assisted into the aquatic entry system by a personal staff, not YMCA personnel. Those with incontinence must wear adult swim pants. Each session is 30 minutes. Contact Joanne Gooding to schedule at [email protected]. 1 session $20 5 sessions $ sessions $200 Water Floating Experience stress relief while the practitioner cradles the client in person-to-person contact. Using moments of stillness and active movement, floating promotes healing on many levels, including physical, emotional and traumatic, some of which may have been held in the body for years. With continued sessions the receiver feels a satisfying sense of relief that leads to deeper and deeper relaxation. Water floating can benefit anyone, especially those with chronic pain, PTSD, Fibromyalgia and other ailments. Working in water necessitates close physical contact between receiver and practitioner. Half hour sessions are available by appointment only. Contact Joanne Gooding to schedule at [email protected]. 1 session $20 5 sessions $ sessions $200 TRAINING & CERTIFICATION ARC Lifeguard Certification This American Red Cross Lifeguard program teaches participants the skills and knowledge needed to prevent and respond to aquatic emergencies. Pre-requisites: Must be at least 15 years old and be able to complete a standard swim test on the first day of class. The swim test includes a 300 yard swim using front crawl, breast and backstroke as well as diving to the bottom of the pool and retrieving a weighted brick. Fee includes Lifeguarding, First Aid and Professional CPR certification, textbook and pocket mask. There will be no refunds given 2 business days prior to the start of class. Participants are required to attend all scheduled class days. For more information contact Katie Koch at [email protected]. Must be able to attend all dates. Sept. 12, 13, 19, 20 10:00 AM - 4:00 PM Oct. 10, 11, 17, 18 10:00 AM - 4:00 PM Nov. 14, 15, 21, 22 10:00 AM - 4:00 PM Dec. 12, 13, 19, 20 10:00 AM - 4:00 PM Dec. 28, 29, 30 9:00 AM - 5:00 PM Full Privilege, Program & Non Members: $350 Early Fall Session September 14 - November 1 Registration Begins: Full Privilege Members: August 10 Program Members: August 17 Late Fall Session November 2 - December 20 Registration Begins: Full Privilege Members: October 12 Program Members: October HAVERFORD AREA YMCA FALL 2015

17 ADULT AQUATIC EXERCISE Ai Chi (B I A) Ai Chi is a water exercise and relaxation program that increases oxygen and caloric consumption focusing on correct form and positioning in the water. It is a perfect relaxation technique for the highly stressed individual, and it is ideal for creating improved range of motion and mobility. It was created to help students enjoy the water in a flowing, yet powerful progression. Ai Chi is an efficient exercise program combining Tai-Chi concepts with Qigong and Watsu techniques, is performed standing in shoulder depth water using a combination of deep breathing and slow, broad movements of the arms, legs, and torso. Advanced Aqua Jog (I A) The Advanced Aqua Jog class works in the deep part of the Warm Water Pool and uses a buoyancy belt. Throughout the class you will go through a series of slow-moving but intense exercises, all designed to improve your strength, endurance, flexibility and sense of well-being. You get all the benefits of the toughest aerobic workout or cross country run with no impact on bones, tendons or ligaments. Take advantage of this fun, stress-reducing way to burn fat and tone muscles! Aquacize (B I A) Aquacize is a 45 minute moderately intense workout designed to increase flexibility and trim your body. Classes take place in shallow water and incorporate resistance training using special equipment. Aqua Deep (B I A) Aqua Deep will increase your circulation and flexibility while building endurance in a non-impact environment. This is a 1-hour class. Proper flotation equipment is provided so non-swimmers are welcome. Aqua Easy (B I A) Start your day with and easy workout that works the body in a more relaxing way. If you are looking for a class to get the blood going in the morning without over doing it, try this class in the therapy pool. Strength moves and balance exercises will help you throughout the rest of your day. Aqua Easing Neuropathy (B I) This class is designed for individuals with nerve damaging diseases. Participants will achieve improvements in muscular strength, balance, coordination, and an increase in circulation. Water exercises help to reduce spasticity, maintain or improve joint flexibility and range of motion. Aqua Jog - Teen & Adult (B I A) Teen and Adult Aqua Jog is a 1-hour high intensity, nonimpact, fitness class that takes place in deep water. It combines aerobic exercise with abdominal work. Aqua Stretch & Strength (B I A) Aqua Stretch and Strength is a complete exercise program for the individual who wants a comprehensive program. This class includes stretching, stationary and walking exercises as well as working on upper body, abdominal and leg exercises. Aqua ZUMBA (B I A) Known as the ZUMBA pool party, the Aqua ZUMBA program gives new meaning to the idea of an invigorating workout. Splashing, stretching, twisting, even shouting, laughing, hooting and hollering are often heard during an Aqua ZUMBA class. Integrating the ZUMBA formula and philosophy with traditional aqua fitness disciplines, the Aqua ZUMBA class blends it all together into a safe, challenging, water-based workout that s cardio-conditioning, bodytoning, and most of all, exhilarating beyond belief. Arthritis Foundation Aquatics Program (B I A) Arthritis Foundation Aquatics Program is a modified aquatic exercise program for persons with mild to moderate arthritis. Must be sufficiently mobile to use some steps. Complete head to toe exercise class designed to increase mobility and range of motion. Exerswim (B I A) Exerswim is 1-hour class that offers an intense cardiovascular workout that uses the water s natural qualities, buoyancy and resistance to strengthen and tone your body. The class takes place in both the deep and shallow water. Fibromyalgia (B I) This 45 minute workout takes place in the Warm Water Pool for those with Fibromyalgia, an arthritis disorder. The class will consist of stretching, balance, and weights. By taking advantage of the therapeutic properties of the warm water, this class helps to increase range of motion and muscle relaxation and to decrease chronic pain and other physical discomforts SilverSneakers Splash (B I A) Activate your aqua urge for variety! Silver Splash offers lots of fun and shallow water moves to improve agility, flexibility and cardiovascular endurance. No swimming ability is required, and a special SilverSneakers kickboard is used to develop strength, balance and coordination. Tri-Training (B I A) Get yourself ready for open water! Develop strategies for competition while building skills. Strengthen your endurance and efficiency. This class is for beginners to Ironman competitors. Equipment needed: goggles & fins. Exerswim is 1-hour class that offers an intense cardiovascular workout that uses the water s natural qualities, buoyancy and resistance to strengthen and tone your body. The class takes place in both the deep and shallow water. philaymca.org

