SOMERVILLE FAMILY YMCA ADULT FITNESS
**Aikido - Aikido’s techniques are designed to deal with an attacker by controlling and redirecting their attack instead of blocking it. Aikido can be practiced by men, women, and children of all ages. Increased stamina, flexibility, and muscle development occur naturally as a result of training, but the techniques themselves do not depend on strength for effectiveness.
Full $103 Program $154
Ali’s Abs - Join Ali for a total abdominal and lower back toning adventure.
Basic Step – For anyone who has never taken a step class or just wants a low impact workout, this is the class for you. Learn basic step and have fun.
Belly Dancing- The graceful hip drops, rolls and pivots of this dance form utilize muscle groups in the abdomen, pelvis, trunk, spine, and neck, working with the body instead of against it. Improves posture, muscle toning, and weight loss exercising muscles without the impact.
Bikram A/K/A Hot Yoga –This yoga class is performed in a very warm room meant to improve both physical and mental strength, as well as balance and flexibility. These 26 poses are also said to help replenish our cells and help flush out toxins and help oxygenate the blood.
Body Sculpting-Body toning for those who want to work their muscles from head to toe! Class equipment includes hand weights, resistance bands and a mat.
Cardio Boot Camp - Cardiovascular and Resistance Based exercises all in one class with up-beat, high energy music, along with friends and a great instructor, you’ll have a total body and fun workout!
Cardio Mix- Using a mix of cardio steps and low impact toning, this class will have you sweating and smiling! Feel yourself burn calories through various techniques designed to improve your cardiovascular health.
Cardio Step – Utilizing a step platform, our energetic instructor will lead you through choreographed moves designed to challenge your body, entertain and stimulate your mind.
Circuit Fitness- A Full body workout, using dumbbells, mixing up exercises and various routines to hit every muscle multiple times in one complete workout.
Gentle Fitness- For those who do not want a high intensity class, a slower based class with a full body workout.
Gentle Yoga – Gentle yoga is for people new to yoga or those who are experiencing joint sensitivity, overall stiffness due to lack of activity, or other physical limitations. Modifications will be made, as needed for each member so that everyone, regardless of age or physical ability, will feel the benefits that yoga has to offer. Alignment principals, gentle breathing techniques, and basic poses will be taught at a slow pace for all levels.
Group Cycling- Is one of our most popular classes with no complicated moves to learn, top-notch instructors and music that begs your legs to pedal, getting into the best shape of your life has never been more fun.
KickBoxing- Kickboxing is a combination of martial arts and traditional boxing. Cardio kickboxing offers cardiovascular and weight-loss benefits, as well as a moderate amount of strength training- Body shields, hand pads and a wave master bag are used in this class which offers resistance to punches and kicks, which is instrumental in building muscle.
Martial Arts Conditioning-Learn martial art techniques get fit and have fun.
Morning Yoga- The benefits of yoga are not all physical. Taking even the time for short yoga practice in the morning allows you to begin your day centered and happy in the present moment. Even on mornings when calm feels miles away a little yoga in the morning can help improve your outlook, as well as your body.
Muscle Works – Work all your muscle groups using dumb-bells, bands, your own body weight and stability ball. Strengthen, and tone your body through interval training, resistance and some low- key plyo-metrics.
Pilates- This mat-based exercise class strengthens and tones muscles while improving posture, flexibility, and balance. Pilates unites the mind and body through controlled, concentrated movements. Beginners to advanced are welcome.
Vinyasa Yoga- Flow from one pose to the next, providing meditative movement that focuses on flexibility, balance and strength.
Yoga - Develop better balance, strength, and flexibility while experiencing the pure joy of movement. The instructor will lead you through a series of flowing poses designed to nourish both the body and the soul.
Zumba- Zumba is the big dance/aerobic craze at the moment, created by Miami-based dancer and choreographer Beto Perez; it is a fusion of Latin and International music that creates dynamic, exciting, and effective fitness system.
Learn these choreograph dance steps and have fun while burning calories.
