Adult Group Classes & Healthy Living Docs/program...STRETCHING/ABS YMCA Members only Help alleviate soreness and stiffness associated with exercising through simple deep stretching

INDEPENDENT HEALTH FAMILY BRANCH YMCA

150 Tech Dr. Amherst NY 14221 (716) 839-2543 IndependentHealthFamilyYMCA.org

FEEL HEALTHIER Adult Group Classes & Healthy Living Early Winter Session November 1 - December 19, 2015 At the Y we offer something for everyone! Whether you prefer a high intensity workout or something that strengthens your mind as well as your body, these classes will help you lead a healthier lifestyle! From Pilates to Cardio Kickboxing, Amazing Abs to Boot Camp why not take part in a group class today!

NEXT SESSION: Winter Session January 3 - February 27, 2016 Member registration begins December 13, 2015. Open registration begins December 20, 2015.

The first fee listed is the full privilege YMCA Member rate; the second indicates the rate for program members. Pricing is subject to change.

Katarina Manuse Wellness Program Director Adult Group Classes (716) 839-2543 IndependentHealthFamilyYMCA.org Revised 9/23/2015

PILATES YMCA Members only 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.

M/W/F 8:05 - 9:05 am FREE/--

T/TH 11:20 am - 12:20 pm FREE/--

SAT 7:10 - 8:10 am FREE/--

SUN 9:15 - 10:00 am FREE/--

AMAZING ABS YMCA Members only

30-minute intense abdominal workouts that help 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! Studio 2 T/TH 8:30 - 9:00 am FREE/--

BODY CONDITIONING YMCA Members only

A non-aerobic class that includes resistance training with weights, resist-a-bands, and flexiballs to help firm and tone the body.

SAT 8:15 - 9:00 am FREE/--

SAT 10:30 - 11:30 am FREE/--

T/TH 6:00 - 7:00 am FREE/--

SUN 9:30 - 10:30 am FREE/--

T/TH 5:05 - 6:05 pm FREE/--

HITT YMCA Members only

Burns fat, improves endurance and builds strength. Alternating between intense bursts of activity and fixed periods of less intense activity with weights or rest, this class will be different every time in order to keep it interesting, fun and challenging.

M/W/F 10:15 - 11:00 am FREE/--

T/TH 5:00 - 5:45 pm FREE/--

FAMILY HIP HOP YMCA Members only All Ages under 12 with a parent This family friendly class is an energetic form of dance allowing everyone to perform with freedom of movement and adding their own personalities. Studio 1

T/TH 4:15 - 5:00 pm FREE/--

POWER PUMP YMCA Members only

This high energy strength training class teaches proper lifting techniques using barbells and plates. This class is designed to firm, tone, strengthen and define muscles of the arms, shoulders, abs, back and legs. Studio 2

M/W/F

T/TH

5:00 - 5:50 pm

11:15 am - 12:00 pm

FREE/--

FREE/--

GROUP CYCLING YMCA Members only

Certified instructors teach group cycling through a set of movements

and hand positions on specially designed Johnny G Spinner®

stationary bikes. Catering to both the elite and the recreational athlete, this high energy group exercise class is a joint-easy, low impact workout that integrates music 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! Studio 1

M/W/F 5:45 - 6:30 am FREE/--

M/W/F 4:45 - 5:30 pm FREE/--

M/F 6:15 - 7:00 pm FREE/--

W 7:00 - 8:00 pm FREE/--

T/TH 5:45 - 6:45 am FREE/--

T/TH 9:30 - 10:15 am FREE/--

T/TH 6:00 - 6:50 pm FREE/--

SAT 7:15 - 8:15 am FREE/--

SAT 9:30 - 10:15 am FREE/--

SUN 8:15 - 9:00 am FREE/--

SUN 10:15 - 11:15 am FREE/--

Studio 2

M/W 9:15 - 10:05 am FREE/--

STRETCHING/ABS YMCA Members only Help alleviate soreness and stiffness associated with exercising through simple deep stretching exercises. Follow up with basic abdominal exercises which help to strengthen your abdominals and lower back. Studio 1