18 ACTIVE OLDER ADULTS A YMCA Initiative Healthy Living Programs Sponsored by GROUP EXERCISE CLASSES Our Group Exercise Classes offer a variety of exercise options and intensities. The following icons will help you select the best class for you. Schedules are posted on our website and are available at the Welcome Center. B = Beginner I = Intermediate A = Advanced Basic Fitness (B I A) Basic Strength (B I A) Pickleball Open Play (B I A) Senior Cardio (B I A) Senior Fitness (B I) Silver&Fit Program SilverSneakers Fitness Program SilverSneakers Classic (B I) T ai Chi Chih (B I) Yoga - Blended (B I A) Yoga - Gentle (B I A) Yoga - SilverSneakers ZUMBA Gold (B I) See page 6-8 for full descriptions. AOA HEALTHY KICKSTART PROGRAM Gain the tools to kickstart a healthy lifestyle. Learn the specifics of timing, portion size, and balance for optimal nutrition. The class will also include education on what foods to select when eating out, grocery shopping tips, healthy cooking tips, and a class on physical activity with a field trip to the wellness center! An agenda and handouts will be provided at each class for the member to take home with them, along with a specific set of goals for each week. Please note that this class is specifically targeted for our Active Older Adult population. 2:30 PM - 3:30 PM Full Privilege Members: $45 ADULT AQUATIC EXERCISE Ai Chi (B I A) Advanced Aqua Jog (I A) Aquacize (B I A) Aqua Deep (B I A) Aqua Easy (B I A) Aqua Easing Neuropathy (B I) Aqua Jog - Teen & Adult (B I A) Aqua Stretch & Strength (B I A) Aqua ZUMBA (B I A) Arthritis Foundation Aquatics Program (B I A) Exerswim (B I A) Fibromyalgia (B I) Multiple Sclerosis Aquatics (B I) SilverSneakers Splash (B I A) Tri-Training (B I A) See page 17 for full descriptions. ACTIVE OLDER ADULTS EVENTS Club AOA Join in the fun as we create Arts & Crafts projects, discuss books, go on day trips, have potlucks, and more! These just for fun clubs are FREE for members. Stop by the Welcome Center for a flyer of upcoming events. For more information contact Shea Trogdon at ext Walking Club Meets on the indoor track. Wednesday 9:10 AM Enhance Fitness (B I A) EnhanceFitness is a proven community-based senior fitness and arthritis management program geared at helping older adults become more active, energized and empowered for independent living. EnhanceFitness exercises focus on increasing cardiovascular endurance, strength, balance and flexibility which can help reduce arthritis symptoms. A certified instructor leads classes at a pace that works for all fitness levels. Contact the Welcome Center to register. 18 HAVERFORD AREA YMCA FALL 2015

19 YOUTH A YMCA Initiative Youth Development Sponsored By ARTS & HUMANITIES Acting Class - Preschool NEW! Does your child/children enjoy acting and putting on a show but never explored taking theater classes? If so, this Acting Class is the perfect opportunity to develop your creative side. The classes are structured to give all ages, especially the beginners, an overview of the work that is done on stage along with the behind the scenes tasks. You will be singing, dancing, acting and creating your own short scenes. Come explore the world of theater :00 PM - 1:45 PM Arts & Crafts Let your child s creative juices flow (without getting it on your floor) with our fun Arts & Crafts projects each week. Fine motor skills and creative thinking skills will be enhanced with this class. Please have your child bring a smock or wear old clothes. Parent/Child & Preschool :30 AM - 11:15 AM Youth 5-7 Saturday 12:15 PM - 1:15 PM Cooking Class We re mixing up bowls of fun with a delicious blend of cooking excitement. Hands on food preparation teaches healthy eating, basic cooking terms, sharing, and teamwork. Preschool Guitar Instructional - Youth Have you always wanted to play guitar? Do you want to know more about music appreciation? With practice, you can learn how to play guitar chords and melodies. A playable guitar is required :15 PM - 6:00 PM DANCE Cheerleading - Tumbling Learn the basic tumbling elements to cheer. Class consists of basic tumbling instruction, jumps and strength exercises. 3-4 Friday 3:00 PM - 3:45 PM 5-7 Friday 5:00 PM - 5:45 PM 8-12 Friday 6:00 PM - 6:45 PM Dance - Parent/Child This class is designed for the young dancer. It develops fine and gross motor skills, and builds basic dance technique and terminology in a fun and creative way :00 PM - 2:45 PM Dance - Preschool Dancers will learn basic to advanced dance technique. They will be able to pronounce, execute, and perform skills learned. 3-4 Friday 4:00 PM - 4:45 PM 3-4 Friday 1:00 PM - 1:45 PM 3-4 Friday 2:00 PM - 2:45 PM Dance Youth Have fun learning high energy routines. Students will be challenged with choreography and have the opportunity to express themselves through movement and music Friday 5:15 PM - 6:00 PM 5-7 Saturday 2:30 PM - 3:30 PM :30 AM - 11:15 AM Youth 5-7 4:30 PM - 5:15 PM 8-12 Saturday 1:30 PM - 2:30 PM 5-7 5:15 PM - 6:00 PM philaymca.org Dance Ballet & Jazz - Youth Dancers will learn basic to advanced ballet and jazz technique. They will be able to pronounce, execute, and perform sills learned. 19

