1. health and fitness

MON
TUES WED THURS FRI SAT SUN
AEROBIC & CARDIO / STRENGTH COMBO
5:35-6:35 am
Spin & Strength
12:05-1:00 pm
12:05-1:00 pm
Staff
MINI GYM
Staff
MINI GYM
4:30-5:25 pm
INTERVAL
CIRCUIT
NuBody
Jenny/Koko
GR EX/CYCLING ST
Sonia
GR EX STUDIO (PUR)
PiYo
8:15-9:30 am
NuBody
6:40-7:30 pm
PLUS
Julie
GR EX STUDIO
Group Strength
Training*
GR EX STUDIO-Stan
* Starts Oct 20
NuBody
B.R.I.C.K.S.
WORKOUT
GR EX STUDIO - Maria
5:30-6:30 pm
B.R.I.C.K.S.
GR EX STUDIO - Lynda
5:30 - 6:30 pm
5:30-6:30 pm
NuBody
INTERVAL
GR EX STUDIO - Maria
5:30 - 6:30 pm
1:00 - 2:00 pm
GR EX STUDIO - Lynda
TONING
Julie
GR EX STUDIO
NuBody
Barbell Boot
Camp
*No class: Oct 31, Nov 28
5:45 - 6:35 pm
STUDIO A/B
*FEES APPLY* - Jen
STUDIO A/B
*FEES APPLY* - Jen
5:35 am
Gwen
Sonia
Classic - Cathy
GR EX STUDIO (PUR)
Cathy
GR EX STUDIO (PUR)
10:30-11:00 am
10:30-11:00 am
Patti
GR EX STUDIO (PUR)
Debbie
GR EX STUDIO (PUR)
Zumba Gold®
9:30-10:20 am
Classic - Bonnie
GR EX STUDIO (PUR)
Cathy
GR EX STUDIO (PUR)
10:30-11:00 am
10:30-11:00 am
Emi
GR EX STUDIO (PUR)
Emi
GR EX STUDIO (PUR)
9:30-10:20 am
8:30 - 9:30 am
YOGA - Cathy
GR EX STUDIO (PUR)
Shallow
Saori
SilverSneakers®
Balance & Posture Balance & Posture
9:45 - 11:00 am
9:45 - 10:45 am
STUDIO A/B
STUDIO A/B
*Starts 11/3 - Valarie
LIVESTRONG® at
the YMCA
Fit For LIfe
FitStart
5:30 pm
9:45 - 11:00 am
STUDIO A/B
5:15 - 6:00 pm
Ssswet
ST 2/YOGA STUDIO
Shauna
5:15 - 6:00 pm
6:00-8:00 am
Deep Water
Mysore Yoga
ST 2/YOGA STUDIO
Shauna
*Deep*
ST 2/YOGA STUDIO
Shauna
Deep
Angie
Shallow
Molly
Barre & Pilates
Elise
Mysore Yoga
Patti
8:30 - 9:15 am
9:15-9:45 am
Shallow/Deep
Saori
MIND-BODY Mysore Yoga
Julie/Becky
Y Water Fit
Pilates
Marissa/Beverly
ST A/B - YOGA STUDIO
Shauna
ST 2/YOGA STUDIO
Yoga
5:30-6:30 pm
Beverly
ST 2/YOGA STUDIO
Beverly
ST 2/YOGA STUDIO
Yoga
Rock Yoga
Yoga
6:40-7:25 pm
6:40-7:25 pm
ST 2/YOGA STUDIO
*Starts 10/21 - Sheila
ST 2/YOGA STUDIO
*Starts 10/21 - Sheila
Pilates
7:00-8:15 pm
Hatha Yoga
Brian
ST 2/YOGA STUDIO
Jessica
12:10 pm
Jen
Intro to Group Cycling
9:00 am: 11/18
6:00 pm: 11/24
Meet in Group Cycling Studio
1:30 - 2:20 pm
Shallow - Hyley
6:00 - 7:00 pm
Total Body
Conditioning
*Shallow*
Becky
Shallow/Deep
Angie
Shallow
Saori/Emi
Shallow/Deep-Emi
Shallow/Deep-Emi
SilverSneakers®
Splash
8:30 - 9:15 am
Barre & Pilates
1:30 - 2:20 pm
5:15 - 6:00 pm
Ssswet
*Shallow*
Elise
5:15 - 6:00 pm
Deep Water
*Deep*
*Deep*
Julie/Becky
Julie
YOUTH & FAMILY FITNESS
2:00 pm
Patti
SilverSneakers®
Splash
Shallow - Hyley
6:00 - 7:00 pm
Water Tabata
*Shallow*
Sam
*Deep*
Kelly/Julie
Y Water Fit
9:00 - 10:00 am
Boot Camp H20
Deep
Kelly/Julie
9:00 - 10:00 am
9:15-9:45 am
Water Pilates
Sssswet
Shallow/Deep
Saori
Shallow
Elise
Lap Swim
Mon-Fri
Mon-Fri
M/W/F
Saturday
Sunday
6:00-8:25 am
11:30 am-1:25 pm
6:00-7:00 pm
7:00-9:00 am / 12:00-1:30 pm
11:00 am-1:30 pm
Family/Open Swim
M/W/F 7:00-8:30 pm
Saturday 2:00-5:00 pm
Sunday 2:00-5:00 pm
10:00 - 11:00 am
Stroller Fit
Kristin/Kaitlyn
Parent/child/stroller req.