T/TH

10:30 - 11:15 am

FREE/--

DOWN TO THE CORE YMCA Members only This class emphasizes those trouble spots also known as your “core muscles”-abdominals, lower back, inner and outer thighs. Studio 2

M/W/F

SAT

10:15 - 11:00 am

9:15 - 9:45 am

FREE/--

FREE/--

The first fee listed is the full privilege YMCA Member rate; the second indicates the rate for program members. Pricing is subject to change.


TAI CHI YMCA Members only Tai Chi classes combine relaxation, strengthening, gentle movements, and static postures. These movements promote increased blood circulation, improve mental awareness, strengthen muscles, and reduce stress. Tai Chi includes gentle movements of the limbs, as well as static postures with mental images and a focus on breathing.

Level I / Beginner Studio 2

M/F 7:00 - 8:00 pm FREE/--

Level I / Beginner Studio 2

T/TH 9:15 - 10:15 am FREE/--

Level II / Intermediate/Advanced *Must have Prior Tai Chi experience

Studio 2

WED 7:00 - 8:00 pm FREE/--

YOGA YMCA Members only Relieve stress and build strength by incorporating the mind, body, and spirit into your work-out. This hatha-based class, appropriate for all levels of students, helps improve flexibility, muscular strength, posture and alignment through yoga poses, breathing and relaxation.

Studio 1

SAT 12:30 - 1:30 pm FREE/--

T/TH 7:00 - 8:00 pm FREE/--

Studio 2

M/W/F 6:00 - 7:00 am FREE/--

M/W/F 12:45 - 1:45 pm FREE/--

T/TH 7:15 - 8:15 am FREE/--

T/TH 12:30 - 1:30 pm FREE/--

SUN 8:15 - 9:15 am FREE/--

CARDIO KICKBOXING YMCA Members only A great way to relieve stress and tension, this aerobic based class combines boxing, aerobic exercises, and strengthening exercises to increase flexibility, balance, strength, and coordination. Learn the proper way to kick and punch in a safe, non-contact environment. Studio 2

M/W 6:00 - 6:50 pm FREE/--

SAT 8:15 - 9:15 am FREE/--

BOOT CAMP YMCA Members only No excuses! Enjoy a challenging and fun, yet doable workout! Focus will be on speed, endurance, agility, strength, power moves, and cardiovascular training.

M//F 5:45 - 6:30 am FREE/-- South Gym

W 5:45 - 6:45 am FREE/-- South Gym

T/TH 9:45 - 10:45 am FREE/-- North Gym

CARDIO BLAST YMCA Members only

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. Studio 1

SAT 11:30 am - 12:15 pm FREE/--

XPOWER YMCA Members only XPower is an advanced strength and conditioning class that will challenge even the most fit exerciser! This intense workout uses exercises that target specific muscle groups and continually force them to adapt to new movements, cadences, and resistance. Recommended for the intermediate to advanced exerciser. Studio 2

M/W/F 9:10 - 10:10 am FREE/--

T/TH 6:00 - 7:00 pm FREE/--

MEDITATION YMCA Members only Relax, unwind and discover your mind. Enjoy guided journeys that open the heart, support healing of the whole person and free the spirit. Multipurpose Room #3

M 5:45 - 6:45 pm FREE/--

SAT 1:30 - 2:00 pm FREE/--

WOMEN ON WEIGHTS Women, let us help you build confidence while building muscle! Strength training is a must for women and our small group “Women on Weights” training program is a great way to learn and apply safe and effective weight training techniques. A minimum of four participants are required to run the class. Wellness Center

T/TH 10:30 - 11:30 am $78/$102




ZUMBA® YMCA Members only

When participants see a Zumba class in action, they can’t wait to give it a try. Zumba classes feature exotic rhythms set to high-energy Latin and international beats. Before participants know it, they’re getting fit and their energy levels are soaring! There’s no other fitness class like a Zumba Fitness-Party. It’s easy to do, effective and totally exhilarating, often building a deep-rooted community among returning students.