20 HEALTH & WELLNESS Speed School Speed School provides the aspiring athlete an opportunity to increase speed, agility and lower body power and explosiveness. The Speed School students will meet once a week with an Athletics Specialist and will focus on drills that will enhance skills for a variety of sports. For more information contact Julia Stratton at ext :00 PM - 6:00 PM Wednesday 4:00 PM - 5:00 PM Wednesday 5:00 PM - 6:00 PM Full Privilege Members: $45 Program Members: $90 Sports Various - Home School This Home School program has been designed to encourage children to get up and move! Each week your children will participate in swimming, staff led games, sports and fitness activities. This program does not count for PE credit :45 PM - 4:00 PM Full Privilege Members: $85 Yoga Youth This class will help to improve both the mind and body. Kids will be working on strength and balance, and will learn basic yoga postures and terminology, all while having fun :15 PM - 5:00 PM Full Privilege Members: $45 Program Members: $90 Y ACHIEVERS The Philadelphia Freedom Valley YMCA s Y ACHIEVERS program is designed to expose 5th-12th graders to a wide range of career options and the tools to achieve their higher educational goals. Y Achievers encompasses 5 Programmatic Thrusts: College Readiness, Career Exploration, Leadership Development, Character Development and Community Service. Please see page 20 of the Teen section for program details. 20 HAVERFORD AREA YMCA FALL 2015

21 TEENS A YMCA Initiative Y ACHIEVERS The Philadelphia Freedom Valley YMCA s Y ACHIEVERS program is designed to expose 5th-12th graders to a wide range of career options and the tools to achieve their higher educational goals. Y Achievers encompasses 5 Programmatic Thrusts: College Readiness, Career Exploration, Leadership Development, Character Development and Community Service. 9th -12th graders participate in workshops dubbed Clusters which provide mentorships from a diverse group of professionals and give students hands-on career experiences through school-year long projects. Clusters are held at area colleges the 1st and 3rd Saturdays of the month. 5th-8th graders participate in leadership sessions and activities for their age group. College and career choices are introduced with the goal of preparing students with the tools they need to excel in the program through 12th grade. Sessions are held at their neighborhood branch, times and days vary by branch. Campus Coordinators at the branch can provide details. The Program runs September-June. Each Y Achiever receives a free one-year YMCA membership while enrolled in the program. College students and working or retired professionals are welcomed as volunteers For more information please contact the Y ACHIEVERS Central Office to at Sponsored By: Leaders Club & Jr Leaders Club Attention Teens interested in helping the community, having fun, learning how to be a leader, and making friends that will last a lifetime. In Leaders Club teens get the opportunity to meet with their peers and discuss issues that are important to them. They get the opportunity to learn valuable leadership skills while volunteering in the community and at the YMCA. They also get to attend rallies (retreats) three times a year at other YMCA s in various states. Wednesday 5:30 PM - 6:30 PM Youth in Government If you are a student who enjoys debating and expressing your opinions, then this is the course for you; join your peers and experience what this student-led club is all about. National YMCA program that runs September through May. This weekly group travels to the State Capitol for a three-day General Assembly. Wednesday 5:30 PM - 6:30 PM Teen/Tween Nights Come hang out at the YMCA once a month for Teen Night. Teens are welcome to the YMCA to play basketball, XBOX, Wii, football, watch a movie, have snacks and compete in a series of pulse pounding games of dodgeball. Meets last Friday of every month. 7TH GRADE MEMBERSHIP INITIATIVE A YMCA Initiative FUN. FITNESS. FREE! Just for 7th Graders! The Philadelphia Freedom Valley YMCA is offering a Free One Year Membership To Every 7th Grader! Sign up today! Here s how: Stop by any of the Philadelphia Freedom Valley YMCA branch locations and bring: 1. Proof of 7th grade status - a student ID card, class roster, class schedule, or report card. 2. A parent or guardian All 7th Graders are encouraged to sign up today! CONNECT WITH THE Y! philaymca.org

