2nd Annual Walk Event & Wellness Fair
Sunday, September 21, 2008 at the Carousel Center Mall.
Walk a 1 mile or 3 mile route inside the mall.
Begin anytime between 7:30 am - 9:00 am.
FIRST 300 Registered Participants receive a FREE T-Shirt
PRIZES to be awarded
Open to all ages.....strollers welcome
Click Here For Registration Form
Total Health Program - 12 Weeks to a Better You! (TOP)
Discover the Power of You...
Your overall wellness is as multifaceted as you are. It’s not just about one goal or one outcome. It’s about creating a healthy approach uniquely designed to suit your life. You don’t need to travel the road to wellness alone. Our professional staff and Total Health Coaches will be there for you throughout your journey. Take your first step toward a healthier tomorrow. There is no telling how far you might go.
12
Week Personal Fitness Program:(TOP)
This program is a great option for you, if:
You are a new or returning exerciser
You are new to the YMCA and are looking for some extra guidance
You are trying to make exercise a part of your regular routine
You will meet with a Total Health Coach over a 12 week period. Your coach will provide you with guidance regarding cardiovascular exercise, stretching techniques and strength training. You will also learn how to track your workouts with cardio logs, circuit sheets and weekly attendance forms.
Improve your aerobic capacity, strength, flexibility and endurance. Feel more energetic and reduce your stress level!
Week 1: Individual programming, introduction to cardio equipment and stretching
Weeks 2—3: Instructor monitoring and feedback
Week 4—7: Instructor feedback, introduction to strength training, continued cardiovascular conditioning
Weeks 8—11: Instructor feedback, with additional strength training
Week 12: Graduation!
• Members: FREE
• Non-Members: $183
Registration Packets are available at the Member Services desk.
IF YOU…
Need Nutritional Guidance—Our coaches can add a weight management and nutritional component to your program.
NEW Food Pyramid
One size doesn't fit all. The new food pyramid called "MyPyramid" can be customized for each individual based on your age, sex, and activity level. MyPyramid Plan can help you choose the foods and amounts that are right for you. To go to MyPyramid click here
Are ages 8-12—
We have coaches that can help you in our Active Youth Design
Are ages 12-16—
We have coaches that can help you in our Active Teen Design
Are Currently Active but need some additional Guidance—
Our Fit For You Customized Workouts are just for you
All of the above options are additions to the
12-Week Personal Fitness Program. The application process is the same
for all options.
Folksmarch (TOP)
Interested in meeting new people
and exploring some of the most beautiful and interesting sites
in Central New York? Join us for our monthly Folksmarch. Click
here to find out more.
New Member Fitness Orientation (TOP)
Whether you are a new or current exerciser, we encourage you to attend a New Member Fitness Orientation. Our Fitness Staff will meet with you and/or your family to perform a self-evaluation survey, discuss the components of a healthy lifestyle, and introduce the Total Health Program. We will explore ways to have fun exercising and look at the many different activities available at the Y. Together we will determine which YMCA programs are appropriate for you and your family.
• Members: FREE
Appointments made at Member Services.
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HEALTH EDUCATION & SELF CARE (TOP)
Wellness Wednesday (TOP)
1st Wednesday of Every Month
11:00am.-1:00 pm
Blood Pressure Screenings
YMCA certified personal trainer. Screenings will be conducted in the lobby area. Look for our table
MEMBER BENFIT
3rd Wednesday of Every Month
Health Education Presentation
Promotion of a healthy lifestyle through educational resources from within the community. Community agents will offer informational tables, lectures, education series, health screenings to our members
In collaboration with Crouse Hospital First Steps Program, the following classes are being offered.
Childbirth Preparation Series (TOP)
Offered at North Area Family YMCA and East Area Family YMCA
For dates, times and to register call 470-5716
This four-week course (2.5 hours each week) is designed to help prepare you for the birth experience. It includes information about the process of birth, relaxation, breathing techniques, nutrition and pain management. This course includes information to help you make informed choices about your childbirth options..
Members: $55
Non-Members: $65
Registration Necessary call 470-5716
Weight Watchers Meetings at the YMCA (TOP)
Two Ways to Take Control:
Making positive changes to lose weight and keeping it off is easier than ever with Weight Watchers TurnAround -- you choose the approach that fits you best.
Both approaches are simple because you eat real food, so there's no need to purchase pre-made or frozen foods. And sticking with either plan is easy, nutritious and satisfying.