Studio 1

WED 6:00 - 6:45 pm FREE/--

Studio 2

SAT 9:50 - 10:35 am FREE/--

North Gym

M/W/F 9:15 - 10:00 am FREE/--

South Gym

MON 6:30 - 7:30 pm FREE/--

M/W/F 12:00 - 12:45 pm FREE/--

T/TH 11:45 am - 12:30 pm FREE/--

T/TH 6:15 - 7:00 pm FREE/--

SUN 9:00 - 10:00 am FREE/--

INTERVAL CARDIO YMCA Members only Alternating between short bursts of high intensity exercises and longer recovery with low intensity exercises, this class helps you burn fat and activate an “after-burn” effect that keeps your body burning calories long after your workout is over!

T/TH 10:30 - 11:05 am FREE/--

FREESTYLE BARRE YMCA Members only Fusing some of the best elements of ballet, Pilates and yoga. Freestyle Barres 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.

SUN 10:45 - 11:45 am FREE/--

M/W/F 6:45 - 7:30 am FREE/--

M/W/F 11:05 - 11:40 am FREE/--

T/TH 8:15 - 9:15 am FREE/--

T/TH 7:15 - 8:00 pm FREE/--

DRUMS ALIVE™ YMCA Members only 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. Studio 2

M/W/F 8:15 - 9:00 am FREE/--

Family Friendly (5 years & up)

TUE 5:15 - 5:55 pm FREE/--

YOGA BASICS YMCA Members only Intro to basic yoga poses and simple breathing techniques. Multipurpose Room #3

SUN 10:30 - 11:30 am FREE/--

FAMILY YOGA (5 years & up) YMCA Members only All Ages, under 12 with an adult

Relieve stress and build strength by incorporating the mind, body, and spirit into your work-out. This hatha-based class, appropriate for all levels of students, helps improve flexibility, muscular strength, posture and alignment through yoga poses, breathing and relaxation. Studio 2

TUE 4:30 - 5:15 pm FREE/--

GROWING UP FIT AGES 6 - 13 YEARS

Growing up Fit is a family oriented exercise and nutrition program. It

is a ten week program that consists of a health assessment during

the first and last weeks and a total of eight weeks of nutrition

education and exercise. A parent or guardian participates with

his/her child/children. Families are encouraged to attend. Together

they learn that it's fun to get fit! You do not need to join or be a

member of the YMCA to participate. This program is free to YMCA

members and is covered in full by BlueCross BlueShield of WNY and

in part by Independent Health for program members. To register,

please call 839-2543.

Katarina Manuse Wellness Program Director (716) 839-2543 IndependentHealthFamilyYMCA.org

HEALTHY LIVINGHealthy Lifestyles

LIVESTRONG® AT THE YMCA The LIVESTRONGSTRONGSTRONGSTRONG 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. To learn more about LIVEthe YMCA, please contact Sandy Keeney 276-8319. No cost for Cancer Survivors.

NATIONAL DIABETES PREVENTION PROGRAMOctober 22, 2015 – February 18, 2016 Thurs 12:00

The YMCA’s National Diabetes Prevention Program (Ndesigned and researched by the Indiana University School of Medicine to aid in the prevention of diabetes for individuals who have pre-diabetes. The program meets for 16 weeks in a group setting where personal lifestyle goals are set for each individual. Each one-hour session will cover diet, exercise, and behavior modification. For more information call 839-2543. A referral from your physician is required. For a full list of dates and locations visit YMCABuffaloNiagara.org. You do not need to join or be a member of the YMCA to be eligible.