Meet in lobby.
Yoga
Pilates
Sue
ST 2/YOGA STUDIO
Beverly
GR EX/YOGA STUDIO
Marissa/Beverly
ST A/B - YOGA STUDIO
5:30-6:30 pm
Hatha Yoga
9:45-10:30 am
12:05-12:55 pm
Yoga
7:00-8:15 pm
STUDIO A/B
Valarie
12:05-12:55 pm
8:30 am
8:30 - 9:30 am
Boot Camp H20
9:10-9:55 am
9:10-9:55 am
9:30 - 10:15 am
12:05-12:55 pm
Gwen
Valarie
Sonia
8:30 - 9:30 am
Boot Camp H20
Water Pilates
LIVESTRONG® at
the YMCA
6:00-8:00 am
Abs, Back, Buns, Stretch
Patti
GR EX STUDIO
5:35 am
8:30 am
Jessica
Y Water Fit
*Shallow*
6:00-8:00 am
Core Express
WATER EXERCISE
SPECIALTY / ACTIVE OLDER ADULT / NEW EXERCISERS
9:30-10:20 am
5:35 am
SPIN & STRENGTH
5:00 pm
Patti
SilverSneakers®
3:00 - 3:30
9:00 am: 10/23, 11/13, 11/20
6:00 pm: 10/28, 11/4, 11/25
Meet in Fitness Center Weight Room
12:10 pm
5:30 pm
Fit For LIfe
Casey
STUDIO A/B
Intro to Free Weights
Valarie
Jolene
9:30-10:20 am
9:30 am
Freestyle Barre
GR EX STUDIO - Patti
8:30 am
5:00 pm
STUDIO A/B - Angie
FitStart
5:35 am
5:35 am
SPIN & STRENGTH
12:10 pm
Zumba®
9:30-10:20 am
6:40-7:20 pm
Abs, Back, Buns &
Stretch
6:45 - 7:45 pm
Valarie
6:40 - 7:30
STUDIO A/B
*Starts 11/3 - Valarie
GR EX STUDIO-Stan
8:30 am
INSANITY
INSANITY
9:45 - 10:45 am
6:40-7:30 pm
Group Strength
Training*
PiYo
GROUP CYCLING
Gwen
Stephanie
MINI GYM
5:45 - 6:35 pm
Sonia
GR EX STUDIO (PUR)
Stephanie
STUDIO A/B
Zumba®
Casey
MINI GYM
Drums Alive
GR EX STUDIO - Patti
11:30am-12:05 pm
Sonia
GR EX STUDIO (PUR)
Freestyle Barre
5:30 - 6:30 pm
Zumba®
SilverSneakers®
6:40-7:20 pm
Abs, Back, Buns &
Stretch
11:30am-12:05 pm
Strength & Sculpt
GR EX STUDIO - Amy
5:30-6:30 pm
5:30-6:30 pm
GR EX STUDIO - Lynda
11:30am-12:05 pm
NuBody
GR EX STUDIO - Julie
SUN
STRENGTH & STRETCH
Boot Camp
4:30-5:25 pm
TUES WED THURS FRI SAT 5:35-6:35 am
Spin & Strength
Jenny/Koko
GR EX/CYCLING ST
Boot Camp
MON
5:25 - 6:45 pm
5:25 - 6:45 pm
KIDS FITNESS
KIDS FITNESS
SPARK
Kaitlyn/Janelle
MINI GYM
Age approx 8+
SPARK
Kaitlyn/Janelle
MINI GYM
Age approx 8+
FAMILY ZUMBA, HULA HOOPING, and other
youth/family classes will resume in Fall 2014.