22 ARTS & HUMANITIES Chess Club Teen Learn the fundamentals and strategy of chess. Chess club gives teens the chance to exercise their mental skills while having fun and competing with their peers. Tournaments will be arranged based upon the skill levels of all participants Wednesday 5:30 PM - 6:30 PM Full Privilege Members: $25 Program Members: $35 Guitar Instructional Teen Learn how to play guitar in this interactive course; geared towards giving you instruction and practice in basic guitar care, playing techniques, and chord progressions :00 PM - 7:00 PM HEALTH & WELLNESS Cross Country Club Teen Improve endurance and build friendships as you set and break personal and team goals in this running club. Weekly character lessons are built into the curriculum to promote the idea that a healthy lifestyle is something that is daily built by making the right choices :00 PM - 6:00 PM Full Privilege Members: $25 Program Members: $35 Empow(HER) Empow(HER) is a weekly program designed to encourage teen girls to try new fitness activities in a supportive, small group environment! The program will assist them in establishing a healthy lifestyle at an early age. Basic nutrition topics will be covered with the help of our registered dietician :30 PM - 4:30 PM Full Privilege Members: Free Speed School Speed School provides the aspiring athlete an opportunity to increase speed, agility and lower body power and explosiveness. The Speed School students will meet once a week with an Athletics Specialist and will focus on drills that will enhance skills for a variety of sports :00 PM - 6:00 PM Wednesday 4:00 PM - 5:00 PM Wednesday 5:00 PM - 6:00 PM Full Privilege Members: $45 Program Members: $90 Strength Training Teens Teen Strength and Conditioning will introduce high school age participants to the world of weight lifting. This program will focus on proper form and technique, while introducing new exercises and workout formats. Participants will learn how to create a weight lifting plan that is best fit for their personal goals. This class is open to all genders and all fitness levels Tues./Thurs. 3:30 PM - 4:30 PM Full Privilege Members: $45 Group Training - Ability See page 28 for full description. INSTRUCTIONAL SPORTS Basketball Instructional - Teen Enhance your teamwork abilities and individual skills through a variety of leisure and tournament style games :00 PM - 8:00 PM Full Privilege Members: $25 Program Members: $35 Table Tennis Teen Wednesday 5:00 PM - 5:45 PM Full Privilege Members: $25 Program Members: $35 TEEN SWIM LESSONS Teen & Adult swim instruction is designed for individuals ages 13 or older. Teen Swim Lesson This class is designed for the teen beginner swimmer. The student will learn to feel comfortable by putting their face in the water, floating on their front and back, and being introduced to stroke development. Instruction in rotary breathing and kicking with equipment will be included. The teen swimmer will work on swimming unassisted for a minimum distance of 10 yards. Wednesday 7:00 PM - 7:45 PM Full Privilege Members: $58 Program Members: $116 Early Fall Session September 14 - November 1 Registration Begins: Full Privilege Members: August 10 Program Members: August 17 Late Fall Session November 2 - December 20 Registration Begins: Full Privilege Members: October 12 Program Members: October HAVERFORD AREA YMCA FALL 2015

23 INSTRUCTIONAL SPORTS A YMCA Initiative These classes focus on improving the child s motor skills while teaching the basic fundamentals of the game. Sportsmanship and teamwork will also be emphasized during this program. Basketball Instructional - Parent/Child Children are introduced to the rules and skills of the game of basketball. The goal is to learn basic fundamentals of the game in a fun and non-competitive environment. Parent participation is encouraged. 2-3 Friday 10:30 AM - 11:15 AM Basketball Instructional Preschool This class will teach the fundamentals and rules of basketball, and assist in developing good sportsmanship. Emphasis is on skill development, fun and participation :00 PM - 1:45 PM 3-4 Wednesday 4:00 PM - 4:45 PM Basketball Instructional Youth This class will teach the fundamentals and rules of basketball, and assist in developing good sportsmanship. Emphasis on skill development, fun, and participation :15 PM - 6:00 PM :00 PM - 7:00 PM 5-7 Wednesday 5:15 PM - 6:00 PM 8-12 Wednesday 6:00 PM - 7:00 PM 5-7 5:15 PM - 6:00 PM Basketball Instructional - Teen Enhance your teamwork abilities and individual skills through a variety of leisure and tournament style games :00 PM - 8:00 PM Full Privilege Members: $25 Program Members: $35 Golf Instructional Youth This class will teach the fundamentals of golf and assist in developing good sportsmanship and etiquette. Emphasis is on skill development, fun and participation :15 PM - 7:00 PM :00 PM - 7:00 PM Hockey Instructional Kids are introduced to the rules and skills of the game of floor hockey. The goal is to learn basic fundamentals of the game in a fun and non-competitive environment. Preschool 3-4 4:15 PM - 5:00 PM Youth 5-7 5:15 PM - 6:00 PM :00 PM - 7:00 PM Soccer Instructional - Parent/Child Kids are introduced to the basic fundamentals of soccer with parent participation. 2-3 Sunday 10:15 AM - 11:00 AM Soccer Instructional - Preschool This class will teach the fundamentals of soccer, while developing good sportsmanship. Emphasis is on skill development, fun and participation :15 PM - 5:00 PM 3-4 Wednesday 1:00 PM - 1:45 PM philaymca.org