Cost: $320 Fees covered in full for most participants with BlueCross BlueShield coverage. Independent Health subscribers pay a $50 registration fee.

MASSAGE THERAPY Looking for a great way to relax? Why not try a massage with Buffalo Bodywork! You will experience deep relaxation, lower blood pressure, better circulation and so much more. For more information call the branch at 276-8311.

RED CROSS BLOOD DRIVE Monday, November 30 9:00 am

Call to make your appointment, 1-800- RED CROSS or visit redcrossblood.org. Walk-ins welcomed! Located in the Demonstration Kitchen Sponsored by Wegmans.

INDEPENDENT HEALTH 150 Tech Dr. Amherst NY 14221

(716) 839-2543 IndependentHealthFamilyYMCA.org

EALTHY LIVING

arch based physical activity program designed to help cancer survivors

esteem while connecting with fellow survivors in a welcoming, community environment. Participants work with Y staff trained in supportive cancer care

chieve their goals such as building muscle mass and strength, increasing flexibility and endurance; and improving confidence and self esteem. To learn more about LIVESTRONGSTRONGSTRONGSTRONG at

8319. No cost for

DIABETES PREVENTION PROGRAM February 18, 2016 Thurs 12:00-1:00 pm

Diabetes Prevention Program (N-DPP) was designed and researched by the Indiana University School of

to aid in the prevention of diabetes for individuals who diabetes. The program meets for 16 weeks in a group

setting where personal lifestyle goals are set for each individual. hour session will cover diet, exercise, and behavior

2543. A referral from your physician is required. For a full list of dates and

You do not need to join

with BlueCross BlueShield coverage. Independent Health subscribers pay a $50

Looking for a great way to relax? Why not try a massage with Buffalo Bodywork! You will experience deep relaxation, lower lood pressure, better circulation and so much more. For more

9:00 am - 12:30 pm

RED CROSS or visit ins welcomed! Located in the Demonstration


150 Tech Dr. Amherst NY 14221 2543 IndependentHealthFamilyYMCA.org

Adult Group Classes Revised 9/23/2015




HEALTHY LIVING Aquatics

AQUATICS STRENGTH AND STRETCH

Ages 16 years and up YMCA Members only 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 2:00 - 3:00 pm FREE/--

T/TH 10:00 - 11:00 am FREE/--

T/TH 2:00 - 3:00 pm FREE/--

SILVERSPLASH® Ages 16 years and up YMCA Members only 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.

M/W/F 10:00 - 11:00 am FREE/--

AQUAFIT

Ages 16 years and up YMCA Members only 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-F 9:00 - 10:00 am FREE/--

M-F 1:00 - 2:00 pm FREE/--

SAT 9:00 - 10:00 am FREE/--

SUN 11:00 am - 12:00 pm FREE/--

AQUA MIX & KICKS

Ages 16 years and up YMCA Members only Take your water workout to new levels! The class will have kickboxing choreography combined with aqua mix standards.

MON 6:00 - 7:00 pm FREE/--

TUE 6:30 - 7:30 pm FREE/--

MASTERS SWIM CLUB Ages 16 years and up This is an organized swim program for adults who are interested in building endurance and improving strokes and turns. Participation in competitive swim meets is possible, but not required. Masters Swim Club is a great way for tri-athletes to drop significant time in the swimming portion of triathlons. Practices are limited to 12 participants. Please call 839-2543 for more information.

M/W/F 6:00 - 7:00 am $65/$105

MUSCLE MIXERS Ages 16 years & up YMCA Members Only

Use several rhythmic muscle mixers for the pool, along with a creative approach to traditional buoyant and drag resistant exercises. Get a total body workout.

T/TH 8:00 - 9:00 am FREE/--

WATER WALKERS Ages 16 years & up YMCA Members Only

Reap the benefits of a two hour walk in a mere 30 minutes! Use the resistance of the water to maintain muscle strength and cardiovascular endurance. This is not an instructor lead class.