Y.F.M Youth Fitness Membership
Youth age 10+ who attend Y.F.M. training may use designated
equipment in the Y Fitness Center. Contact the Y Fitness Center for
details and to schedule a training session.
10/09/14
YMCA Specialized Classes ENHANCE
YOUR
LIFE
Register at YMCA
Customer Service.
YMCA FitStart FOR NEW OR RETURNING EXERCISERS
DROP-IN PLAYHOUSE CHILD CARE
FREE TO MEMBERS
(Infant - Age 7)
Mon - Sat 8:15 am - 1:30 pm
Mon - Fri
4:15 pm - 8:30 pm
YMCA BUILDING HOURS*
Mon-Thurs
Friday
Saturday
Sunday
5:30 am - 10:30 pm
5:30 am - 9:00 pm
7:00 am - 6:00 pm
11:00 am - 6:00 pm
*The Fitness Center (weight & cardio rooms),
gyms, exercise studios and racquetball
courts close15 minutes prior to building
closing hours.
© 2014, Altru Family YMCA
215 N 7th St
Grand Forks, ND 58203
www.gfymca.org
(701) 775-2586
FitStart is a prgram for the new or returning exerciser. If you want to start a fitness routine and don’t know
where to start, or if you have been away from exercise and want to get back on track, this program is for you.
The FitStart program offers guidance, knowledge, and motivation to help you lead a healthier lifestyle and
become more physically active in a safe, gradual manner. Sessions can be repeated. Free for members.
Session 1: November 3-26 Monday & Wednesday, 9:45 - 10:45 am (evening sessions TBA)
Y/Choice members: FREE • Non-members: $45 1st session; $53 additional sessions
Group Fitness Classes
LIVESTRONG ® at the YMCA is a free physical activity and well-being
program for cancer survivors, available to members or non-members. Each
session runs 2X/week for 12 weeks. For program and schedule info contact
Patt at the Y.
FREE TO MEMBERS AND NON-MEMBERS.
Ashtanga Yoga as traditionally practiced in Mysore, India. Students move through a flowing sequence of
postures at their own pace, in their own time and with the rhythm of their own breath. Friday’s classes will
be led. All other classes are not led classes, but students will receive individual attention from the teacher.
All instruction is tailored to the student’s needs.
Session 6: September 29 - October 31, 2014 THIS SESSION IS FREE FOR MEMBERS
Non-members: $140 • Drop In: Non-members: $15
INSANITY
This intense class features maximal interval training, combining endurance & plyometrics, strength & balance, and agility & coordination into 3-5 minute workout blocks to help transform your body! Options and
modifications are provided for all fitness levels.
Session 8: September 8 - October 1, 2014 / Session 9: October 6 - 29, 2014
Classes are free to members unless otherwise
noted. Non-member fees: $10 adult guest
fee/$5 per class for youth.
Aerobic Dance-Based Classes
ZUMBA FITNESS
®
Come ready to sweat, smile and have fun. We will build heat through a combination of a moderately heated room and a vigorous flow sequence. This class
will help develop flexibility and core strength. While still an Ashtanga based
class, we will explore new and challenging poses.
ZUMBA GOLD®
A variety of relaxing stretches and poses that refresh, strengthen, and
energize the body, and promote whole-body fitness and awareness, emphasising alignment, breath, balance, and precision in postures. Suitable for beginning and advanced students.
Get groovin at your own pace! The easy-to-follow program that lets you
move to the beat at your own speed. It’s an invigorating, communityoriented dance-fitness class that feels fresh, and most of all, exhilarating! Zumba Gold® classes provide modified, low impact moves for active
older adults. (Great for anyone at any age!)