The Whole Kit & Kaboodle –It’s a six week fitness training camp for ages 13 and up that provides individuals with variety and results through fitness instruction, nutritional counseling, and motivational training. Camp runs 6 weeks, twice a week on Tuesday and Thursday mornings OR Tuesday and Thursday Evenings. (Kit & Kaboodle runs 4 to 5 times a year)
Includes: One to two personal trainers, One 1 hour nutrition class, weekly review of food journal, measurements done at the start of the program and at the end, weight & body fat/BMI analysis done weekly and a 15 minute chair massage when the 6 weeks are over.
Tuesday and Thursday……………9:15-10:15am and 6:30-7:30pm
Full $105 Program $150 Non-member $199
HEALTH AND WELLNESS
Body Composition Analysis - Call for an FREE appointment to determine your body fat percentage. It's a perfect way to measure your fitness goals.
Personal Nutrition – Learn how to eat and feel healthier.
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Personal Nutrition
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|
Full
|
Program
|
Guest
|
|
$50 per session
|
$53 per session
|
$58 per session
|
|
$220 for 5 sessions
|
$247 for 5 sessions
|
$273 for 5 sessions
|
|
$420 for 10 sessions
|
$473 for 10 sessions
|
$525 for 10 sessions
|
Personal Training
Let one of our certified personal trainers help you reach your fitness goals. Each 60 minute session may include strength, stability, cardio, yoga, agility training or whatever else you may need to feel successful. Private training sessions are one client, one trainer and can provide you with individualized instruction. Duet training sessions are for two clients, one trainer with similar skill level and goals in mind to work together with one trainer and share the investment.
|
Private Training (one client, one trainer)
|
|
Full
|
Program
|
Guest
|
|
$50 per session
|
$53 per session
|
$58 per session
|
|
$220 for 5 sessions
|
$247 for 5 sessions
|
$273 for 5 sessions
|
|
$420 for 10 sessions
|
$473 for 10 sessions
|
$525 for 10 sessions
|
|
Duet Training (two clients, one trainer)
|
|
Full
|
Program
|
Guest
|
|
$79 per session
|
$84 per session
|
$89 per session
|
|
$378 for 5 sessions
|
$399 for 5 sessions
|
$430 for 5 sessions
|
|
$735 for 10 sessions
|
$788 for 10 sessions
|
$840 for 10 sessions
|
Adult Leagues – Join our current Volleyball, Men’s Basketball or Soccer leagues. For more information, please call (908) 722-4567 Ext. 627
Volleyball starts 9/11, Basketball TBA, & Soccer TBA
Somerville Adult Fitness Winter 2012
11/21/11 - 2/5/12
**Aikido - Aikido’s techniques are designed to deal with an attacker by controlling and redirecting their attack instead of blocking it. Aikido can be practiced by men, women, and children of all ages. Increased stamina, flexibility, and muscle development occur naturally as a result of training, but the techniques themselves do not depend on strength for effectiveness.
Ali’s Abs - Join Ali for a total abdominal and lower back toning adventure.
**Ballroom Dancing – Get your dancing shoes on and come out and socialize while you learn the introduction steps to Ballroom Dancing, which consist of Latin, Smooth & Swing dance steps led by a certified Ballroom Dance Instructor. Perfect for also someone who already has dancing skills and wants to improve them. (6 Week Courses)
Full $60 Program $75 Non-Member $90
Basic Step – For anyone who has never taken a step class or just wants a low impact workout, this is the class for you. Learn basic step and have fun.
Belly Dancing- The graceful hip drops, rolls and pivots of this dance form utilize muscle groups in the abdomen, pelvis, trunk, spine, and neck, working with the body instead of against it. Improves posture, muscle toning, and weight loss exercising muscles without the impact.
Bikram A/K/A Hot Yoga –This yoga class is performed in a very warm room meant to improve both physical and mental strength, as well as balance and flexibility. These 26 poses are also said to help replenish our cells and help flush out toxins and help oxygenate the blood.
Body Sculpting-Body toning for those who want to work their muscles from head to toe! Class equipment includes hand weights, resistance bands and a mat.
Cardio Boot Camp - Cardiovascular and Resistance Based exercises all in one class with up-beat, high energy music, along with friends and a great instructor, you’ll have a total body and fun workout!
Cardio Mix- Using a mix of cardio steps and low impact toning, this class will have you sweating and smiling! Feel yourself burn calories through various techniques designed to improve your cardiovascular health.