M/W/F 6:00- 9:00 am FREE/--

T/TH 5:30 -8:00 am FREE/--



Katarina Manuse Wellness Director 3 of 3 (716) 839-2543 IndependentHealthFamilyYMCA.org Revised 10/8/2015

ADULT GROUP CLASSES

4 PERSON SMALL GROUP TRAINING

Ages 16 years and up Exercise plans are tailored to meet a small groups goals. $135 for 6 sessions. Schedule times and dates with a Personal Trainer.

GROUP CIRCUIT TRAINING

With up to 6 people Body conditioning or resistance training using high-intensity aerobics. It targets strength building and muscular endurance. Time between exercises in circuit training is short, often with rapid movement to the next exercise.

$78/$102 2 Times per Week 7 weeks

T/TH 9:00 - 10:00 am

ADULT DANCE, LINE DANCING

Ages 16 years and up YMCA Members only Class will include Line Dancing choreography. For beginners. Located in Studio 2.

M/W/F 11:50 am - 12:35 pm FREE/ - -

BEGINNER CYCLING YMCA Members only Geared towards beginners, certified instructors teach an easy to follow, low intensity group cycling class. Studio 1.

Mon 7:15 - 8:00 pm FREE/ - -

FAMILY YOGA YMCA Members Only 6:00 - 7:00 pm Friday, November 20 Ages 5 years and up

Relieve stress and build strength by incorporating the mind, body, and spirit into your work-out. This hatha-based class, appropriate for all levels of students, helps improve flexibility, muscular strength, posture and alignment through yoga poses, breathing and relaxation.

HOLIDAY LINE DANCE YMCA Members Only 6:00 - 7:00 pm Friday, December 11 Ages 12 years and up

Dance the night away to holiday tunes while wearing your best holiday dance attire! Christmas treats to follow!



Katarina Manuse Wellness Director 3 of 3 (716) 839-2543 IndependentHealthFamilyYMCA.org Revised 10/8/2015

YOUR YMCA WELLNESS CENTER Take advantage of our FREE Health and Wellness Consultation for members! Meet with our fitness staff to assess your goals and talk through how to achieve them. You can also meet as a family to discuss which exercises, programs, and activities will help you meet your goals. Stop by the Welcome Center to schedule your Wellness Consultation today.

12 WEEKS TO A BETTER YOU PROGRAM

12 Weeks To A Better You is an exercise support process designed to increase participants' understanding of how to work-out appropriately in order to meet his/her goal(s). It is offered specifically to assist members new to exercise. Each participant will receive 4 weeks of exercise direction on how to best utilize equipment. Followed by 7 weeks of touch point meetings and a final assessment/survey at week 12. The program will give new members a concrete path to follow. This is a free YMCA member benefit. Members need to complete a Wellness Intake prior to registering for the 12 week program.

FRIEND FIT

Two people can receive personal training at the same time for only $330/$500 for six sessions. This option is available for YMCA members only.

FAMILY FRIENDLY CLASSES

All Family Friendly classes are for children ages 5 through 13 years with an adult. All participants are asked to follow instruction and act appropriately throughout the class. Appropriateness will be left up to the class instructor.

PERSONAL TRAINING

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. A certified personal trainer guides participants through a structured workout program. Individualized exercise plans are tailored by the trainers for the member's specific goals. Participants will learn the proper techniques for utilizing cardiovascular and strength training equipment. Free weights, resist-a-balls, medicine balls, and other types of 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:

1 Session $40/$50

3 Sessions $110/$150


12 Sessions $360/$540

YMCA DIETITIAN

Meet one- on- one with a registered, licensed Dietician to discuss your nutritional needs to meet your individual goals, whether it might be weight loss or performance based. Cost:

1 Session $40/$50


Documents

Adult Group Classes & Healthy Living Docs/program...STRETCHING/ABS YMCA Members only Help alleviate soreness and stiffness associated with exercising through simple deep stretching