Water Exercise Classes Cardio & Strength Combo Classes
SilverSneakers® CLASSIC
Y WATER FIT
B.R.I.C.K. S. WORKOUT ™
SilverSneakers® YOGA
BOOT CAMP H20
NuBODY
SilverSneakers Yoga will move your whole body through a complete
series of seated and standing yoga poses. Chair support is offered to
safely perform a variety of postures designed to increase flexibility,
balance and range of movement. Restorative breathing exercises and
final relaxation will promote stress reduction and mental clarity.
BALANCE AND POSTURE
This class features a series of seated and standing balance, walking
and posture exercises. Better balance helps prevent falls and other
accidents, while better posture benefits the spine and attitude.
FIT FOR LIFE
Increase your muscle strength, mobility and range of motion to enhance your daily living skills. Move your body to upbeat music with
basic movements like marching, arm movements, strength and muscle toning exercises and stretching for flexibility. The use of chairs is
optional.
ZUMBA GOLD®
Get groovin at your own pace! 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. (Great for anyone at any age!)
DRUMS ALIVE®
This total body workout is good for any age and ability. Reduce stress
and enjoy the benefits of music, rhythm and movement. Dynamic
movements with the power of drumming, using drumsticks and stability balls, makes this class energetic and uplifting.
Group Cycling Classes Y GROUP CYCLING
Group Cycling is one of the best cardiovascular and muscular endurance
workouts available. A series of fun drills, hill climbs, races, etc., ends
with cool down and stretch segments. Call to reserve your bike.
INTRO TO GROUP CYCLING
Learn how to set up your bike and safe riding technique and then go
through a fun demo ride. You’ll be ready to attend any class after one
intro session.
This popular class provides a low-impact alternative to traditional land
aerobics but still give you the intensity you want. Aerobic activity and
strength exercises are incorporated for a total-body workout. You can
maintain your current level of fitness or reach a new level without impact on your joints. You don’t have to be a swimmer to participate.
Boot Camp H2O is fun, exciting and challenging. It incorporates cardiovascular work, strength and core training, all in the pool! Boot
Camp H2O sets new standards in water based fitness that challenges
all ages and fitness levels and will PUSH YOU TO YOUR LIMIT.
WATER PILATES
Strengthen your core,back, and entire body - and enhance your posture, alighnment, and flexibility - all in the water! The boyancy and
gentle resisitance of the water provides a comfortable environment,
protection of your joints and muscles, and endless ways to strengthen
your body. This is a great alternative to mat Pilates classes for people
who find it difficult to get down and up off of the floor.
BARRE & PILATES
The benefits of Pilates in the water along with ballet and yoga based
movements, using the pool edge as your “barre” provides gentle
strength and stretching exercises to help develop lean muscle, better
posture, and improved core strength.
SSSWET
SHALLOW WATER. This class features a variety of moves with and without
equipment. Designed to burn calories and make you sweat! Suitable for all
levels as modifications for moves will be instructed.
DEEP WATER
Deep water aerobics is a powerful non-impact workout. Enjoy lots of fun
movement using the unique resistance of the water. Flotation belts are available for buoyancy, and resistance tools will also be used. Great workout and
easy on the joints!
SilverSneakers® SPLASH
Activate your urge for variety! Splash offers fun, shallow-water movement to
improve agility and flexibility while addressing cardiovascular, strength and
endurance conditioning. No swimming ability is required and a SilverSneakers® kickboard or other aquatic equipment is used to improve strength, balance and coordination.
TOTAL BODY CONDITIONING
Intense cardio using hand weights followed by core and toning for
lower body.
WATER TABATA
Tabata interval training is one of the most effective types of high intensity, calorie burning workouts. Intervals of high intensity exercise
and rest periods provide heart-pumping cardio, muscle and balance
training while jamming to the latest tunes.
Mind/Body Classes
YOGA
ZUMBA® fuses hypnotic Latin rhythms and easy to follow move to create a dynamic fitness program that you will love! Experience an absolute blast in an exhilarating session of calorie-burning, body-energizing,
awe-inspiring movements. This unique workout will make you want to
come back again and again.
Y Specialty Classes
Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement, and activity
for daily living skills. Hand-held weights, elastic tubing with handles,
and a ball are offered for resistance; and a chair is used for seated
and/or standing support.