24 Soccer Instructional - Youth This class will teach the fundamentals of soccer, while developing good sportsmanship. Emphasis is on skill development, fun and participation :15 PM - 6:00 PM :00 PM - 7:00 PM Sports Introduction - Parent/Child Children are introduced to a variety of different sports and other games. This is a great way to get your child excited about playing sports while building self esteem and improving coordination and motor skills. Parent participation is encouraged. 2-3 Wednesday 10:30 AM - 11:15 AM Sports Introduction - Preschool This class introduces children to a variety of different sports and other games. This is a great way to get your child excited about playing sports while building self esteem and improving coordination and motor skills. 3-4 Wednesday 5:15 PM - 6:00 PM 3-4 Friday 1:00 PM - 1:45 PM Tennis Instructional - Preschool Children will develop coordination, speed and balance through stroke and foot drills. Introduction to ground strokes and serve :00 PM - 1:45 PM 3-4 1:00 PM - 1:45 PM Tennis Instructional - Youth Children will develop coordination, speed and balance through stroke and foot drills. Introduction to ground strokes and serve :15 PM - 6:00 PM :00 PM - 7:00 PM 5-7 4:00 PM - 4:45 PM GYMNASTICS Gymnastics - Parent/Child This parent participation program introduces balancing, tumbling, hanging and agility skills in a fun, open environment. Short structured experiences mixed with free play and choice. 18 mos. - 2 yrs. 9:30 AM - 10:15 AM 18 mos. - 2 yrs. 9:30 AM - 10:15 AM 18 mos. - 2 yrs. Wednesday 11:00 AM - 11:45 AM 18 mos. - 2 yrs. 9:30 AM - 10:15 AM 18 mos. - 2 yrs. Friday 9:30 AM - 10:15 AM Gymnastics - Preschool Incorporates the basic principles of balance, strength and flexibility to develop gymnastics skills. We use age appropriate equipment to ensure the safest and most effective learning environment :30 AM - 11:15 AM 3-5 4:00 PM - 4:45 PM :00 PM - 12:45 PM 3-5 1:00 PM -1:45 PM 3-5 Wednesday 12:00 PM - 12:45 PM 3-5 Wednesday 4:00 PM - 4:45 PM :00 PM - 12:45 PM 3-5 3:00 PM - 3:45 PM 3-5 3:45 PM - 4:30 PM 3-5 Friday 4:00 PM - 4:45 PM 3-5 Saturday 9:00 AM - 9:45 AM 3-5 Saturday 10:00 AM - 10:45 AM Gymnastics - Youth For beginners with no experience, intermediates familiar with basic gymnastic skills and advanced children mastering more difficult skills. Learn conditioning and flexibility techniques and instruction on bars, balance beam, and floor. Program located at Hilltop Prepatory School, 737 South Ithan Ave, Rosemont, PA Saturday 10:00 AM - 10:45 AM 6-14 Saturday 11:00 AM - 11:45 AM 24 HAVERFORD AREA YMCA FALL 2015

25 Cheerleading - Tumbling Learn the basic tumbling elements to cheer. Class consists of basic tumbling instruction, jumps and strength exercises. 3-4 Friday 3:00 PM - 3:45 PM 5-7 Friday 5:00 PM - 5:45 PM 8-12 Friday 6:00 PM - 6:45 PM GYMNASTICS TEAM The Haverford Area YMCA Gymnastics team is an invitational competitive gymnastics program for levels 2-9. Full Privilege Membership is required for competition. All Levels participate in the YMCA League, and some of the levels will participate in the USA Gymnastics League. Program located at Hilltop Prepatory School, 737 South Ithan Ave, Rosemont, PA Competitive Team Members must try out. Gymnastics Pre-Team - Level 2 Pre-Competitive Level. Skills are now continued into a routine. Students continue to refine advanced skills in preparation to reach the competitive team. Options are either 1 day per week (for one hour), 2 days per week (for one hour each day). Team members must try out to be enrolled in program Wednesday 6:30 PM - 7:30 PM 6-18 Friday 7:00 PM - 8:00 PM 6-18 Saturday 1:00 PM - 2:00 PM Full Privilege Members: $50/month (1 day) $105/month (2 days) Gymnastics Team - Level 3 Gymnasts compete in the YMCA League for gymnastics. Team members practice for 8 months out of the year and a Full Privilege Membership is required to participate. Level 3 participants will practice for 6 hours per week (either 2 days for 3 hours each or 3 days for 2 hours each) Wednesday 4:30 PM - 7:30 PM 6-18 Friday 5:00 PM - 8:00 PM 6-18 Saturday 1:00 PM - 4:00 PM Full Privilege Members: $160/month Gymnastics Team - Level 4-9 Gymnasts compete in the YMCA League for gymnastics, and some of the levels will participate in the USA Gymnastics League. Level 4-9 participants will practice for 9 hours per week (3 days per week for 3 hours each) Wednesday 4:30 PM - 7:30 PM 6-18 Friday 5:00 PM - 8:00 PM 6-18 Saturday 1:00 PM - 4:00 PM Full Privilege Members: $208/month All gymnastics team members are signed up through Family Programming Director Don McCall ext philaymca.org MARTIAL ARTS The aim of this program is to teach respect while building character, confidence, and discipline. We focus on fitness, self-defense, and learning proper practice techniques. Uniform fee: $25 Preschool 3-4 4:00 PM - 4:30 PM Youth 5-7 4:30 PM - 5:15 PM 5-7 5:15 PM - 6:00 PM :15 PM - 7:00 PM Beginner 5-18 Saturday 9:15 AM - 10:00 AM Colored Belts 5-18 Saturday 10:15 AM - 11:00 AM Early Fall Session September 14 - November 1 Registration Begins: Full Privilege Members: August 10 Program Members: August 17 Late Fall Session November 2 - December 20 Registration Begins: Full Privilege Members: October 12 Program Members: October 19 SIXERS STRONG The Philadelphia 76ers and Philadelphia Freedom Valley YMCA have teamed up with all Youth Basketball Leagues. All children enrolled in their branch s league will receive one (1) free ticket to YMCA Night at the Sixers during the Season and one (1) Sixers/YMCA co-branded reversible jersey. Parents, coaches, and family members will be offered discounted tickets to attend YMCA Night at the Sixers with their youth league participants. The 76ers will be donating $3 back the Philadelphia Freedom Valley YMCA for every ticket purchased. Also, all volunteer coaches will be invited to an exclusive 76ers coaches clinic. Visit for more information on the Philadelphia 76ers and the Philadelphia Freedom Valley YMCA partnership. 25