How Weight Watchers Meetings Work:
-
You attend meetings once a week for less than an hour. There's no contract, so you pay as you go.
-
Each week you have a confidential weigh-in to help you track your progress.
-
You learn how to make wise choices, eat healthy and enjoy food and exercise.
-
Every week you get new tips and program materials to help you follow the TurnAround™ Program.
YMCA Members Special Pricing is offered at these meetings only (must show your membership card).
Downtown YMCA
Wednesday s: 11:30-12:15 weigh-in
12:15-12:45 meeting discussion
12:45-1:00 new member orientation
Fees: YMCA Members (at the above meetings only)
Joining fee: $20 (half price)
Weekly Fee: Adult: $11
Senior Citizen/Student: $10
Lifetime Member: $9.00
YMCA Non-Members (at the above meetings only)
Joining fee: Current special or $40
Weekly Fee: Adult $12
Senior Citizen/Student: $11
Lifetime Member: $10.00
Health & Wellness Assessments (TOP)
Individually By Appointment Only
The personal training staff will conduct the following tests: a 3-minute step test, sit and reach, half crunch test and strength test in order to analyze participants current fitness level. All participants should come dressed to exercise and allow approximately 30 minutes time for the test.
MEMBER BENEFIT
Make appointments at the Health & Fitness Director, 474-6851 x336
Body Composition (TOP)
By Appointment Only
Find out your body fat percentage. A YMCA fitness staff will determine your percentage of lean body mass compared to fat body mass.
MEMBER BENEFIT
Non-Members - $20
Registration required at Member Service Desk
Healthy Back (TOP)
Prevention is the key! Adopt behaviors that prevent future problems as well as provide relief for current back pain. Education combined with gentle, relaxation exercises to strengthen, protect and keep the back healthy. See current fitness schedule.
MEMBER BENEFIT
Massage (TOP)
The YMCA offers the services of NYS licensed massage therapists on site: Fees Apply!
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Personal Training(TOP)
Whether you are 12 or 85, it is never too early to benefit from working with a YMCA certified Personal Trainer. One-on-One personal training programs are designed and administered on a personal, individual basis by our staff of Certified Fitness Professionals who share the YMCA’s philosophy of total body fitness. Experience the power of personalized, one-on-one training. Members ONLY. Register and pay at the Membership Services Desk.
FEES: 30 minute sessions
1-4 Sessions - $15/per session; OR make the most of your money and purchase a Discount Session Package.
Starter Kit - 3 Sessions with fitness assessment - $37.50 for first month of new membership: after, $45.
5 Session Package - $67.50 (10% discount)
10 Session Package - $127.50 (15% discount)
15 Session Package - $180 (20% discount)
20 Session package - $225 (25% discount)
FEES: 1 hour sessions
1-4 Sessions - $30/per session; OR make the most of your money and purchase a Discount Session Package.
Starter Kit - 3 Sessions with fitness assessment - $75 for first month of new membership: after, $90.
5 Session Package - $135 (10% discount)
10 Session Package - $255 (15% discount)
15 Session Package - $360 (20% discount)
20 Session package - $450 (25% discount)
NEW - Partner & Group Training (TOP)
Number Number of Sessions
Of People 1 5 10 15
2 $40 $180 $340 $510
3 $45 $202 $405 $574
4 $50 $250 $450 $638
What a great savings: when 4 people purchase 5 group sessions they pay only $12.50 each per session! Advance payment required for multiple session discount. Make payment at the member service desk. Bring receipt to trainer.
Arrange appointments by calling the Health & Wellness Director at 474-6851 x336
WOMEN’S WELLNESS
Women's Only Fitness Center @ The Downtown YMCA has for female members 18 years and older a dedicated FITNESS CENTER.
NEW: 30 minute Circuit Challenge - Trainer Supervised Twelve Station total body circuit work
Offered every Tuesday & Thursday11:30am-noon
WOMEN ON WEIGHTS
WINTER SESSION:
Begins Monday, January 14th 1st Monday 1:00pm-2:30pm; OR
Tuesdays, January 15th 6-7:30 p.m; OR
LUNCH HOUR: Tuesday & Thursday, begins January 15th 12:30-1:15pm
Thursdays, January 17th 10am-11:30am
LATE WINTER SESSION:
Begins Monday, March 24th Monday 1:00pm-2:30pm; OR
Tuesdays, March 25th 6-7:30 p.m; OR
LUNCH HOUR: Tuesday & Thursday, begins March 25th 12:30-1:15pm
Thursdays, March 27th 10am-11:30am
Strength training – including weight lifting – and the use of resistance equipment offers women a host of positive health benefits from increasing bone density and building strength to fight heart disease. Plus, women can see results by strength training as little as twice a week for 20 minutes.