Effective October 13, 2014
ALTRU FAMILY YMCA
LIVESTRONG® at the YMCA
MYSORE YOGA FALL 2014
Bodyweight/Resistance/Interval
Cardio/Kickboxing/Strength
This one has it all, one fitness brick at a time! Combining some of your
favorite cardio formats and strength exercises, this class will challenge
you to dig deep and push hard while having fun and feeling great!
Prepare to be motivated! An intense, high energy interval workout
that features a perfect blend of cardio training, muscle toning (using
weights, bands, balls and more) and flexibility work with music that
will move you and results that will keep you coming back!
BOOT CAMP
This advanced/intense boot-camp style class utilizes a variety of cardiovascular activity mixed with creative strength training, using a wide
variety of equipment. Your instructor will motivate you to do your best
and get the most out of your workout.
BARBELL BOOT CAMP
Total-bodyboot camp focused on use of the cardio barbells. Work major upper and lower body muscle groups building muscle endurance
and strength. Cardio barbells allow you to use the amound of weight
appropriate for you.
SPIN & STRENGTH
A super mix of group cycling and boot camp strength training - approx 30 minutes each - to give you a great cardio start and a powerful
strength finish.
Youth/Family Classes STROLLER FIT
Get our there and enjoy the weather and physical activity with your
child! You wouldn’t believe all of the things that you can do while pushing a stroller... we’ll go to the Greenway and walk, jog, hop, skip, do
push-ups, dips, lunges, squats, abdominal cruches, etc. along the way,
involving your child in someof the exercises! Bring hat, sunblock, water,
etc. In case of inclement weather, class will be held indoors. Meet in
the Y lobby.
SPARK™ KIDS FITNESS
This program focuses on active participation and practice to improve
youth fitness, skills, and enjoyment of physical activity. Youth will also
learn self responsibility, teamwork and socialization skills. Players are
always engaged while activities focus on specific goals such as team
building, games, personal fitness, sports, dances, play, fitness fun,
heathly eating and more! (Ages approximately 8-12)
HATHA YOGA
ROCK YOGA
Rock out to your favorite rock tunes with this vigorous Ashtanga-based yoga
class - a faster paced class with a little more intensity, yet modifications are
taught for a variety of fitness levels.
PILATES
Based on the teachings of Joseph Pilates, this class incorporates the
basic Pilates moves and teaches the proper form and execution of those
moves. Improve your posture, strengthen your back and abdominal
muscles, increase flexibility, prevent stress and back pain, tone muscles,
and sharpen your mind/body connection with simultaneous stretching &
strengthening in a non-impact balanced system of body/mind exercise.
Strength & Stretch Classes
GROUP STRENGTH TRAINING
Build upper and lower body muscle using a variety of equipment including dumbbells, body bars, cardio barbells, bands, tubes and more! Concentrate on strength and muscle in a convenient group setting.
PiYo
PiYo combines the muscle-sculpting, core-firming benefits of Pilates with
the strength and flexibility advantages of yoga. Dynamic, flowing sequences speed things up to deliver a true fat-burning, low-impact workout that leaves your body looking long, lean, and incredibly defined.
ABS, BACK, BUNS & STRETCH
Dynamic core, abdominal, back and gluteus exercises are performed to
strengthen your trunk, abs and deep core muscles, as well as your hips
and supporting muscles in the legs, back and shoulders, with a total
body stretch at the end.
CORE EXPRESS
Intense and to the point. This shorter workout targets your core muscles
(abs, back and supporting muscles), ending with a cool down stretch.
FREESTYLE BARRE TRAINING
A fusion of basic ballet moves, yoga, and pilates mat work that uses
balls, body weight movements, and light hand weights to strengthen,
tone, and develop long, lean muscles, improve posture, and develop
core strength. Classes focus on controlled movements with proper body
alignment and are low impact and easily modifiable for many fitness
levels.
STRENGTH & SCULPT
Build total body strength and muscle definition in a motivating and nonintimidating group setting. This ultimate total-body strength and balance workout, using weights, bands, balls, bars and your own body
weight, is the perfect compliment to your cardiovascular workouts.
INTRO TO FREE WEIGHTS
Meet with a Y Personal Fitness Trainer and learn how to utilize the
weight room equipment such as dumbbells, bench press, power racks,
leg press, cable crossover, t-row, olympic weights/benches and more. A
great way to get started with free weights safely.