26 SPORTS LEAGUES A YMCA Initiative 2015 FALL YOUTH SPORTS LEAGUES League Start Date Registration Dates Basketball Sept. 13 June 1 - Aug. 9 Soccer Sept. 12 June 1 - Aug. 9 YMCA PRESCHOOL SPORTS LEAGUES YMCA PRESCHOOL SPORTS Is a noncompetitive sports program for 3-4 year old boys and girls. Children learn the basic fundamentals of team sports while having fun. Parent involvement is encouraged, coaching opportunities are available. Each child will receive a team shirt and a participation award. Basketball League Preschool 3-4 Sunday 11:00 AM - 11:45 AM Full Privilege Members: $68 Program Members: $136 Soccer League Preschool 3-4 Saturday 10:00 AM - 10:45 AM 3-4 Saturday 11:00 AM - 11:45 AM Full Privilege Members: $68 Program Members: $136 YMCA YOUTH SUPER SPORTS LEAGUES YMCA ROOKIES Is a precompetitive sports program for 5-7 year old boys and girls. Its primary objective is to help children learn the basic rules, skills, and tactics of the sport. Parent involvement is encouraged, coaching opportunities are available. Each child will receive a team shirt and a participation award. Basketball League Rookies 5-7 Sunday 12:00 PM - 1:00 PM Full Privilege Members: $68 Program Members: $136 Soccer League Rookies 5-7 Saturday 12:00 PM - 1:00 PM Full Privilege Members: $68 Program Members: $136 YMCA WINNERS Is a unique values-based competitive sports program designed for boys and girls aged 8-12 year old. YMCA Winners are given the perspective that winning is more about striving to be the best you can be rather than defeating others. Cooperation and competition are equally valued. Parent involvement is encouraged, coaching opportunities are available. Each child will receive a team shirt and a participation award. Basketball League Winners 8-12 Sunday 1:00 PM - 2:00 PM Full Privilege Members: $68 Program Members: $136 Soccer League Winners 8-12 Saturday 1:00 PM - 2:00 PM Full Privilege Members: $68 Program Members: $ HAVERFORD AREA YMCA FALL 2015

27 FAMILY A YMCA Initiative Kids Night Out Children ages 3-12 Enjoy an evening without the little ones when you send them to the Y for their own night out. Children will enjoy gym time, open play, circle story time, crafts, and a movie. Dinner is provided. Send a pillow, blanket. Come dressed in pajamas and the children will be ready for bed when you pick them up. Sneakers must be worn in order to participate in gym time. Children are divided into age appropriate groups and rotate throughout the activities. No refunds will be given. For more information please contact Heather Williams at [email protected]. Friday, September 11 5:00 PM - 9:00 PM Friday, September 18 5:00 PM - 9:00 PM Saturday, September 26 5:00 PM - 9:00 PM Friday, October 9 5:00 PM - 9:00 PM Friday, October 16 5:00 PM - 9:00 PM Saturday, October 24 5:00 PM - 9:00 PM Friday, November 13 5:00 PM - 9:00 PM Friday, November 20 5:00 PM - 9:00 PM Saturday, November 28 5:00 PM - 9:00 PM Friday, December 11 5:00 PM - 9:00 PM Friday, December 18 5:00 PM - 9:00 PM Full Privilege Members: $20 per child $18 for each additional child. Registration is required and dates are non-transferable. Parent s Morning Out Enjoy a morning without your kiddos! Drop them off at the Y for a morning of circle time (weather, shapes, colors, and days of the week), music, story time, centers, crafts and gross motor activities. Please pack a peanutfree snack and drink for your child. Children must be potty trained. This program runs for 7 weeks :15 AM - 12:15 PM Full Privilege Members: $105 FAMILY FUN NIGHT First Friday of every month, Registration is required. Space is limited. October 2 6:30 PM - 8:30 PM November 6 6:30 PM - 8:30 PM December 4 6:30 PM - 8:30 PM Full Privilege Members: Free BIRTHDAY PARTIES Full Privilege Members: $225 Program Members: $325 Non Members: $325 Cooking Max: 15 Children Children will enjoy the Munchkin Cooking experience to celebrate their special day. They will make and serve their own food. Choices for food include: pancakes, fruit/candy sushi, and pizza rolls. Children will receive a cooking craft to decorate and wear. For Ages 5 and up. Dance Max: 20 Children Dance parties include one hour of dance activity and one hour in the party room. Come dressed to dance. Your choice of dances: Ballet, Hip Hop, ZUMBA, etc. For Ages 5 and up. Pool Max: 15 Children Splash parties include one hour in the pool and one hour in the party room. For Ages 8 and up. Princess Tea Party Max: 20 Children Invite all your guests to dress up in their favorite princess costumes and come enjoy tea or hot chocolate in your own princess mug. Guests will make their own finger sandwiches and decorate cookies. A craft, story, or age appropriate games can be added. For Ages 4 and up. Sports Max: 20 Children Sports parties include one hour of sports activity and one hour in the party room. Sports activities may include: Soccer, Baseball, Floor Hockey, Gymnastics, Basketball, etc. For Ages 4 and up. For more information please contact Michelle Papurt at [email protected]. philaymca.org