Women who participate in the Women on Weights Class will experience:
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Increased metabolic rate – burn more calories in less time!
-
Increase bone density – vital to reducing osteoperosis.
-
Improved balance – better daily function and less risk of injury
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Reduced risk of heart disease – strength training can reduce blood pressure and cholesterol levels
-
Improved Strength – do more in less time!
-
Enhanced weight loss – continue to burn calories for 2 hours after your workout!
Members: $30
Non-Members: $60
Massage
The YMCA offers the services of NYS licensed massage therapists on site: Fees Apply!
In collaboration with Crouse Hospital First Steps Program, the following classes are being offered.
Childbirth Preparation Series (TOP)
Offered at North Area Family YMCA and East Area Family YMCA
For dates, times and to register call 470-5716
This four-week course (2.5 hours each week) is designed to help prepare you for the birth experience. It includes information about the process of birth, relaxation, breathing techniques, nutrition and pain management. This course includes information to help you make informed choices about your childbirth options..
Members: $55
Non-Members: $65
Registration Necessary call 470-5716
Weight Watchers Meetings at the YMCA (TOP)
Two Ways to Take Control:
Making positive changes to lose weight and keeping it off is easier than ever with Weight Watchers TurnAround -- you choose the approach that fits you best.
Both approaches are simple because you eat real food, so there's no need to purchase pre-made or frozen foods. And sticking with either plan is easy, nutritious and satisfying.
How Weight Watchers Meetings Work:
-
You attend meetings once a week for less than an hour. There's no contract, so you pay as you go.
-
Each week you have a confidential weigh-in to help you track your progress.
-
You learn how to make wise choices, eat healthy and enjoy food and exercise.
-
Every week you get new tips and program materials to help you follow the TurnAround™ Program.
YMCA Members Special Pricing is offered at these meetings only (must show your membership card).
Downtown YMCA
Wednesday s: 11:30-12:15 weigh-in
12:15-12:45 meeting discussion
12:45-1:00 new member orientation
Fees: YMCA Members (at the above meetings only)
Joining fee: $20 (half price)
Weekly Fee: Adult: $11
Senior Citizen/Student: $10
Lifetime Member: $9.00
YMCA Non-Members (at the above meetings only)
Joining fee: Current special or $40
Weekly Fee: Adult $12
Senior Citizen/Student: $11
Lifetime Member: $10.00
PERSONAL TRAINING
Blood Pressure Screenings
YMCA certified personal trainer. Screenings will be conducted in the lobby area. Look for our table
MEMBER BENFIT
MIND BODY CLASSES SCHEDULE
YOGA ** PILATES ** NIA ** YOGA’LATTES ** ZEN SCULPT ** AQUA YOGA
GROUP FITNESS CLASSES SCHEDULE
STEP ** Y-BOX ** Y-BODY CUTS ** HIP/HOP AEROBICS ** INTERVAL ** 30 MINUTE CIRCUIT CHALLENGE ** WATER AEROBICS ** CYCLING
CYCLING CLASSES SCHEDULE
CONDITIONING PROGRAMS (TOP)
Runners/Cyclist/Triathletes
RUNNER: Facility Amenity: Indoor Track
PROGRAMS:
Y-Run
Begins May 17, 2008
Saturday 8:00am-9am
A YMCA certified instructor will train new and/or beginning runners to prepare for a 5K race. This will include a run/walk program with gradually increasing running intervals and decreasing walking intervals until participants are running 30-40 minutes nonstop. Weekly running topics will be discussed.
Members: FREE
Non-Members: $50
Half-Marathon Training
Sundays 9am
Begins June 8, 2008
A 12 week running program to train you to complete a 13.1 mile run (half-marathon). This training program will provide you with a weekly guide to your workouts and offers a group run every Sunday at Longbranch Park in Liverpool with a YMCA certified instructor.
Members: FREE
Non-Members: $50
Y-TRI TRAINING
Monday 5:30pm
Begins March 10, 2008
This 8 week program is designed to prepare you for a sprint marathon. Participants will be educated on a different topic each week and receive a beginner level workout for your preparation process. This program will enable participants to network and meet other people with the same goals and ambitions.
Members: FREE
Non-Members: $50
CYCLIST: Facility Amenity: Indoor Group Cycling Studio
PROGRAMS:
Cycle
See Fitness Schedule for Class days & times
An exciting indoor cycling class that utilizes innovative sports psychology, including guided imagery, visualization and other motivation techniques to prepare both the mind and body for ultimate performance.
Endurance Cycle
See Fitness Schedule for Class days & times
The class is designed for the avid cycle class participant looking for a “steady state” cardio workout or for the average exerciser looking for a different approach to cardio. The class begins with a warm-up to bring the heart rate up to a target heart rate zone. Using resistance and cadence variances, the heart rate is maintained at a 75% - 85% level throughout the class. Heart Rate monitors are advocated, but not necessary. Heart Rates are monitored frequently. Class ends with a gradual cool down and flexibility session.
.
TRIATHLETES: Facility Amenity: Indoor Track, 4 Lap Lane Pool, Group Cycling Studio
PROGRAMS:
Endurance Cycle
See Fitness Schedule for Class days & times
The class is designed for the avid cycle class participant looking for a “steady state” cardio workout or for the average exerciser looking for a different approach to cardio. The class begins with a warm-up to bring the heart rate up to a target heart rate zone. Using resistance and cadence variances, the heart rate is maintained at a 75% - 85% level throughout the class. Heart Rate monitors are advocated, but not necessary. Heart Rates are monitored frequently. Class ends with a gradual cool down and flexibility session.
AQUATIC OPPORTUNITIES
Masters 101 * Lunch Bunch * Fluid Run
Mind Body Classes (TOP)
NIA (TOP)
Get fit the body's way. This unique program combines movements and concepts from Yoga, Tai Chi, Tae Kwon Do, Aikido, Jazz, Modern Dance and other movement forms. Designed for people of all ages, fitness levels and abilities, Nia can successfully be used by everyone from beginner to athlete. Nia’s enjoyable approach to movement and fitness benefits mind and body. This class offers cardiovascular conditioning and cross-training for any sport or activity. No prior training is necessary. Join us and experience the joy of movement and the benefits of moving your body, the body's way!
Yoga(TOP)
This class will provide a strong foundation to build your yoga practice on. Class will start with conscious breathing which will calm body/mind/emotions to prepare for yoga. Gentle warm up stretches will follow leading into a variety of yoga postures. The postures will challenge the body and mind through stretching, relaxing, and breathing, while holding the postures. Flexibility, strength, and muscle tone improves as spirit/mind/body work together in harmony.
Pilates (TOP)
Pilates is a total body conditioning exercise program using a mat. Pilates focuses on developing long-term lean muscles, balance of mind and body, flexibility and working the "powerhouse" (the area between the bottom of your rib cage and the line across your hips. Generally, the most neglected area of the body.) Pilates is similar to yoga because of the mind/body connection. However, in yoga you hold a pose while breathing. Pilates involves movement while breathing. The instructor will lead you through a series of choreographed patterns of movements called "forms". This safe exercise program will leave you feeling relaxed and invigorated.
Yoga-lattes (TOP)
A mind-body workout designed to improve your core strength, posture, flexibility, and inner body awareness. The first half of class will focus on Pilate’s exercises utilizing a mat, and various other exercise equipment, followed by various Yoga postures and a final relaxation. Improve your overall vitality, health, and stamina in this well-balanced class.
STAMP! This combination class begins with fun cardio choreography on the Ramp™ followed by the Step. This energizing class will target your cardiovascular workout zones, tone your legs and glutes and jump start your day.
Zen Sculpt (TOP)
Develop and tone the entire body. Your instructor will lead you through a class that combines traditional strength training with pilates and yoga postures.
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Fitness Classes (TOP)
HEALTHSEEKER: If you are just getting started, or trying to get back on track, these classes are for you! Fitness Instructors will provide personalized help.
The Basic Series of classes are entry-level seven-week sessions with LIMITED ENROLLMENT to ensure personalized attention as you learn the fundamentals of an exercise class. Enrollment is FREE; pre-registration is required at the Member Service Desk.
Basic to Fitness – Learn basic fitness terms and moves that will help you in a variety of group fitness classes!
Basic to Y-Body Cuts: Gain a comfort level and learn the basics on how to utilize the Body Cuts Equipment. The overall focus will be on teaching participants appropriate technique and form all while building a strength base which will help you progress to a multi-level Y-Body Cuts class.
Basics to Cycle: Ease into this great form of all-around exercise. Learn the terms and become familiar with the bikes!
Basics to Pilates: Learn fundamental mat work moves for Pilates
Basics to Yoga: Gain a comfort level with basic yoga poses and terminology that will help you progress to multi-level classes.
Awesome Abs (TOP)
Complete abdominal training for 15 minutes. This class will give you abs-olute results.
Boxing Interval Program (TOP)
Learn the fundamentals of boxing in this energetic circuit training class. Stations include shadow sparring, heavy bags, jump rope and calisthenics’ exercises. Develop strength, power, speed, balance, coordination and endurance. Boxing gloves are supplied.
Express Circuit - 30 Minutes (TOP)
30-minute exercise program that rotates between the strength machines and simply, basic cardio drills utilizing step, ramp, ball and floor
Interval Class(TOP)
This class will combine different fitness formats (Step, Hi-Lo) with intervals of muscle conditioning working with both the aerobic and anaerobic energy systems. This class is a simple but challenging workout with great calorie burning benefits.
Hip/Hop Cardio(TOP)
Get down and have some body-moving fun with this funky dance inspired fitness class. Features upbeat moves with various styles of music, combining the hip-hop style of dance and hi-lo aerobics. Fun and fresh choreography each week. No prior dance experience necessary. Modifications provided for all fitness levels.
Old School P.E. (TOP)
A cardiovascular class with intense strength training intervals utilizing calisthenics and/or body conditioning exercises. This class is finished with awesome abdominal work and stretching.
Step (TOP)
This class starts with a rhythmic warm-up to increase blood flow to the muscles The warm-up leads into a 20-30 minute cardiovascular stepping interval with beginning choreography. However, both high and low intensity modifications will be shown making this a class that any fitness level can benefit from.
Y Body Cuts (TOP)
This group fitness class brings a resistance training program into the fitness studio. Participants will find the program challenging and the routine simple. Participants will utilize barbells that can be adjusted from 5 lbs. - 100 lbs., making it appropriate for people of all ages and fitness levels. The instructor will use movements that are simple to insure the safety and effectiveness, as well as allowing all participants to successfully complete the class. This motivating class will target all or most major muscle groups.
Y-Box (TOP)
This program is designed as an interval training program utilizing kick box exercises. The kickboxing moves are put to music to create a unique fitness program. The participant will work on cardio endurance as well as strengthen the upper body, legs and abdomen.
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Cycle Classes (TOP)
Please see fitness schedules for days and times. No registration required (except for 12 Week Ride to Fitness).
Classes must maintain 8 or more participants to remain on the schedule; classes may be cancelled without notice; not all classes listed below are offered each session.
Basics to Cycle: Ease into this great form of all-around exercise. Learn the terms and become familiar with the bikes!
Cycle (TOP)
An exciting indoor cycling class that utilizes innovative sports psychology, including guided imagery, visualization and other motivation techniques to prepare both the mind and body for ultimate performance.
Run 'n Ride (TOP)
This class begins in the Cycle Studio with a ride, then moves up to the Fitness Center Track for a run. After the run participants will return to the cycle studio for a cool down and abdominal exercises.
Cycle - Night Riders (TOP)
Cycle in CITY-STYLE at the Downtown YMCA, with great music, festive kighting and a ride that will exhilarate you!
Yo-Cycle (TOP)
This class will consist of a traditional ride lasting approximately 25 minutes. The class will then proceed to incorporate 15 minutes of mind body work by incorporating appropriate yoga poses for cycle participants, enhancing strength and flexibility all while calming the mind and body.
Endurance Cycle (TOP)
This
class is designed for the avid cycle class participant looking for a “steady state” cardio workout or for the average exerciser looking for a different approach to cardio . The class begins with a warm-up to bring the heart rate up to a target heart rate zone. Using resistance and cadence variances, the heart rate is maintained at a 75% - 85% level throughout the class. Heart Rate monitors are advocated, but not necessary. Heart Rates are monitored frequently. Class ends with a gradual cool down and flexibility session.
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Women's Only Fitness Center (TOP)
The Downtown YMCA has for female members 18 years and older a dedicated FITNESS CENTER.
AMENITIES:
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Fully Air Conditioned
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Full body 12 piece Cybex Strength Circuit
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Life Fitness Treadmills
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Life Fitness Full Body Ellipticals
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Precor Lower Body Ellipticals
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Life Fitness Stationary Bikes
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Rower
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Special Core Stretching, Flexibility and Free Weight Area