Cardio Step – Utilizing a step platform, our energetic instructor will lead you through choreographed moves designed to challenge your body, entertain and stimulate your mind.
Circuit Fitness- A Full body workout, using dumbbells, mixing up exercises and various routines to hit every muscle multiple times in one complete workout.
Gentle Fitness- For those who do not want a high intensity class, a slower based class with a full body workout.
Gentle Yoga – Gentle yoga is for people new to yoga or those who are experiencing joint sensitivity, overall stiffness due to lack of activity, or other physical limitations. Modifications will be made, as needed for each member so that everyone, regardless of age or physical ability, will feel the benefits that yoga has to offer. Alignment principals, gentle breathing techniques, and basic poses will be taught at a slow pace for all levels.
Group Cycling- Is one of our most popular classes with no complicated moves to learn, top-notch instructors and music that begs your legs to pedal, getting into the best shape of your life has never been more fun.
Kick-Boxing- Kickboxing is a combination of martial arts and traditional boxing. Cardio kickboxing offers cardiovascular and weight-loss benefits, as well as a moderate amount of strength training- Body shields, hand pads and a wave master bag are used in this class which offers resistance to punches and kicks, which is instrumental in building muscle.
Martial Arts Conditioning-Learn martial art techniques get fit and have fun.
Morning Yoga- The benefits of yoga are not all physical. Taking even the time for short yoga practice in the morning allows you to begin your day centered and happy in the present moment. Even on mornings when calm feels miles away a little yoga in the morning can help improve your outlook, as well as your body.
Muscle Works – Work all your muscle groups using dumb-bells, bands, your own body weight and stability ball. Strengthen, and tone your body through interval training, resistance and some low- key plyo-metrics.
Pilates- This mat-based exercise class strengthens and tones muscles while improving posture, flexibility, and balance. Pilates unites the mind and body through controlled, concentrated movements. Beginners to advanced are welcome.
The Whole Kit & Kaboodle –It’s a six week fitness training camp for ages 13 and up that provides individuals with variety and results through fitness instruction, nutritional counseling, and motivational training. Camp runs 6 weeks, twice a week on Tuesday and Thursday mornings OR Tuesday and Thursday Evenings. (Kit & Kaboodle runs 4 to 5 times a year)
Includes: One to two personal trainers, One 1 hour nutrition class, weekly review of food journal, measurements done at the start of the program and at the end, weight & body fat/BMI analysis done weekly and a 15 minute chair massage when the 6 weeks are over.
Full $105 Program $150 Non-member $199
Vinyasa Yoga- Flow from one pose to the next, providing meditative movement that focuses on flexibility, balance and strength.
Yoga - Develop better balance, strength, and flexibility while experiencing the pure joy of movement. The instructor will lead you through a series of flowing poses designed to nourish both the body and the soul.
Zumba- Zumba is the big dance/aerobic craze at the moment, created by Miami-based dancer and choreographer Beto Perez; it is a fusion of Latin and International music that creates dynamic, exciting, and effective fitness system. Learn these choreograph dance steps and have fun while burning calories.
HEALTH AND WELLNESS
Body Composition Analysis - Call for an FREE appointment to determine your body fat percentage. It's a perfect way to measure your fitness goals.
Personal Nutrition – Learn how to eat and feel healthier.
|
Personal Nutrition
|
|
Full
|
Program
|
Non-Member
|
|
$50 per session
|
$53 per session
|
$58 per session
|
|
$220 for 5 sessions
|
$247 for 5 sessions
|
$273 for 5 sessions
|
|
$420 for 10 sessions
|
$473 for 10 sessions
|
$525 for 10 sessions
|
Personal Training
Let one of our certified personal trainers help you reach your fitness goals. Each 60 minute session may include strength, stability, cardio, yoga, agility training or whatever else you may need to feel successful. Private training sessions are one client, one trainer and can provide you with individualized instruction. Duet training sessions are for two clients, one trainer with similar skill level and goals in mind to work together with one trainer and share the investment.
|
Private Training (one client, one trainer)
|
|
Full
|
Program
|
Non-Member
|
|
$50 per session
|
$53 per session
|
$58 per session
|
|
$220 for 5 sessions
|
$247 for 5 sessions
|
$273 for 5 sessions
|
|
$420 for 10 sessions
|
$473 for 10 sessions
|
$525 for 10 sessions
|
|
Duet Training (two clients, one trainer)
|
|
Full
|
Program
|
Non-Member
|
|
$79 per session
|
$84 per session
|
$89 per session
|
|
$378 for 5 sessions
|
$399 for 5 sessions
|
$430 for 5 sessions
|
|
$735 for 10 sessions
|
$788 for 10 sessions
|
$840 for 10 sessions
|
Adult Leagues – Join our current Volleyball, Men’s Basketball or Soccer leagues. For more information, please call (908) 722-4567 Ext. 627
Volleyball starts 9/11, Basketball TBA, & Soccer TBA
SOMERVILLE FAMILY YMCA
Wellness Classes for 2011-2012
Back to School – Back to Health: Start the school year off right by packing a powerhouse of nutrient-rich whole foods in your children’s lunches and keep them coming back for more.
Cardiovascular Health: Cardiovascular disease is our country’s number one killer and it is mainly preventable by making healthy lifestyle and nutrition choices. Learn how to prevent and reverse it.
Sugar Blues: Permanently change your relationship to sugar. While sugar may negatively affect your health and happiness, it is not the problem but part of the solution. Receive tips on eating foods you enjoy without feeling deprived and how to get a handle on cravings. Take back control of your health.
Eating for Energy: Don’t let a lack of energy come between you and your goals. Discover the top 10 ways to increase your energy and vitality. Learn which foods sap your energy and which ones carry a life force that nourishes your mind and body.
Bone Health for Life: Bone health begins in the womb and lasts a lifetime. Learn bone-building exercises and find out which nutrients are essential to bone health and how to incorporate them into your diet. Get the scoop on vitamin and mineral supplementation and osteoporosis medication. If you have osteoporosis, you will be shown how to reverse it naturally. This workshop is a must for you!
Say Adios to Arthritis: There is hope for people afflicted with arthritis. Learn about foods and supplements which fight inflammation and become familiar with some non-traditional methods of treatment. Know your options so that you can find a solution to arthritis that is best for you.
Portion Control: Controlling portions is one of the most important skills to master when losing weight and trying to keep it off. Take the time to learn the “tricks of the trade” and say “au revoir” to overeating.
Supplements for the Athlete: You will be presented with cutting-edge information regarding the best way to nourish your body and optimize athletic performance and recovery. If you’re a serious athlete, you can’t miss this!
Boost Brain Power: Learn how to defeat dementia and build your brain power with brain food and how to sharpen your memory with both mental and physical exercise. Get smart and get started now!
Live Long, Live Strong: Extending the length and quality of one’s life is a hot topic driven by the huge number of baby boomers searching for the Fountain of Youth. You will be surprised to discover the many factors that contribute to a long and satisfying life. You don’t have to be a senior citizen to benefit from this class.
Hydration: Water is the basis of all life on the planet yet there is so much controversy over how much to drink and from which source. Bottled or tap, which filtration system is best, all of these questions and many more will be answered.
Members’ Choice: You talk and we will listen. Let us know what topics interest you and we will deliver. Your topic of choice will be announced at a later date.
Day Date Time Topic
Thursday November 10th 12:00-1:00 pm Sugar Blues
7:00 - 8:00 pm
Thursday December 8th 12:00-1:00 pm Eating for Energy
7:00 - 8:00 pm
Thursday January 12th 1200-1:00 pm Bone Health for Life
7:00 – 8:00 pm
Thursday February 9th 12:00-1:00 pm Say Adios to Arthritis
7:00 – 8:00 pm
Thursday March 8th 12:00-1:00 pm Portion Control
7:00 – 8:00 pm
Thursday April 12th 12:00-1:00 pm Supplements for the Athlete
7:00 – 8:00 pm
Thursday May 10th 12:00-1:00 pm Boost Brain Power
7:00 – 8:00 pm
Thursday June 14th 12:00-1:00 pm Live Long, Live Strong
7:00 – 8:00 pm
Thursday July 12th 12:00-1:00 pm Hydration
7:00 – 8:00 pm
Thursday August 9th 12:00-1:00 pm Members’ Choice (TBA)
7:00 - 8:00 pm
All classes will be held in Room 10.