28 ABILITY PROGRAMS - SPECIAL NEEDS ABILITY AQUATICS Ability Aquatic Instruction Make a Splash. An interactive aquatic class for children diagnosed with social disabilities that combines games and activities with basic swimming skills. Come join this fun, supportive environment. Class size is limited to ensure one-on-one time and promote group interaction. Parents, TSS workers or legal guardians are encouraged to be in the water at all times for parent/child class Beginner 4-8 5:00 PM - 5:30 PM 4-8 5:30 PM - 6:00 PM Intermediate :00 PM - 6:30 PM Full Privilege Members: $45 Program Members: $90 Ability - Arts & Crafts Let your child s creative juices flow (without getting it on your floor) with our fun arts and crafts projects each week. Fine motor skills and creative thinking skills will be enhanced with this class. 13+ Wednesday 6:30 PM - 7:15 PM Full Privilege and Program Members: $37 Program Members: $74 HEALTH & WELLNESS Group Training - Ability (B I A) This semi-private class is designed for individuals with special needs. Participants will be introduced to the fitness center mezzanine in a 1:4 trainer to participant ratio. Strength, balance, flexibility, and cardiovascular fitness will be developed in a fun, caring atmosphere. Importance of healthy lifestyle choices and fitness center etiquette will be discussed to institute lifelong fitness goals Wednesday 6:00 PM - 6:45 PM Wednesday 7:00 PM - 7:45 PM 18+ 6:00 PM - 6:45 PM Full Privilege Members: $45 Program Members: $90 Sports Various - Ability In a fun filled format, children with special needs are introduced to soccer, basketball, other sports and group games! This is a great way to get your child excited about playing sports while building self-esteem and improving coordination, motor skills, and being part of a team in a low stress atmosphere. 13+ Saturday 11:00 AM - 12:00 PM Full Privilege Members: $37 Program Members: $54 SPECIAL EVENT Ability - Teen/Tween Night This is a night that is dedicated to Teens and Tweens with special needs, in which they take part in fun activities that are appropriate for each individual. These nights will comprise of arts & crafts, swimming, food, and more! Friday, September 25 6:30 PM - 9:00 PM Friday, October 23 6:30 PM - 9:00 PM Friday, November 27 6:30 PM - 9:00 PM Full Privilege Members: $10 Non Members: $15 28 HAVERFORD AREA YMCA FALL 2015

29 CHILD CARE A YMCA Initiative Youth Development Sponsored By A YMCA Membership is required to participate in Child Care programs. The Haverford Area YMCA offers a complete state licensed, safe and fun After School Program for children grades K-5. SCHOOL AGE CHILD CARE REGISTRATION FOR SCHOOL YEAR One half month s tuition reserves your space for the program. Information on programs structure and fees can be found on our website philaymca.org. The YMCA is committed to providing a quality program that is both fun and safe for children. Our School Age programs are licensed by the Pennsylvania Department of Human Services. Each program day our qualified staff provides creative learning experiences and supervised activities for the child s development and enjoyment. School Age After Care (K-5th Grade) Hours: Dismissal - 6:30 PM The After School program provides children with a well rounded learning experience with a focus on fun, friends, and creativity through supervised activities. Activities include Arts and Crafts, games, homework supervision, fitness, recreation and daily transfat free snack. The program is designed to meet the age and interests of the children, and is directed by certified and trained staff. The program emphasizes character development that is reinforced through all activities and events. After School is held in the Haverford Area YMCA. For more information contact Amanda Schoppet at ext st Child Deposit 2nd Child Deposit After School $295 $ $ $ Costs shown are per month. SCHOOL AGE HOLIDAY CARE The YMCA is committed to a quality program that is both safe and fun for children. Our School Age Holiday Care, led by experienced, certified professionals, offers children a safe environment on School Holidays and in-service days. Date s Sept. 14 7:00 AM - 6:00 PM Sept. 22 7:00 AM - 6:00 PM November 3 7:00 AM - 6:00 PM Must be at least 5 years old by program start date Full Privilege Members: $45 first child, $40.50 each additional sibling Program Members: $65 first child, $58.50 each additional sibling 10% DISCOUNT FOR 2ND CHILD philaymca.org

30 COMMUNITY DEVELOPMENT A YMCA Initiative HEALTHY LIVING PROGRAMS YMCA s Diabetes Prevention Program The YMCA s Diabetes Prevention Program is a 16-week program developed to reduce the risk of diabetes in individuals showing pre-diabetic symptoms. Each week s one-hour session is facilitated by a trained Lifestyle Coach and will cover nutrition, physical activity and behavior modification to help participants achieve the program s two main goals, reduce body weight by 7% and increase physical activity to 150 minutes per week. Sessions will guide participants in ways to eat healthy while eating out, manage stress, and stay motivated after the program s completion. For additional information, contact Aimee Smith, Association Director of Healthy Living at or by at [email protected]. A Celebration of Life & Healing PINK CONFETTI Pink Confetti is a free program developed by the Philadelphia Freedom Valley YMCA in collaboration with local hospitals and cancer treatment centers. Designed exclusively for breast cancer survivors, this program is recommended for those adults who have nearly or recently completed their breast cancer treatment. With the support of trained YMCA staff members, participants will learn how to safely reenter a healthy way of living through fitness and education. Meeting two days a week, each includes a walking group and a series of group fitness classes, holistic classes or the Lymphedema Program. The walking group promotes overall fitness, and encourages group participation and a supportive environment. The Group Class provides the option of a Fitness class or a Holistic approach to feeling good and becoming active. 8:00 AM - 9:00 AM 8:00 AM - 9:00 AM TRAINING & CERTIFICATION ARC Lifeguard Certification This American Red Cross Lifeguard program teaches participants the skills and knowledge needed to prevent and respond to aquatic emergencies. Pre-requisites: Must be at least 15 years old and be able to complete a standard swim test on the first day of class. The swim test includes a 300 yard swim using front crawl, breast and backstroke as well as diving to the bottom of the pool and retrieving a weighted brick. Fee includes Lifeguarding, First Aid and Professional CPR certification, textbook and pocket mask. There will be no refunds given 2 business days prior to the start of class. Participants are required to attend all scheduled class days. For more information contact Katie Koch at [email protected]. Must be able to attend all dates. Sept. 12, 13, 19, 20 10:00 AM - 4:00 PM Oct. 10, 11, 17, 18 10:00 AM - 4:00 PM Nov. 14, 15, 21, 22 10:00 AM - 4:00 PM Dec. 12, 13, 19, 20 10:00 AM - 4:00 PM Dec. 28, 29, 30 9:00 AM - 5:00 PM Full Privilege, Program & Non Members: $350 ARC Babysitting Training This training teaches potential babysitters about basic child care and how to help children behave appropriately. In addition, participants learn leadership skills including how to keep themselves and children safe and how to build a babysitting business. Saturday, September 26 9:00 AM - 2:00 PM Saturday, October 24 9:00 AM - 2:00 PM Saturday, November 7 9:00 AM - 2:00 PM Saturday, December 5 9:00 AM - 2:00 PM Full Privilege Members: $65 HAVERFORD AREA YMCA IS A NO PLACE FOR HATE FACILITY The Haverford Area YMCA celebrated their designation as a No Place for Hate facility, having completed a year of anti-bias and anti-bullying programs. The Y is a cause-driven organization that is for youth development, healthy living and social responsibility, so creating an environment where all members feel welcome and accepted through the No Place for Hate campaign is a perfect complement to our mission. The No Place for Hate program was developed by the Anti-Defamation League to provide a model for challenging bigotry and intolerance in communities, schools and organizations. To learn more about No Place for Hate visit 30 HAVERFORD AREA YMCA FALL 2015

