Sage YMCAsageymca.org

2014 FALL PROGRAM GUIDEAdult & Seniors

PROGRAM GUIDE

Schedule Your Free Fitness Consultation Today!Fitness consultations are a great way for members to learn about all the health and fitness options available at the Y, including all our new Fitness Center has to offer, and to help develop a unique program to meet their goals to energize their life!

Call our Membership Services Desk today to schedule a free member Fitness Consultation at 815.459.4455.

We have an app for that!Download our new mobile app for access to current schedules, program information, promotions, FitFriends circles and more!

ymcachicago.org/mobile-app

WELCOME TO THE YMCA!At the Sage YMCA it is our mission to build strong kids, strong families and strong communities through programs that develop spirit, mind and body for all. As a non-profit focused on healthy living, social responsibility and youth development, our goal is to provide a positive learning environment for you and your child.

JOIN US THIS FALL!Fall 1 (8 weeks) August 31-October 25 Fall 2 (8 weeks) October 26-December 20Member registration for all sessions begins August 4. Non member registration for Fall Session I begins August 18 and for Fall Session II October 13.

In addition to the classes listed in this guide, we also offer a number of free classes (for members) and events that may not be included in this guide. For our most up-to-date program class schedule as well as downloadable group fitness, swim and gym schedules visit our website at sageymca.org/programs. Classes are subject to change.

View and register for our programs at register.ymcachicago.org.Registrations are taken online, in-person or by phone. Remember, we're here to help so if you have any questions about our offerings or the registration process don't hesitate to contact us.

Questions? Contact us at 815.459.4455

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FALL FALL

2014 FALL PROGRAM GUIDEAdult & Seniors Sage YMCA

ADULT HEALTH AND FITNESS

CLASS AGE DAY(S) TIME FEESBarre Burn 14+ Sa 8-8:50AM $64/$94 $64/$94 14+ W 10:45-11:35AM $64/$94 $64/$94 HIIT (High Intensity Interval Training) 6 classes

14+ W Sa 8:35-9:20AM $40/$60HIIT (High Intensity Interval Training) 12 classes

14+ W Sa 8:35-9:20AM $72/$108

KettleWorX - 12 Classses 14+ M-Sa Times Vary $72/$108KettleWorX - 6 Classses 14+ M-Sa Times Vary $40/$60Adult Qigong Medidation 12+ Sa 10:15-11:15AM $48/$72 $48/$72 Family Dance And Fitness All ages F 7-7:50PM $54/$82 Families On The Move All ages F 6:30-7:50PM $120/$180

Health and Fitness Class DescriptionsBarre Burn Stretch and strengthen your muscles with Barre Burn. Set to fun and energetic music, each Barre class incorporates an upper body workout with weights and a combination of high-intensity sequences of thigh, seat and core exercises at the barre. Workouts include a releasing stretch after we work a muscle group, which results in stronger and more elongated muscles while gaining flexibility. Each class is designed for you to feel invigorated, challenged, and inspired. Our knowledgeable and attentive instructor will guide you through the class to encourage and motivate you in a safe and supportive environment.

HIIT (High Intensity Interval Training) Are you ready to dig deep? High Intensity Interval Training (HIIT) will push your limits with high-intensity plyometric, strength, cardiovascular, core and agility training. By using the muscle confusion techniques, this class constantly introduces new moves and routines so your body never plateaus and you never get bored! These classes are designed using the P90X and Insanity programming. Punchcards can be used for KettleWorX and HIIT classes and must be used in the session they are purchased.

KettleWorX is fast, fun and effective. The innovative 3-dimensional training program gets your body moving in 3 directions and on 3 planes for more effective whole body workouts. We focus on key areas of cardio, core & resistance. KettleWorX CARDIO workouts are high energy fat burning total body routines. KettleWorX CORE workouts are designed to tighten your core & ab muscles. KettleWorX RESISTANCE workouts sculpt and tone your entire body by combining cardio + core + resistance training you’re toning muscle head to toe and eliminating fat to lose weight. Additionally, we’ve created a Power of Eating in 3’s program to follow for the perfect compliment to the KettleWorX workouts. Punchcards can be used for KettleWorX and HIIT classes and must be used in the session they are purchased.

Adult Qigong Meditation Focus the mind with breathing techniques and gentile, moving standing poses. Align the body while improving balance and coordination through continuous, flowing, controlled, meditative moves. Relieve stress, ease pain and stiffness, alleviate tension and achieve a free state of being.

Family Dance Fitness Bring out the whole family for our Family Dance and Fitness class! Kids and adults will build coordination and confidence, healthy hearts and strong bodies. Get a feel for music and enjoy dancing without competition and costumes. With a focus on fun, Family Dance and Fitness will help you create quality memories and healthy habits with your kids! Our expert instructors teach children from 4 to 12 years of age. Parent attendance is required.

Families on the Move Healthy living starts at home. Families on the Move is a unique class for the entire family that focuses on activity and exercise, nutrition and healthy behaviors. Every class session will include participation from the whole family with a classroom portion and an activity portion. This is an interactive, educational, fun and effective 8-week course. Fitness activities focus on specific goals, such as team building, sports and games, personal fitness, play and fitness fun. Nutrition topics will include healthy snacking, portion control for kids and adults, eating on a budget, meal planning and healthy recipes. Behavior modification will focus on long-term lifestyle changes to keep healthy fitness and nutrition behaviors sustainable for a lifetime.

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FALL FALL

2014 FALL PROGRAM GUIDEAdult & Seniors Sage YMCA

PERSONAL TRAINING

CLASS AGE DAY(S) TIME FEESFitness Consultation 12+ Flexible Flexible Free to members!Personal Training 12+ Flexible Flexible Call for informationYMax Training 12+ Flexible Flexible Call for information

Personal Training DescriptionsFitness Consultation Learn how to reach your goals in the most effective and safe way. This 1 hour meeting is free to all members. Why should I sign up for a fitness consultation? Because everyone is different; what works for one person could be harmful for another. A fitness consultation will guide you toward your specific goals, address your exercise expertise and nutrition habits, address some of the most common mistakes most exercisers make and how to avoid them and learn about programs offered at our Y that can help you reach your goals.

Personal Training Our team of Certified Personal Trainers is very goal-oriented. Our trainers will not just give you an exercise program. It is our trainers' priority to hold you accountable for your goals and lead you towards measurable results!

YMax Training YMax Training goes beyond personal training. It is a complete exercise and nutrition system customized to your goals, nutrition habits, health, fitness experience and predispositions.

Key features of YMax Training include:• Weekly exercise plan for the days without your trainer

• Nutritional assignments specific to your eating habits and preferences

• Monthly weight goals

• Functional components to improve your lower back and joint strength

• Very high rate of success especially with those individuals whose main goal is weight loss

ADULT SPORTS

CLASS AGE DAY(S) TIME FEESKyuki Do Martial Arts All Ages 6+ M 5:30-6:30PM $66/$132 $66/$132 Kyuki Do Martial Arts Family 6+ F 7-8PM $66/$132 $66/$132

Adult-Senior Sports DescriptionsKyuki Do Martial Arts Kyuki-Do is a Korean martial art that primarily incorporates elements of Tae Kwon Do, Hapkido and Judo. Students will learn self-defense, develop better hand-eye coordination and grow in self-discipline. Classes are open to children ages 6 and up and adults.

ADULT AQUATICSCLASS AGE DAY(S) TIME FEESAdult Swim Lessons 16+ W 7:30-8:15PM $64/$128 $64/$128 16+ Sa 8:30-9:15AM $64/$128 $64/$128 16+ Su 9:25-10:10AM $56/$112 $64/$128 Private Swim Lessons 5+ Flexible Flexible $90/$180Semi-Private Swim Lessons 5+ Flexible Flexible $60/$120

Aquatics Class DescriptionsAdult Swim Lessons This class is for those 16+ years who are new to swimming. Comfort is the main focus along with safety for you and other swimmers. Comfort in both the shallow and deep water will be taught along with introductions to basic strokes - front crawl, back crawl, elementary backstroke, sidestroke, and breaststroke.

Private and Semi-Private Swim Lessons Private and semi-private lessons are accommodating to the busy schedules of families. Both private and semi-private lessons can be purchased in packages of 5, 30 minute lessons. We work with all abilities, concentrating on swimming basics for beginners and stroke development for more advanced swimmers. An information form bust be completed at the Member Relations Desk in order to enroll. The Aquatics Director will contact those interested and scheduled based on instructor availability.

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FALL FALL

2014 FALL PROGRAM GUIDEAdult & Seniors Sage YMCA

ADULT WATER FITNESS

CLASS AGE DAY(S) TIME FEESArthritis Water Fitness 16-90 Tu Th 10:15-11AM Free/$60Aquanatics Water Fitness 16-90 W F 9:30-10:30AM Free/$96H2O Flow Water Fitness 16-90 M Tu W 12-1PM Free/$144 16-90 F 10:45-11:45AM Free/$96Aqua Kickbox Water Fitness 16-90 M 9:30-10:30AM Free/$96

Water Fitness Class DescriptionsArthritis Water Fitness This class if for those with rheumatoid arthritis, osteo arthritis, or fibromyalgia. This is a no impact, low intensity recreational therapy class. Participants recovering from surgery or with MS may also benefit from this class.

Aquanatics Water Fitness This is a low impact, moderate intensity water fitness class. The entire class is conducted in shallow water. The class includes aerobic exercise, strength training, and balance.

H2O Flow Water Fitness This is a low impact, moderate intensity water fitness class. The class is set to music and covers aerobic, strength, and balance exercises. This class travels to the deep end of the pool; participants must be comfortable in deep water to attend.

Aqua Kickbox Water Fitness This is a low impact, high intensity water fitness class.

ADULT LIFEGUARD TRAININGCLASS AGE DAY(S) TIME FEESAmerican Red Cross Lifeguard 15+ Dec 22,23,29,30 3-10 pm $250/$275

Want to be a lifeguard?American Red Cross Lifeguard Training Are you interested in becoming a professional lifeguard? Here's your chance. Upon successful completion of the class you will receive certifications in Lifeguarding, First Aid & CPR/AED for the Professional Rescuer; certification is good for 2 years. Participants must complete prerequisites (Must be 15 years old, swim 300 yards continuously, tread water for two minutes without using hands, swim & retrieve a 10 pound object from water 7-10 feet deep in less than one minute and 40 seconds), attend all classes and pass written and practical exams. Participation does not guarantee certification. Fee includes $50 non refundable deposit at time of registration.