Fitness

The physical inactivity problem in the U.S., particularly prevalent in American women, is of concern to all. Current literature supports that sports and exercise help develop self-esteem and self-concept. The YWCA Princeton recommends that all women partake in some form of regular physical activity for a healthier body, a more positive self-image, and an overall better quality of life. Our programs will enhance your holistic health awareness!

Beth Cooper, Assistant Youth Programs Coordinator
609-497-2100, ext. 314

Session begins: Mon. 1/05
Session ends: Sat. 4/04
No classes: Mon. 1/19, Sat. 2/14, Mon. 2/16
Location (Fitness): APR unless noted otherwise

All participants must be YWCA members.
Member subsidies and Bates Scholarships are available.
Make-ups during session (limit of two).
Credit Policy.

Please note:

• All Platinum Plus Pass holders must sign up (no charge) in the Registration Office for classes in which they wish to participate during the session.
• The Platinum Plus Pass must be presented upon entrance into every class throughout the session.
• The sauna has been renovated! Get ten FREE sauna passes with registration to one fitness class! Get UNLIMITED access to the sauna with a Platinum Plus Pass!

Winter 2009 Fitness and Martial Arts Schedule

“Gym Stay & Play”

Childcare for 1-5 year olds

Parents, your child can take advantage of this great opportunity to participate in a preschool gymnastics class, while you are working out, swimming, or enrolled in another YWCA program! Childcare classes offer preschool instruction led by experienced, CPR/First Aid-certified gymnastic instructors.

1-2 year olds: must be walking, must be pre-registered in the YWCA Registration office one day in advance.
3-5 year olds: may “drop in” at any time, subject to availability. Sign up in the YWCA Registration Office; show instructors your receipt upon arrival.

Please note: children can use Gym Stay & Play a maximum of two hours.

Gym B $10/hour per child, $7/hour for 2nd child
4111111 Mon. 9 am-noon
4122222 Tues. 9 am-noon
4144444 Thurs. 9 am-noon
4155555 Fri. 9 am-noon

Personal Training for Women*

If you don't have the motivation or knowledge to start your own fitness program, call us. Our personal trainers will develop a program to help you:

• Reach your fitness goals
• Keep your workouts safe, effective, and challenging
• Lose weight the right way
• Improve your performance in sports
• Increase your energy level

Whatever your goal, we have a personal trainer for you. Phone 609-497-2100, ext. 345, for more information or to make an appointment. (Sorry, Bates Scholarships are not available.)

4500101 One-hour session $50
4500601 5 one-hour sessions $230
4500701 10 one-hour sessions $430

Early Birds

Beginner and intermediate levels. A five-day per week, total body-conditioning program. Great way to start the day at any age!

Instructors: Linda Anglin, Virginia Soltis, Robin Buckingham

13 weeks $282
4551115 Mon.-Fri. 8-8:30 am

VIM (Vitality in Maturity) Aerobics

Fitness class for beginner and intermediate senior adults, designed to increase flexibility and improve circulatory system and muscle tone.

Instructors: Virginia Soltis

APR
13 weeks $247
4551413 Mon./Wed. 11 am-noon
Fri. 10-11 am

Hi, Lo & Go

Beginner, intermediate, and advanced levels: an easy-to-follow, high energy, low-impact cardio segment followed by a complete body-toning workout.

Instructors: Lorraine Edwards, Virginia Soltis

APR
13 weeks $205
4552522 Tues./Thurs. 8:45-9:30 am

Total Body Challenge

Beginner, intermediate, and advanced levels: maximum resistance training in a minimum amount of time. Exercises incorporate tubing, body bars, and free weights plus some basic step moves to zone in on trouble spots and help you achieve a firm body.

Instructor: Linda Anglin

APR
13 weeks $122
4553431 Mon. 10:15-11 am
4553433 Wed. 9:15-10 am
4553432 Mon./Wed. $228 (Save $16!)

The Firm-ER

Beginner, intermediate, and advanced levels: sculpt your body for maximum results in minimum time. Combines cardio with weights, tubing, and body bars for a complete workout.

Instructor: Molly Fisher

APR
12 weeks $132
4561916 Sat. 9-10 am

Spinning

A terrific workout for all levels because you set the intensity level on your own bike. Whether your goal is to lose weight (spinning burns an incredible amount of calories), or to improve your health and fitness level, spinning will take you there! Classes are limited in size and we can guarantee a spot only for those who are registered or have a Platinum Pass.

Instructors: Lynda Bodden, Molly Fisher

APR
11 weeks $88
4558210 Mon. 7:30-8:30 pm

13 weeks $104
4558220 Tues. 7-8 am
4558230 Wed. 7:30-8:30 pm

12 weeks $96
4558415 Sat. 8-9 am

The Mind/Body Connection

Director: Christine Colosimo, 609-497-2100, ext. 332

Integrate your mind and body for a complete holistic workout with these classes. Bring spirituality and a sense of calm back into your body. These classes are designed for stress relief!

Spanda Power Yoga

A beginner/intermediate hatha-based class to challenge students, using a variety of asana and vinyasa sequencing to promote strength, balance, and flexibility. Focuses on the powerful interconnection between breath awareness and body movement with the mindfulness of whole body integration. Participants are encouraged to bring a yoga mat and towel to each class.

Instructor: Molly Fisher, RYT

Lt. Ex. Rm.
13 weeks $165
4560415 Tues. 7:30-8:30 pm

Spanda Yoga for Teens

For middle school and high school ages. Teens will work on releasing tension in the body and mind through the use of asana and vinyasa sequencing to promote strength, balance, and flexibility.

Instructor: Marilyn Besner

APR
13 weeks $165
4572148 Tues. 5-6 pm

Adapted Spanda Yoga

For children with disabilities. We will work on releasing tension in the body and mind through the use of asana and vinyasa sequencing to promote strength, balance, and flexibility. Please call for details.

Instructor: Marilyn Besner

APR
13 weeks $165
4572147 Tues. 4:15-5 pm

Gentle Hatha Yoga

Improve strength and flexibility, reduce stress, develop unity of body and mind, and improve your health through hatha yoga postures, breathing practice, concentration, and relaxation.

Instructors: Emma Forehand (Mon.), Cheryl Dzubak (Thurs.)

Bramwell Liv. Rm.
11 weeks $140
4560413 Mon. 5:30-6:30 pm

Lt. Ex. Rm.
13 weeks $165
4560414 Thurs. 11:30 am-12:30 pm

Prenatal Yoga

Content will include posture modifications, restorative yoga, meditation, and breathing techniques geared specifically for the pregnant mother. This class could help ease the birthing process through learned breathing exercises and awareness of pelvic musculature. You must have physician's approval to take the course.

Instructor: Cheri Dzubak, certified prenatal yoga instructor

APR
11 weeks $140
4560203 Mon. 6:30-7:30 pm

Beginner Pilates

Promotes good posture through breathing, proper muscle use, coordination, building core strength, and flexibility. The Pilates body is not one of bulk and restricted movement, but rather is a dancer’s body at its agile best—long, lean, toned, and trim. Benefits of Pilates include:

• relaxation and stress reduction

• improved posture and stability

• strengthened abdominal and back muscles

• prevention of body pains and limitations associated with aging

Instructors: Jaclyn Boone (Tues.), Linda Mannheim (Thurs.)

Lt. Ex. Rm.
13 weeks $165
4572142 Tues. 10:30-11:30 am

13 weeks $165
4572141 Thurs. 9:30-10:30 am

Spanda® Yogaerobics

A yoga-based total fitness class that offers aerobic conditioning, core strength training, joint mobility and flexibility, and whole body toning. While attending to alignment and breath awareness, participants will explore “Spanda®”—movements based upon the classical hatha yoga postures. Original compilations of music enhance the experience of this joyful supportive class.

Instructors: Robin Buckingham, Jane Eldridge Miller

APR
11 weeks $140
4561241 Mon. 9-10 am

13 weeks $165
4561245 Fri. 9-10 am

Total Muscle Express

Hand weights, body bars, and exercise balls will be used to improve muscle tone and to strengthen the upper body, the abdominal area, and the lower back.

Instructors: Robin Buckingham, Jane Eldridge Miller

APR
11 weeks $70
4561251 Mon. 8:30-9 am

13 weeks $83
4561255 Fri. 8:30-9 am

Modern Dance Technique for Women

“Erick Hawkins-based” modern dance class for beginner/intermediate level dancers. Teacher will cover basic modern dance movement concepts like contractions, leg and torso swings, grapevines, leaps, dance improvisation, etc. This class is a gentle workout using dance artistry as well as anatomy of the human body as a basis of knowledge for dance and movement.

Instructor: Christine Colosimo, MA (Dance), CMA (Certified Laban Movement Analyst)

APR
13 weeks $165
4620335 Thurs. 9:30-11 am

Hot Mama’s Hip Hop!

Got some additional padding and “life experience” that has kept you from getting out there to “shake your thing?” No way! All that just makes you perfect for hip hop! Join us and have lots of fun stretching, exercising, and dancing your booty off to the latest music. All ages and levels of experience welcome. We want you!

Instructor: Pat Panell

Lt. Ex. Rm. (Tues.), APR (Sun.)
13 weeks $165
4620333 Tues. 9:30-10:30 am
4620334 Sun. 4-5 pm

Feldenkrais: Awareness through Movement

Click here for comments from “transformed” participants!

The Feldenkrais Method® is a modern form of movement education created by Dr. Moshe Feldenkrais, a physicist, engineer, and Judo expert. You can expect to experience a sense of self-discovery, a mindful, gentle process of doing activity that is full and easy without effort. Simple movements evolve into smoother, greater range and complexity to improve mental and physical flexibility, and to enhance the organic brain and body connection.

Feldenkrais…

…keeps your brain young!

…improves posture at any age.

…enhances performance.

…helps you recover from injury.

…is an exercise that combines thought, action, and learning.

Please wear loose, warm comfortable clothing.

Instructor: Jaclyn Boone

Canceled

Fitness Facilities

For everyone’s safety, the Member Reception Desk staff will ask to see all membership cards when entering the Athletic Complex. Youth ages 12-14 must be accompanied by an adult.

YWCA Women’s Workout Center

The Women’s Workout Center has been designed from a woman’s perspective, with all the popular fitness equipment in demand today. The Workout Center is fully carpeted with and is equipped with cable TV, surround-sound stereo system, and air-conditioning. Childcare is available 9 am-noon, Mon., Tues., Thurs., Fri.; see page 16 for “Gym Stay & Play.” Membership in the Workout Center includes one free hour of personal training.

Weight Room

A fully-equipped facility with a wide variety of strength training equipment including Olympic bench, incline, versatile benches, leg press, and Smith machine.

Sauna Newly renovated!

Relax after an exercise class or a weight workout. Use the YWCA's sauna to pamper yourself! Unlimited use is included with purchase of the Platinum Plus Pass, and 10 free uses with registration for a fitness class. Sign up at the pool desk to get the key (you must leave your membership card for security).

Swimming Pool

Four-lane, 25-yard heated indoor pool. Pool desk telephone number is 609-924-5702, ext. 1.

Fitness Passes

Women’s Workout Center: Adult

4720906 6 months $282
4720906BD bank draft $47/month*
4720912 1 year $504
4720912BD bank draft $42/month*

Women’s Workout Center: College Students or Seniors (62+)

4720806 6 months $222
4720806BD bank draft $37/month*
4720812 1 year $408
4720812BD bank draft $34/month*

New! Women’s Workout Center: High School Girls (14+)

4720506 6 months $126
4720506BD bank draft $21/month*
4720507 1 year $192
4720507BD bank draft $16/month*

Women’s Workout Center one-time trial fee (members only): $13

Gold Pass (formerly Platinum Pass)

New name, same great features! Includes unlimited use of the Women’s Workout Center, dip ticket, and one free hour of personal training.
4720706 6 months $366
4720706BD bank draft $61/month*
4720712 1 year $636
4720712BD bank draft $53/month*

Platinum Plus Pass

Includes unlimited use of the Women’s Workout Center and sauna, along with entry to any group fitness, spinning, yoga, and pilates class, and dip ticket, based on space availability, plus one free hour of personal training.
4720606 6 months $444
4720606BD bank draft $74/month*
4720612 1 year $756
4720612BD bank draft $63/month*

*Per month payment: bank draft or credit card only

Basic Facility Pass: Weight room and dip (pool)

Adult

4710306 6 months $200
4710312 1 year $315

High School Student

4719306 6 months $105
4719312 1 year $168

Family

4715306 6 months $369
4715312 1 year $552

Pay-As-You-Go

(Includes fitness, spinning, yoga, pilates classes)
4511100 $13 member
4511101 $15 non-member

Weight Room Pass

Adult

4710206 6 months $105
4710212 1 year $189
4710207 pay-as-you-go $13 member
4710208 pay-as-you-go $15 non-member

High School Student

4711206 6 months $95
4711212 1 year $121

Sauna Pass (women only)
(Don’t forget: use of the sauna is included in a Platinum Plus Pass, or you get ten free uses with a fitness class!)

4710406 6 months $84
4710412 1 year $105
4710407 pay-as-you-go $8 member
4710408 pay-as-you-go $15 non-member