31 SIXERS STRONG The Philadelphia 76ers and Philadelphia Freedom Valley YMCA have completed their 2nd year of a comprehensive community partnership. In , the Philadelphia Freedom Valley YMCA was chosen as the first ever SIXERS STRONG community partner. Since then, the 76ers front office staff have donated over 400 hours of community service to a number of YMCA community initiatives. The Sixers also launched their FIT76 Program at the Roxborough YMCA during NBA Fit Week in January Over 3,000 members and their families attended the annual YMCA Family Night at the Sixers vs. Pacers game on Friday February 20th, As part of the partnership, all youth participants received an exclusive YMCA Junior Sixers jersey and a free ticket to the game. Kids in attendance also received a free Franklin jersey as part of the unveiling of the Sixers new mascot that evening! Attendees also had the opportunity to participate in some special on-court experiences including the high five tunnel, on-court recognition and ball presentation. YOU ARE PART OF SOMETHING M RE As a leading nonprofit, your contributions allowed the Y to offer important and engaging programs to 997,534 youth, teens, adults and families regardless of their inability to pay. That means swim lessons, Summer Camp and School Aged Child Care will serve more kids than ever before, and the Y will continue to strengthen the foundation of the communities we serve. Visit for more information on the Philadelphia 76ers and the Philadelphia Freedom Valley YMCA partnership. 982,169 For more Sixers information and to find out about exclusive discounts for YMCA members, please contact Katie Simmons at [email protected]. INDIVIDUALS PARTICIPATED IN OUR GROUP EXERCISE CLASSES 10,954 CHILDREN AND ADULTS Enhance Fitness (B I A) EnhanceFitness is a proven community-based senior fitness and arthritis management program geared at helping older adults become more active, energized and empowered for independent living. EnhanceFitness exercises focus on increasing cardiovascular endurance, strength, balance and flexibility which can help reduce arthritis symptoms. A certified instructor leads classes at a pace that works for all fitness levels. Contact the Welcome Center to register. BONDED AND STAYED ACTIVE AT HEALTHY KIDS DAY 4,411 PEOPLE ACROSS THE REGION PUT THEIR RUNNING SHOES TO USE DURING OUR 5KS *Impact numbers represent individuals from all Philadelphia Freedom Valley YMCA branches during the season. philaymca.org

32 Philadelphia Freedom Valley YMCA Abington YMCA 1073 Old York Road Abington, PA Ambler Area YMCA 1325 McKean Road Ambler, PA Audubon YMCA 2460 Boulevard of the Generals W. Norriton, PA Boyertown YMCA 301 W. Spring Street Boyertown, PA Christian Street YMCA 1724 Christian Street Philadelphia, PA Columbia North YMCA 1400 N. Broad Street Philadelphia, PA Hatboro Area YMCA 440 South York Road Hatboro, PA Haverford Area YMCA 891 N. Eagle Road Havertown, PA New Hanover YMCA 3065 N. Charlotte Street Gilbertsville, PA Northeast Family YMCA Knights Road Philadelphia, PA Phoenixville YMCA 400 E. Pothouse Road Phoenixville, PA Pottstown YMCA 724 N. Adams Street Pottstown, PA Rocky Run YMCA 1299 W. Baltimore Pike Media, PA Roxborough YMCA 7201 Ridge Avenue Philadelphia, PA Spring Valley YMCA 19 W. Linfield-Trappe Road Limerick, PA Upper Perkiomen Valley YMCA 1399 Quakertown Road Pennsburg, PA West Philadelphia YMCA 5120 Chestnut Street Philadelphia, PA WELLNESS CENTER LOCATION Stephen Klein Wellness Center 2108 Cecil B. Moore Ave. Philadelphia, PA WELLNESS & TRAINING COMPLEX Gilbertsville Center 144 Holly Road Gilbertsville, PA RESIDENT CAMP LOCATION Camp Speers YMCA 143 Nichecronk Road Dingmans Ferry, PA HAVERFORD AREA YMCA 891 North Eagle Road Havertown, PA Phone: Fax: