HEALTH & WELL-BEING Group Adult Classes, Family Fitness Classes & Healthy Living Programs

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1 KEN-TON FAMILY YMCA 535 Belmont Avenue, Kenmore NY (716) KenTonFamilyYMCA.org HEALTH & WELL-BEING Group Adult Classes, Family Fitness Classes & Healthy Living Programs Fall Session September 9 - October 27, 2018 Member registration begins August 19 Open registration begins August 26 Being healthy is more than just about watching the foods we eat or making sure that we exercise three times a week. It s also about taking care of ourselves and our families in spirit and mind as well. At the Y, you re not just a member of a facility you are a part of our family. You can be assured that whatever activity you engage in, you ll be surrounded by friends in a positive environment where you will thrive.

2 FLEXIBILITY/CORE AMAZING ABS A 30-minute intense abdominal workout that helps you trim, firm, and shape your abdominals. Strong abdominal muscles help to support your back and prevent lower back pain. So, shape up and improve your posture, too! All fitness levels. MON 8:00-8:45 am FREE/-- FRI 8:00-8:45 am FREE/-- HEALTHY BACK Bothered by back pain? This progressive exercise program combines relaxation, flexibility, and strengthening exercises to help you reduce or eliminate back discomfort. All fitness levels welcome. M/F 10:00-10:55 am FREE/-- PILATES A renowned method of body conditioning named after Joseph Pilates. This class strengthens the body s core muscles including the abdominals and the lower back. It tones the body and increases flexibility. All Y Pilates instructors have completed specialized training to teach the Pilates method. MON 6:00-7:00 am FREE/-- PIYO PiYo fuses together concepts from Pilates and Yoga to create a dynamic strength-training workout. This unique exercise class will improve balance and flexibility while sculpting muscles. Core conditioning ensures a challenging and productive workout. PiYo is non-impact, but you can still expect to sweat. WED 6:00-7:00 am FREE/-- MIND/BODY YOGA Relieve stress and build strength by incorporating the mind, body, and spirit into your workout. This hatha-based class, appropriate for all levels of students, helps improve flexibility, muscular strength, posture and alignment through yoga poses, breathing, and relaxation. M/W 10:00-11:15 am FREE/-- T/TH 6:30-7:25 pm FREE/-- SAT 8:30-9:30 am FREE/-- MINDFUL MOVEMENT This class promotes body awareness and being present in and aware of one's surroundings. Elements of meditation are practiced to promote connectedness and relaxation. This class uses focused movements to improve range of motion, mind body connection and overall well-being. This class is designed to accommodate participants with a range of abilities. THU 12:30-1:00 pm FREE/-- CARDIO GROUP CYCLING Certified instructors teach group cycling through a simple set of movements and hand positions on specially designed stationary bikes. Catering to both the elite and the recreational athlete, this high-energy group exercise class is a low impact workout that integrates music, camaraderie, and visualization, enabling you to enjoy a powerful mind-body connection. You control the intensity of each class by modifying the resistance and your body position. Your fitness results will be unparalleled, and you will leave the class feeling great! M/TH 6:30-7:30 pm FREE/-- T/TH 9:00-9:30 am FREE/-- SAT 9:30-10:25 am FREE/-- DRUMS ALIVE Drums Alive is a new and unique group exercise class utilizing drum sticks and stability balls as drums. A Drums Alive class is a liberating experience. The rhythmic choreography is designed to enhance physical and mental fitness. Drums Alive provides an effective workout, but above all it is FUN! Drums Alive fits all fitness levels as it is extremely versatile and flexible. Please call the Welcome Center for more information. WED 10:00-10:45 am FREE/-- FAMILY DRUMS ALIVE WED 5:30-6:25 pm FREE/-- LES MILLS BODYCOMBAT BODYCOMBAT works your legs, tones your arms, back and shoulders and provides phenomenal core training. Certified instructors will guide you through a non-contact, high-energy martial arts inspired workout. Learn moves from Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu. This aerobic based class will develop coordination, agility, speed and leave you feeling empowered. No prior martial arts experience required. MON 5:00-5:40 pm FREE/-- ZUMBA Are you ready to party yourself into shape? Forget the workout, just lose yourself in the music and find yourself in shape at the original dance-fitness party. Zumba classes feature exotic rhythms set to high-energy Latin and international beats. Before you know it, you ll be getting fit and your energy levels will be soaring! It s easy to do, effective and totally exhilarating. M/T/W/F 9:00-9:55 am FREE/-- T/TH 5:30-6:25 pm FREE/-- SAT 10:30-11:25 am FREE/-- All classes are open to children of all ages, 12 and under must be accompanied by a parent or guardian. DANCE AEROBICS Simple yet challenging choreography set to music. Enhances cardiovascular endurance, muscle tone, flexibility and coordination. All fitness levels welcome. M/F 8:00-9:00 am FREE/--

3 STRENGTH LES MILLS BODYPUMP For anyone looking to get lean, toned and fit fast. Using light to moderate weights with lots of repetition, BODYPUMP gives you a total body workout. Instructors will coach you through the scientifically proven moves and techniques pumping out encouragement, motivation and great music helping you achieve much more than on your own! You ll leave the class feeling challenged and motivated, ready to come back for more. T/TH 9:45-10:45 am FREE/-- T/TH 7:30-8:25 pm FREE/-- FRI 8:50 9:50 am FREE/-- SAT 8:15-9:15 am FREE/-- BODYPUMP EXPRESS 45-minute express class of the original barbell class that strengthens your entire body. This 45-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and YOUR choice of weight inspire you to get the results you came for and fast! WED 6:30-7:15 pm FREE/-- ACTIVE OLDER ADULT ZUMBA GOLD The easy-to-follow program that lets you move to the beat at your own speed. It's an invigorating, community-oriented dance-fitness class that feels fresh, and most of all, exhilarating! Zumba Gold classes provide modified, low-impact moves for active older adults. THU 9:00 9:45 am FREE/-- SILVERSNEAKERS CLASSIC Increase muscle strength and range of movement and improve activities for daily living. You ll have a chair for seated exercises and standing support. Your instructor can modify the exercises for your fitness level. M-F 10:15-11:00 am FREE/-- SILVERSNEAKERS CIRCUIT Experience standing, low-impact choreography alternated with standing upper-body strength work. This class is suitable for nearly every fitness level, and your instructor can adapt the exercises depending on your skill. FRI 11:15am-12:00 pm FREE/-- BODY CONDITIONING A non-aerobic class that includes resistance training with weights, resist-a-bands, and flexi balls to help firm and tone the body. T/TH 8:00-8:45 am FREE/-- COMBINATION BOOT CAMP No excuses! Jump-start your day with a challenging and fun, yet doable workout! Focus will be on speed, endurance, agility, strength, power moves, and cardiovascular training. MON 9:00-9:55 am FREE/-- MON 5:45-6:25 pm FREE/-- SILVERSNEAKERS STABILITY Get stronger and improve your balance through exercises that strengthen the ankle, knee and hip joints, all in a fun and social setting. This class is designed specifically to help prevent falls. MON 11:15 am-12:00 pm FREE/-- SILVERSNEAKERS YOGA Move through seated and standing yoga poses designed to increase flexibility, balance, and range of movement. Finish with restorative breathing exercises and final relaxation to promote reduced stress and mental clarity. T/W/TH 11:15 am-12:00 pm FREE/-- CARDIO BLAST These classes are combinations of strength training and aerobic workouts. You will get a great strength workout as well as an intense cardio workout in the same class. WED 8:00 8:45 pm FREE/-- BARRE Fusing some of the best elements of ballet, pilates, and yoga. Barre is guaranteed to tone you in a low impact, high intensity setting. Focus is on postural strength and alignment, balance, upper body strength using light weights and lower body toning using a barre or chair. Mat workout completes the workout with an invigorating final stretch. MON 7:30-8:15 pm FREE/--

4 AQUATICS AQUAFIT This class includes low/high intensity cardiovascular work and exercise that enhances muscle tone and flexibility. Safety and proper form are emphasized in a relaxed, fun atmosphere. Non-swimmers are welcome. M/W 8:30-9:25 am FREE/-- T/TH/F 9:00-9:55 am FREE/-- T/F 5:00-5:55 pm FREE/-- AQUATICS STRENGTH & STRETCH This class uses gentle, no impact, exercises to increase flexibility, improve posture and range of motion while decreasing pain and stiffness in joints. The pool is equipped to assist those needing assistance entering and exiting the water. M/W/F 11:00-12:00 pm FREE/-- M/W/F 1:00-2:00 pm FREE/-- AQUA ZUMBA Splash your way into shape with an invigorating low-impact aquatic exercise. Known as the Zumba "pool party," the Aqua Zumba program gives new meaning to the idea of a refreshing workout. Integrating the Zumba philosophy with traditional aquatic fitness disciplines, Aqua Zumba blends it all together into workout that's cardio-conditioning, body-toning, and most of all, exhilarating beyond belief. THU 5:15-5:55 pm FREE/-- HEALTHY LIVING NATIONAL DIABETES PREVENTION PROGRAM The National Diabetes Prevention Program (N-DPP) was designed and researched by the Indiana University School of Medicine to aid in the prevention of diabetes for individuals who have pre-diabetes. The program includes 16 weekly one-hour meetings in a group setting where personal lifestyle goals are set for each individual. The group then meets monthly for continued support with healthy eating, exercise and behavior modification. For more information about the program please call Mary Shaw at (716) or mshaw@ymcabn.org. A referral from your physician is preferred and you do not need to be a member of the YMCA to be eligible. Fees are covered in full for most participants with BlueCross BlueShield of WNY and Independent Health. Self-pay cost: $320. LIVESTRONG AT THE YMCA The LIVESTRONG at the YMCA program is a research based physical activity program designed to help cancer survivors regain strength, stamina and self-esteem while connecting with fellow survivors in a welcoming, community environment. Participants work with Y staff trained in supportive cancer care to safely achieve their goals such as building muscle mass and strength, increasing flexibility and endurance; and improving confidence and self-esteem. No cost for Cancer Survivors. To learn more about LIVESTRONG at the YMCA and for registration, please contact Mary Shaw at Next session starts September 17th! BOXING WITH PARKINSON'S Wednesdays 9:00-10:00 am This energetic boxing fitness program designed for people with Parkinson's helps improve balance, cardio, coordination, and strength. Through non-contact exercises, participants gain fitness benefit and a sense of comradely with their fellow boxers. No boxing experience required. Doctor approval is recommended. Boxing gloves are available but we encourage you to bring your own if possible. We also encourage you to bring a friend who can act as your assistant or partner. For more information please contact Brianna Brogan at This class is open to YMCA Members at no cost. PICKLE-BALL Pickle-ball is a combination of tennis and badminton that is played by hitting whiffle balls with lightweight wooden or composite paddles. Played on a badminton court with a 3-foothigh net, Pickle-ball can be played in singles and doubles. It does not require a lot of racquet skills, so it is a great lead-up game to tennis. Free to YMCA Members. Contact the branch for more information. M/TH 11:15 am 3:00 pm FREE/--

5 YOUR YMCA WELLNESS CENTER After you ve completed your initial appointment our Wellness Staff will make a recommendation for either the free Personal Fitness Program OR 2 free Personal Training Sessions. FREE PERSONAL FITNESS PROGRAM-The Personal Fitness Program is designed for new and returning exercisers. The program will last up to 4 weeks and includes weekly, individual meetings with a Y Strength Instructor who will provide feedback and follow-up for beginning your personalized program. Your Strength Instructor will gradually introduce you to the components of an exercise program based on your individual fitness goals. The Personal Fitness Program provides a structured, sensible fitness routine, gradually adding new exercises at each meeting. These small changes will lead to greater success in achieving your health goals. You will also have the option of fitness testing to see how you have progressed. -OR- TWO FREE PERSONAL TRAINING SESSIONS As a new Y member you are entitled to two ½ hour personal training sessions to be used within your first month of membership. Whether you want to manage your weight, participate in sports conditioning during the off-season, or live healthier, we have a personal training program for you. Certified personal trainers guide participants through a structured workout program. Individualized exercise plans are tailored to meet the member s specific goals. Participants learn the proper techniques for utilizing cardiovascular and strength training equipment. Free weights, resist-a-balls, medicine balls, and other fitness equipment are also utilized. Choose from the following programs: Basic Personal Training Elite Personal Training Sports-Specific Personal Training Youth Personal Training (ages 8-12) Teen Personal Training (ages 13-17) Cost per Half Hour: 1 Session $20/$25 3 Sessions $55/$75 6 Sessions $105/$ Sessions $180/$270 TEEN WELLNESS CENTER ORIENTATION Ages years The Teen Wellness Center Orientation is designed to instruct teens age 13 and 14 on safe and effective use of suitable Wellness Center strength and cardiovascular equipment. Participation in the Teen Wellness Center Orientation is required in order to gain access to the Wellness Center. Upon completion, teens will earn a PURPLE wristband that MUST be worn during subsequent exercise sessions in the Wellness Center and Track. Use of the free weight equipment is STRICTLY prohibited. ONE-ON-ONE FITNESS ASSESSMENTS The one-on-one fitness test and assessment is FREE to all members and is included in all personal training packages. This information provides the personal trainer the necessary test results to implement a safe, effective, and appropriate personalized program. Appointments for an assessment can be made with a YMCA personal trainer in the Wellness Center. Fitness Assessment components include: Par-Q (preliminary health history) Age, height, weight Resting heart rate and blood pressure Body composition (skin folds, waist-hip, and/or girth measurements Cardio respiratory fitness (3-minute step test) Flexibility (sit and reach test)